What minerals support female health?

Minerals are crucial for maintaining overall health by supporting a range of biochemical functions and processes. They play key roles in muscle function, metabolism, nerve function, antioxidant defence, fluid balance, immune support, cardiovascular health, hormonal regulation, and more!

In today’s blog, our Nutritional Therapist, Annie, will be looking at the specific ways minerals can support female health and how you can make sure you are including them in your diet.

Magnesium

Magnesium is involved in over 600 enzymatic and biochemical reactions in the body. It is essential for regulating various metabolic functions, including blood glucose control, energy production, DNA and RNA synthesis, detoxification, and supporting muscle, nerve, and bone health. Magnesium also plays a key role in the synthesis, secretion, and metabolism of a variety of hormones in the body, including oestrogen, and therefore plays a role in female hormonal balance.

Known as ‘nature’s tranquiliser’ due to its impact on the hypothalamic-pituitary-adrenal (HPA) axis, magnesium can help to support stress levels, mood, and anxiety, and has been found to help lessen pre-menstrual symptoms (PMS) including menstrual cramping, cravings, fatigue, migraine, and dysmenorrhea.[i]

Unsurprisingly magnesium is closely involved in glucocorticoid metabolism, most notably via its action on insulin sensitivity and the HPA axis. Studies reveal that magnesium has a beneficial effect on 24-hour urinary cortisol excretion and can help to regulate the stress response, which subsequently has a protective effect against disease risk factors attributed to elevated stress and inflammation such as cardiovascular disease.[ii]

Women with hormonal imbalances may be further at risk of low magnesium levels and research has found that supplementation can significantly improve the quality of life for many. [iii] A recent 2024 study involving women with PCOS, where insulin dysregulation is common, found that supplementing magnesium reduced serum insulin levels and levels of insulin resistance, modulated lipid profiles, and improved overall metabolic status.[iv]

During menopause, when oestrogen levels begin to decline, so do its protective effects on bone health, meaning that women are more at risk of osteoporosis. While calcium is an important mineral in supporting osteoblast function, so too is magnesium, and low levels can decrease bone cell activity, reduce bone mineral density, and increase bone fragility.[v] Magnesium deficiency can also impact muscle health and supplementation has been found to reduce muscle soreness and promote exercise recovery. ^[vi]

Magnesium deficiency is a topic that commonly comes up in practice, and several factors can impact magnesium intake, including:

• Insufficient dietary intake from food due to soil depletion
• Psychological and physical stress
• Declining oestrogen levels during menopause
• Poor digestion
• Certain prescription medications, including the oral contraceptive pill.

Food sources of magnesium include leafy green veggies, avocados, nuts, and dark chocolate, however, many people struggle to get enough of this crucial mineral and so by adding in a supplement daily, therapeutic levels can be better achieved.

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Calcium

When people think of calcium, they usually think of strong bones, and while it is true that 99% of calcium is found in the bones and teeth, the remaining 1% is found in circulation and tissues, which play a vital role in various functions.

Calcium is required for muscle contraction and the proper functioning of the cardiovascular system, including blood pressure regulation, cholesterol management, and regular heartbeat.^[vii] Calcium is also involved in nerve impulses and neurotransmitter release and can therefore have an impact on mood and sleep. Research has found a strong relationship between disrupted calcium homeostasis, anxiety, and sleep disturbances which can have a profound impact on mental well-being and hormonal balance.[viii]

It is known that serum calcium levels are lower at various times in a woman’s cycle, such as during the pre-menstrual phase.

