Women’s bodies go through a lot—and we mean a lot. From monthly hormone fluctuations to pregnancy, perimenopause, and eventually menopause, our health needs are constantly evolving.
Nature is full of solutions that can help support you through every phase. Whether it’s easing PMS cramps, boosting energy, or navigating brain fog in midlife, there are powerful, plant-based ways to feel your best—no matter your age or stage.
Let’s walk through how to support women’s health naturally, from period to post menopause.
PMS + Hormonal Balance (Teens to 30s)
Common concerns: Mood swings, cramps, fatigue, hormonal acne, bloating.
Hormones can feel like a rollercoaster during your teens and twenties—but the right support can smooth the ride.
Natural supports:
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Ashwagandha – Helps regulate stress and support healthy hormone balance.
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Maca – Traditionally used to support energy, libido, and mood.
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Bloat Relief Complex – With ginger, fennel, and lemon balm to ease digestion and reduce bloating.
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Magnesium-rich foods – Think leafy greens, nuts, and dark chocolate for cramp relief and mood support.
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Seed cycling – Rotating flax, pumpkin, sesame, and sunflower seeds throughout your cycle may support estrogen and progesterone levels.
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Gentle movement + yoga – Reduces cramps and boosts endorphins.
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Journaling or meditation – Great for managing emotional ups and downs.
Fertility + Pregnancy Support (20s–40s)
Common concerns: Nutrient depletion, hormonal shifts, fertility, stress.
This stage is all about nourishing your body to support vitality, resilience, and reproductive health.
Natural supports:
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Moringa – A nutrient-dense superleaf loaded with iron, calcium, and antioxidants.
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Biotin Complex – With biotin, calcium, vitamin D2, and more to support hair, nails, and prenatal nutrient needs.
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Iron + folate-rich foods – Lentils, leafy greens, citrus, and beets help prep your body and support pregnancy.
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Omega-3s – Walnuts, chia seeds, and hemp seeds support hormonal health and brain development.
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Consistent sleep – Crucial for hormone regulation and overall wellness.
*Consult a healthcare practitioner before starting any supplement routine if pregnant or trying to get pregnant.
Perimenopause (Late 30s to Early 50s)
Common concerns: Brain fog, anxiety, night sweats, irregular periods, mood swings.
Perimenopause can feel confusing—but it’s totally normal. Hormones fluctuate more dramatically, so giving your body extra support is key.
Natural supports:
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Reishi – A calming adaptogen that supports the immune system and helps reduce stress.
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Lion’s Mane – A powerful mushroom for brain health, focus, and mood regulation.
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Sleep Complex – Formulated with L-theanine, melatonin, and calming herbs to promote deeper rest.
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Strength training – Supports metabolism, mood, and bone density.
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Limit caffeine + alcohol – Helps with sleep quality and reduces hot flashes.
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Phytoestrogens – Foods like flaxseeds, chickpeas, and soy may help balance hormones.
Menopause + Beyond (50s and up)
Common concerns: Hot flashes, bone loss, dry skin, joint stiffness, mood changes.
Menopause isn’t an end—it’s a new beginning. Supporting your body through this transition can help you stay vibrant and energized.
Natural supports:
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Ashwagandha – Continues to be a powerful ally for mood, sleep, and hormonal balance.
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Quercetin – An antioxidant that helps combat inflammation and oxidative stress.
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Calcium + vitamin D-rich foods – Tofu, fortified plant milks, and leafy greens support bone strength.
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Daily movement – Walking, yoga, or low-impact strength work helps with stiffness and circulation.
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Healthy fats – Cold-pressed oils and fatty acid-rich seeds keep skin hydrated and inflammation at bay.
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Mind-body practices – Meditation, stretching, or breathwork can ease mental fog and boost mood.
The Bottom Line
Every stage of womanhood brings unique challenges—but also powerful opportunities for growth and wellness. With the right mix of plant-based supplements, nourishing foods, and supportive habits, you can feel grounded, strong, and vibrant at every age.
At Heal + Co., we believe in giving your body the natural tools it needs to thrive. Our vegan, high-potency formulas are made to support women—through PMS, perimenopause, menopause, and beyond.
