Table of Contents
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The Problem: The gender gap in sports research
Did you know only about 6% of sports science research is done on female-only groups?
For decades, sports nutrition has been designed by, and for MEN. But WOMEN’S bodies aren’t just smaller versions of men’s; they run on an entirely different rhythm. And for good reason, we are the POWER HOUSES of life!
At the end of this article we will make some recommendations on what supplements are ideal for women.
The truth? Most supplements aren’t unisex
Most supplements are tested on men, dosed for male body weights, and targeted to male hormonal patterns. They’re built around steady testosterone levels focusing on muscle growth, recovery, and performance. Many even include testosterone-boosting ingredients or formulas designed to amplify male hormone activity.
But women’s hormones don’t stay steady they fluctuate. A supplement that’s perfect for a man in week one might actually hinder a woman in week three, when progesterone is high, energy dips, and inflammation increases.
The Science – How female physiology changes through the cycle:
Follicular / Ovulatory Phases – Energy, Strength, Endurance
- Rising estrogen and testosterone
- Increased energy, strength, endurance
- Improved carbohydrate utilization and muscle efficiency
- Faster recovery and higher training tolerance
- Elevated focus, confidence, and motivation
- Ideal for high-intensity or strength training
Luteal / Menstrual Phases – Support and Recovery
- Rising progesterone, falling estrogen
- Increased fatigue, inflammation, and body temperature
- Greater fluid retention and slower recovery
- Shift toward fat metabolism for energy
- Possible bloating, cravings, and lower mood
- Best suited to recovery, mobility, and lower-intensity training
Each phase is your superpower. Here’s why
Follicular Phase – The Fresh Start
- Rising estrogen = high energy, creativity, and motivation
- Perfect time to set goals, start new training blocks, and push intensity
Ovulatory Phase – The Peak
- Estrogen and testosterone peak = strength, speed, confidence, and communication
- You’re at your physical and social best
Luteal Phase – The Power of Consistency
- Progesterone rises = focus, discipline, and attention to detail
- Ideal for refining skills and structured training
Menstrual Phase – The Reset
- Hormone levels drop = Strong Self-awareness, Pattern Recognition and Deep Clarity
- Time to rest, recover, and plan the next performance cycle
What society tells us women
Mood swings, bloating, breakouts, they’re common, but they’re not meant to be normal. Society has led women to believe PMS is just something to put up with. PMS isn’t a life sentence it’s your body’s signal that something’s out of balance
Science shows PMS arises from hormonal imbalance and that imbalance can be made worse by diet and lifestyle. If more women live in tune with their cycle, PMS symptoms can be reduced.
Your menstrual cycle is not a flaw. It’s the most intelligent design in human history the engine behind all creation.
So what is recommended for women?
Instead of fighting our hormones, the answer is to work with them.
Modern sports science is finally recognising what ancient wisdom always knew a woman’s performance, recovery, and nutrition needs change throughout the month.
This approach is called Cycle Syncing aligning your training, nutrition, and supplementation with your natural hormonal rhythm.
By syncing your workouts and nutrients to each phase of your cycle, you can:
- Maximise energy and strength when estrogen peaks
- Support recovery and reduce inflammation when progesterone rises
- Ease PMS symptoms and stabilise mood
- Stay consistent all month long without burnout
It’s not about doing less it’s about doing what’s right for your body, at the right time.
Laura Philipp, Ironman World Champion
Many winning athletes use cycle syncing to optimize their performance (76.8%% of female professional athletes say their menstrual cycle affects their performance). My favourite example is Laura Philipp, Ironman World Champion who cycle-syncs and amazingly her times rival some of the fastest men in the sport.
So what supplements should women take?
When it comes to supplementation, women don’t just need “smaller doses” of men’s products they need targeted support that changes with their hormones.
Depending on where you are in your cycle, different nutrients become more beneficial:
During the Follicular & Ovulatory Phases (Energy, Strength, Endurance)
- Iron & B Vitamins (B6, B12, Niacin): Support red blood cell formation, energy metabolism, and oxygen delivery.
- L-Citrulline & Maritime Pine Bark: Help improve blood flow, oxygenation, and endurance.
- Siberian Ginseng & Rhodiola Rosea: Adaptogens that enhance stamina, mental focus, and stress resilience.
- Zinc & Vitamin D3: Aid muscle repair, immune support, and hormone balance.
During the Luteal & Menstrual Phases (Support & Recovery)
- Magnesium (as bisglycinate): Eases cramps, improves sleep, and reduces PMS-related tension.
- Ashwagandha & Holy Basil: Adaptogens for cortisol balance, mood support, and recovery.
- Turmeric & Boswellia: Anti-inflammatory compounds that ease soreness and aid recovery.
- Calcium & Vitamin D3: Support muscle function and bone health.
- Montmorency Tart Cherry & Saffron: Natural aids for recovery, sleep quality, and PMS relief.
🏋🏽♀️ The takeaway:
A woman’s needs change throughout the month — from building strength and endurance to restoring balance and recovery.
Rather than sticking to one static formula, aim to align your nutrition and supplements with your hormonal rhythm.