Research has found that calcium in supplement form can help reduce fatigue, food cravings, and depressive symptoms in women with PMS, compared to controls.[ix]

Additionally, a 2025 review of randomised control trials further found that calcium was able to reduce PMS symptoms considerably, and could therefore be an overlooked but meaningful therapeutic intervention.[x]

Oestrogen plays a key role in calcium balance and bone density throughout a woman’s life. In perimenopause and beyond, when oestrogen levels fluctuate and decline there is an increase in bone resorption, higher levels of calcium loss, and accelerated bone turnover which subsequently increases the risk of osteopenia and osteoporosis. We regularly encourage women to strength train and perform weight-bearing exercises as part of any exercise routine to support bone density, metabolic health, and vitality. This type of exercise can enhance osteoblast function and help to build new bone tissue, which is an important consideration throughout a woman’s life, but especially during perimenopause. On the subject of exercise, calcium is further needed to support muscle contraction and relaxation, as well as post-exercise recovery.[xi]

Calcium is found in foods such as green leafy veggies, sesame seeds and tahini, calcium set-tofu, dairy products, and nuts such as almonds. It is important to consider vitamin D intake alongside calcium, as vitamin D helps absorb calcium from food and supplements.

Iron

Iron is a component of haemoglobin and is required for the production of red blood cells which carry oxygen to cells to support energy production. The absorption of iron is regulated by hepcidin, a peptide in the liver.

Iron deficiency is common, especially in menstruating women, with symptoms including fatigue, and reduced immunity.

Iron needs vary throughout a woman’s life, it is needed for puberty and throughout the reproductive years, but less is required as women transition into menopause and cease menstruation.

Iron deficiency can lead to reduced oxygen delivery to the reproductive organs and tissues and result in anovulation and menstrual irregularities. Iron is particularly required during the luteal phase of a woman’s cycle, along with the minerals calcium, zinc, and magnesium to support endometrial function. In terms of fertility, along with anovulation, it has been found that low levels of iron can impact embryo implantation and pregnancy outcomes. Pregnancy is a time of increased iron needs due to increased blood volume and to support foetal development. [xii]

The need for iron, as with all supplements, may vary between individuals due to differences in menstrual blood loss, dietary intake, as well as digestion and absorption capabilities. It is important to take an individualised approach as high levels of iron when not required by the body may contribute to inflammation and imbalances in bone remodelling.

Iron can be found in many foods including beans and lentils, meat, fish, leafy greens, tofu and tempeh, nuts and seeds, and dried fruits. You can enhance iron absorption from food (and supplements) by pairing it with vitamin C rich foods and taking away from caffeine.

Zinc

Zinc is vital for healthy immune system functioning, healing, and repair and serves as a cofactor for various antioxidant enzymes, including superoxide dismutase (SOD), to alleviate oxidative damage in the body. It has a diverse range of functions in supporting hormonal regulation and balance and is involved in the metabolism of oestrogen, progesterone, and androgens. It is crucial for the genetic expression of steroid hormone receptors, follicular development, and ovulation. It also contributes to maintaining adequate testosterone levels, which are important for supporting female libido. Zinc peaks during ovulation, and is lowest during menstruation, but low levels can alter the synthesis of Follicle-stimulating hormone (FSH) and Luteinizing hormone (LH), leading to menstrual irregularities. ^xii

Zinc’s antioxidant properties extend again to supporting hormonal regulation by helping to protect oocytes, which are especially susceptible to damage, thereby promoting regular ovulation, which is needed for adequate progesterone levels and therefore hormonal balance and nervous system regulation. Progesterone as we know is our calming hormone, not only does progesterone require adequate zinc, but also zinc is needed for GABA production and low levels have been linked to anxiety and stress.[xiii]

Zinc is closely linked to blood sugar regulation and has specific functions in the biochemistry of insulin and glucagon. As a result, zinc can enhance the insulin response, lower blood glucose, and improve beta-cell function.[xiv]

Insulin dysfunction, along with chronic inflammation has been proposed as both an antecedent and mediator of hormonal conditions such as PCOS, and research has found that women with such a diagnosis have lower serum zinc levels.

When zinc levels are corrected, insulin sensitivity improves, strengthening glucose uptake and utilisation. Hyperandrogenism is a defining characteristic of PCOS which results in symptoms such as acne and unwanted hair growth. Zinc can downregulate the enzyme 5-alpha-reductase to reduce the conversion of testosterone to the more potent dihydrotestosterone (DHT) [xv]

Zinc-rich foods include legumes such as lentils, nuts such as pine nuts, pumpkin seeds, hemp seeds, shitake mushrooms, dairy, and shellfish. 

