By: Dr. Cheryl Reifer, PhD, RD, LD

When we think of women’s health, several concerns come to mind: feeling less fatigued, managing how hormones affect weight, mood, and body temperature, aging gracefully without joint discomfort, and maintaining cognitive health. Being able to exercise without joint pain helps us stay active, which can elevate mood and support overall health, including cardiovascular health. Nutrition also influences how we think and feel.

Many people don’t realize that inadequate hydration can affect concentration, digestion, and the body’s ability to absorb nutrients. A general guideline is to drink about 1.5 liters of water daily, or roughly 30 milliliters per kilogram of body weight.

Nutrition Tips for Women’s Health

• Eat a Rainbow: Aim for at least five servings of colorful fruits and vegetables each day. These provide not only essential vitamins and minerals but also phytonutrients that help combat oxidative stress.

Dr. Tory Parker, a member of Coral Club’s Scientific Advisory Board, highlights the importance of antioxidants for active individuals:

“Supporting recovery from exercise and managing occasional soreness isn’t just about protein and carbohydrates–-it’s also helpful to include antioxidant-rich foods and nutrients, and for some, quality supplements may be considered.”

Mind Common Deficiencies: Women are often low in key nutrients like vitamin D, iron, and calcium.

• Support Gut Health: The gut is sometimes called our “second brain.” Probiotics, prebiotics, and postbiotics can help promote a healthy balance of gut bacteria. A healthy gut may also support mood and cognitive function, thanks to the gut-brain connection.
• Choose Quality Sources: Whether choosing food or supplements, look for high-quality ingredients. Plant foods should ideally be grown in nutrient-rich soil with minimal pesticide exposure. Marine-based supplements like Omega-3 DHA, plankton, and marine collagen should be sustainably sourced and processed to preserve ocean ecosystems.
• Understand Nutrient Interactions: Nutrients often work together. For instance, vitamin C plays a key role in collagen production, while vitamin D supports calcium absorption.

As Dr. Parker notes: “Collagen is a compelling starting point, especially when paired with minerals and studied botanicals like Shatavari.”

Gut health also depends on vitamins B, C, and D, minerals like zinc and magnesium, and compounds such as polyphenols, fiber, and L-glutamine.

As we live longer, maintaining quality of life becomes increasingly important. Along with good nutrition and hydration, other healthy habits include:

• Eating balanced meals with lean plant and animal proteins
• Avoiding late-night eating
• Exercising regularly
• Maintaining social connections
• Getting enough sleep
• Managing stress

Dr. Parker emphasizes the importance of sleep in overall health:

“Sleep is part of every health category— whether you’re looking at women’s health, cognitive function, or fitness.” Nourishing your body —inside and out—is key to thriving at any stage of life.

About Dr. Tory Parker 

Dr. Tory Parker, PhD, serves on the Coral Club North America Scientific Advisory Board. He is a specialist in human nutrition and antioxidant research, with extensive experience in clinical studies and dietary supplement formulation. Dr. Parker has contributed to numerous scientific publications and has worked in both academic and industry settings, focused on advancing human health and wellness.

Coral Club is a global dietary supplement and wellness company with products available in many countries, including through Coral Club North America. For more information, visit https://us.coral-club.com.

Disclaimer: These statements have not been evaluated by the Food and Drug Administration. This article is for general educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease, nor does it constitute medical advice. Always consult your healthcare professional before starting any new supplement, diet, or exercise program, especially if you have existing health conditions. Results may vary. This article was written by Dr. Cheryl Reifer, PhD, RD, LD, Director of Scientific Affairs for Coral Club North America, a global dietary supplement and wellness company. Dr. Reifer is a compensated employee of Coral Club. This article includes expert quotes from Dr. Tory Parker, PhD, a member of the Coral Club North America Scientific Advisory Board. Both individuals may have a professional interest in the topics discussed. Dr. Tory Parker serves on the Coral Club North America Scientific Advisory Board and is compensated for his professional expertise. His views and statements expressed here are his own and do not constitute medical advice.