Copper

Copper is an often overlooked mineral but is actually involved in a myriad of biological processes. Firstly, copper plays a key role in iron absorption, utilisation, and metabolism in the body, helping in the formation of red blood cells and haemoglobin which as we discussed is vital for energy production. It is also a co-factor for several enzymes involved in connective tissue synthesis, neuro-hormone balance, gene expression regulation, and the functioning of the immune system. Notably, copper is part of the all-important SOD, and so, is important in supporting the body’s antioxidant defence and fighting inflammation. ^xiii

Copper contributes to the formation of collagen and elastin and helps maintain bone density, joint health, and youthful skin. It plays a role in supporting wound healing and melanin production, which is the pigment that imparts coloration to the skin, hair, and eyes, and helps protect against UV radiation. It is also required for keratin synthesis, a protein that helps with hair strength and follicle health.[xvi]

Copper homeostasis is a delicate balance, especially for women who can have higher levels due to changes in oestrogen levels. When oestrogen increases, whether that be due to perimenopause fluctuations, birth control, or oestrogen dominance, so too do copper levels. Elevated copper levels in the body can interfere with the detoxification process, including the metabolism of oestrogen leading to a cycle of higher levels.[xvii] Oestrogen can also influence copper metabolism. During the menopause transition and beyond, when oestrogen declines, so do copper levels which can contribute to symptoms such as fatigue, libido, and hair thinning.[xviii]

Copper is dependent on the balance of other nutrients for example, vitamin A is needed for the body to properly use copper, while high intakes of zinc, usually from supplementation, can interfere with absorption and lead to copper deficiency. It is therefore essential to maintain a balance between copper and zinc when supplementing for an extended period of time. ^xiii

Copper-rich foods include potatoes, shellfish, meat, peas, green veggies, dark chocolate, peanuts, seeds, and beans. 

Iodine

Iodine is most notably recognised for its role in thyroid hormone synthesis as it is directly needed to make thyroxine (T4) and triiodothyronine (T3) which contain four and three iodine atoms respectively. An iodine deficiency can lead to low levels of these essential hormones as well as reduce the conversion of T4 into the more active T3. This can then lead to conditions such as hypothyroidism and goitre, with symptoms ranging from fatigue to constipation. On the other hand, excessive iodine intake is often associated with overactivity, hyperthyroidism, and elevated autoimmune markers so caution on dosage is advised, especially when supplementing. [xix]^,[xx]

Thyroid hormones and sex hormones are largely interconnected and an imbalance in either pathway can alter the other.

Thyroid function affects multiple sites of the hypothalamic-pituitary-gonadal (HPG) axis and dysfunction has been linked to hormone imbalances including menstrual irregularities, infertility, and PCOS. While there are complex interactions between these systems, one mechanism is that low thyroid function such as hypothyroidism can increase prolactin levels which in turn can downregulate gonadotrophin-releasing hormones (GnRH) levels leading to lower levels of LH and FSH. FSH stimulates the follicles in the ovaries to grow in preparation for egg release, while LH supports menstruation and ovulation. Therefore, inhibition of these hormones can have a significant impact on female hormonal health.  Poor thyroid function can reduce Sex-Hormone Binding Globulin (SHBG), meaning more free-roaming oestrogen. Free oestrogen can then increase thyroid binding globulin (TBG), which is a protein that binds thyroid hormones to minimise their effects.^[xxi],[xxii]

Food sources of iodine include seaweeds such as nori and wakame, iodised salt, and fish.

Selenium

Selenium is a trace mineral that plays a crucial role in various bodily functions, including antioxidant defence, thyroid function, immune functioning, and reproductive health. Selenium is essential for the proper functioning of certain enzymes in the body, particularly selenoproteins such as glutathione peroxidases (GPx) which help neutralize free radicals, that could otherwise contribute to inflammation, aging, and DNA damage. Oxidative stress can affect reproductive organs and impact hormonal imbalance, embryo implantation, and pregnancy development. Studies have observed that selenium deficiency is associated with poorer fertility outcomes.[xxiii]

The formation of reactive oxygen species (ROS) and low antioxidant defence results in oxidative stress which not only harms the body’s cells but can also disrupt insulin signalling pathways, causing subsequent insulin resistance and inflammation, both of which are implicated in hormonal conditions such as PCOS.[xxiv]

Summary

Minerals play various roles in the body, they act as co-factors for enzymes, support biochemical reactions, maintain fluid balance, support immune function, maintain bones and teeth, and more.

When it comes to female health, minerals are crucial for maintaining hormonal balance throughout life and prolonged deficiencies can negatively affect overall health.

To achieve an optimal mineral balance, a nutrient-rich whole-food diet is essential, including plenty of fruits, vegetables, nuts, seeds, proteins, and complex carbohydrates. Additionally, lifestyle choices and stress management are vital for both female hormone health and maintaining mineral balance, as nutrients like magnesium are depleted during the stress response.

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References

[i] Siminiuc R, Ţurcanu D. Impact of nutritional diet therapy on premenstrual syndrome. Front Nutr. 2023;10:1079417. Published 2023 Feb 1. doi:10.3389/fnut.2023.1079417

[ii] Schutten JC, Joris PJ, Minović I, et al. Long-term magnesium supplementation improves glucocorticoid metabolism: A post-hoc analysis of an intervention trial. Clin Endocrinol (Oxf). 2021;94(2):150-157. doi:10.1111/cen.14350

[iii] Jaripur M, Ghasemi-Tehrani H, Askari G, Gholizadeh-Moghaddam M, Clark CCT, Rouhani MH. The effects of magnesium supplementation on abnormal uterine bleeding, alopecia, quality of life, and acne in women with polycystic ovary syndrome: a randomized clinical trial. Reprod Biol Endocrinol. 2022;20(1):110. Published 2022 Aug 2. doi:10.1186/s12958-022-00982-7

[iv] Shahmoradi S, Chiti H, Tavakolizadeh M, Hatami R, Motamed N, Ghaemi M. The Effect of Magnesium Supplementation on Insulin Resistance and Metabolic Profiles in Women with Polycystic Ovary Syndrome: a Randomized Clinical Trial [published correction appears in Biol Trace Elem Res. 2024 May;202(5):2402. doi: 10.1007/s12011-023-03794-x.]. Biol Trace Elem Res. 2024;202(3):941-946. doi:10.1007/s12011-023-03744-7

[v] Orchard TS, Larson JC, Alghothani N, et al. Magnesium intake, bone mineral density, and fractures: results from the Women’s Health Initiative Observational Study. Am J Clin Nutr. 2014;99(4):926-933. doi:10.3945/ajcn.113.067488

[vi] Reno AM, Green M, Killen LG, O’Neal EK, Pritchett K, Hanson Z. Effects of Magnesium Supplementation on Muscle Soreness and Performance. J Strength Cond Res. 2022;36(8):2198-2203. doi:10.1519/JSC.0000000000003827

[vii] Cormick G, Belizán JM. Calcium Intake and Health. Nutrients. 2019;11(7):1606. Published 2019 Jul 15. doi:10.3390/nu11071606

[viii] Carbone EA, Menculini G, de Filippis R, et al. Sleep Disturbances in Generalized Anxiety Disorder: The Role of Calcium Homeostasis Imbalance. Int J Environ Res Public Health. 2023;20(5):4431. Published 2023 Mar 1. doi:10.3390/ijerph20054431

[ix] Ghanbari, Z., Haghollahi, F., Shariat, M., Foroshani, A. R., & Ashrafi, M. (2009). Effects of Calcium Supplement Therapy in Women with Premenstrual Syndrome. Taiwanese Journal of Obstetrics and Gynecology, 48(2), 124–129. https://doi.org/10.1016/S1028-4559(09)60271-0

[x] Ilcioglu, K., Nur, B., Bayraktar2, Y., Demirhan Kayacık, A., & Bayraktar, Y. (2025). The Effect of Calcium on Premenstrual Syndrome: A Meta- Analysis Study. Journal of Clinical Medicine of Kazakhstan, 22(1). https://doi.org/10.23950/jcmk/15827

[xi] Watson SL, Weeks BK, Weis LJ, Harding AT, Horan SA, Beck BR. High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial [published correction appears in J Bone Miner Res. 2019 Mar;34(3):572. doi: 10.1002/jbmr.3659.]. J Bone Miner Res. 2018;33(2):211-220. doi:10.1002/jbmr.3284

[xii] Kapper C, Oppelt P, Ganhör C, et al. Minerals and the Menstrual Cycle: Impacts on Ovulation and Endometrial Health. Nutrients. 2024;16(7):1008. Published 2024 Mar 29. doi:10.3390/nu16071008

[xiii] Russo AJ. Decreased zinc and increased copper in individuals with anxiety. Nutr Metab Insights. 2011;4:1-5. Published 2011 Feb 7. doi:10.4137/NMI.S6349

[xiv] Maret W. Zinc in Pancreatic Islet Biology, Insulin Sensitivity, and Diabetes. Prev Nutr Food Sci. 2017;22(1):1-8. doi:10.3746/pnf.2017.22.1.1

[xv] Stamatiadis D, Bulteau-Portois MC, Mowszowicz I. Inhibition of 5 alpha-reductase activity in human skin by zinc and azelaic acid. Br J Dermatol. 1988;119(5):627-632. doi:10.1111/j.1365-2133.1988.tb03474.x

[xvi] Office of Dietary Supplements – Copper. Nih.gov. Published 2025. Accessed March 28, 2025. https://ods.od.nih.gov/factsheets/Copper-HealthProfessional/?uid=9d0afe2a5ec4es16

[xvii] Mehta SW, Eikum R. Effect of estrogen on serum and tissue levels of copper and zinc. Adv Exp Med Biol. 1989;258:155-162. doi:10.1007/978-1-4613-0537-8_13

[xviii] Bost M, Houdart S, Oberli M, Kalonji E, Huneau JF, Margaritis I. Dietary copper and human health: Current evidence and unresolved issues. Journal of Trace Elements in Medicine and Biology. 2016;35:107-115. doi:https://doi.org/10.1016/j.jtemb.2016.02.006

[xix] Brown E, Obeng-Gyasi B, Hall JE, Shekhar S. The Thyroid Hormone Axis and Female Reproduction. International Journal of Molecular Sciences. 2023;24(12):9815-9815. doi:https://doi.org/10.3390/ijms24129815

[xx] Al-Chalabi M, Alsalman I. Physiology, Prolactin. Nih.gov. Published July 24, 2023. https://www.ncbi.nlm.nih.gov/books/NBK507829/

[xxi] Brown E, Obeng-Gyasi B, Hall JE, Shekhar S. The Thyroid Hormone Axis and Female Reproduction. International Journal of Molecular Sciences. 2023;24(12):9815-9815. doi:https://doi.org/10.3390/ijms24129815

[xxii] Al-Chalabi M, Alsalman I. Physiology, Prolactin. Nih.gov. Published July 24, 2023. https://www.ncbi.nlm.nih.gov/books/NBK507829/

[xxiii] Lima LG, Santos AAMD, Gueiber TD, Gomes RZ, Martins CM, Chaikoski AC. Relation between Selenium and Female Fertility: A Systematic Review. Relação entre o selênio e a fertilidade feminina: Uma revisão sistemática. Rev Bras Ginecol Obstet. 2022;44(7):701-709. doi:10.1055/s-0042-1744288

[xxiv] Fatima, F., & Zakaria, M. (2024). Oxidative stress and insulin resistance (pp. 123–137). Academic Press. https://doi.org/10.1016/B978-0-443-18807-7.00008-9

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Last updated on 23rd April 2025 by cytoffice