Natural remedies & lifestyle tips
- Get enough iron from food: women 19 to 50 need 18 mg a day, more than twice what men need. Beans, lentils, spinach and lean meat are good sources, and eating them with vitamin C foods like citrus or peppers helps your body absorb plant iron
- Protect your bones with calcium-rich foods (yogurt, cheese, kale, broccoli, canned salmon or sardines), vitamin D, and weight-bearing exercise like walking and strength training
- Make sleep and stress management a priority: both affect energy, mood and hormones
- Talk with your doctor about heavy or irregular periods, hot flashes that disrupt your life, ongoing fatigue, or changes in desire, since these can have causes worth checking
- Keep up with your well-woman visits and the screenings your doctor recommends for your age
Make it at home
Lemony Lentil & Spinach Salad
- 1 cup cooked lentils (or 1 can, rinsed)
- 2 cups baby spinach
- 1 red bell pepper, diced
- 1/4 cup crumbled feta (optional)
- 2 tablespoons olive oil
- Juice of 1 lemon
- Salt and black pepper to taste
- Toss the lentils, spinach and bell pepper in a bowl.
- Whisk the olive oil, lemon juice, salt and pepper.
- Pour over the salad, top with feta, and serve.
Lentils and spinach bring plant iron and folate, and the lemon and red pepper add vitamin C, which helps your body absorb that iron.
Bone-Builder Berry Smoothie
- 1 cup milk or calcium-fortified soy milk
- 1/2 cup plain yogurt
- 1 cup frozen mixed berries
- 1 handful baby spinach
- 1 tablespoon ground flaxseed
- Add everything to a blender.
- Blend until smooth, adding a splash more milk if it's too thick.
Milk, yogurt and fortified soy milk are among the easiest ways to get calcium.
Naturáis products to explore
Women's Vitality Formula
Black cohosh, red clover, dong quai, sage, chasteberry, wild yam, licorice and soy isoflavones, traditionally used for menstrual and menopausal wellness. Two capsules daily, preferably with meals. 60 capsules.
See special pricing → Naturáis StoreFemale Enhancement
B vitamins, zinc and L-arginine with maca, tribulus, ginkgo, dong quai, ashwagandha and other botanicals. Two capsules a day. Adults only. Not for pregnancy; ask your doctor if you take a blood thinner.
See special pricing → Naturáis StoreLibido Support Strips
Chocolate-flavored dissolving strip with cordyceps militaris (50 mg), shilajit (50 mg) and oyster peptide (20 mg). Maximum one strip a day. Contains shellfish (oyster). 30 strips.
See special pricing → Naturáis StoreAshwagandha
Organic ashwagandha root with organic black pepper. One capsule twice a day. Not for pregnancy. 60 capsules.
See special pricing → Naturáis StoreIron Strips
Raspberry dissolving strip with 19 mg iron and 400 mcg folate. Maximum one strip a day. Keep away from children: iron overdose is dangerous for kids under 6. 30 strips.
See special pricing → Naturáis StoreBone Support Strips
Dissolving raspberry strip with vitamin D3 (2,000 IU) and vitamin K2 (120 mcg). No calcium; get that from food. Maximum one strip a day. 30 strips.
See special pricing → Naturáis StoreGrass-Fed Hydrolyzed Collagen Peptides
Unflavored grass-fed bovine collagen, types I and III. One scoop a day in coffee, a smoothie or water.
See special pricing →*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Products marked “Naturáis Store” are sold by Naturáis; Special pricing: 10% off with code ONF10, applied automatically when you click. Only Nature's Finest may earn from purchases made through these links.
In-depth guides
Talk with your doctor. Talk with your doctor before starting any of these if you are pregnant, trying to get pregnant or breastfeeding, take prescription medicine, or have a medical condition. Black cohosh (in Women's Vitality Formula) may not be safe in pregnancy, and rare cases of liver damage have been reported; stop and call your doctor if you notice dark urine, yellowing skin or unusual tiredness. If you have a hormone-sensitive condition, ask your doctor before using herbal hormone-support blends. Ashwagandha should be avoided in pregnancy and may affect thyroid tests. Iron overdose is a leading cause of fatal poisoning in children under 6, so keep iron products locked away. Female Enhancement contains ginkgo, which can interact with blood thinners. The vitamin K2 in Bone Support Strips can interact with warfarin.
Written by Bill Delanoy for Only Nature's Finest. Last updated 2026-11-02. Educational content only, not medical advice.
Sources
- Iron: Fact Sheet for Consumers. NIH Office of Dietary Supplements
- Calcium: Fact Sheet for Consumers. NIH Office of Dietary Supplements
- Black Cohosh. NIH National Center for Complementary and Integrative Health
- Ashwagandha: Fact Sheet for Consumers. NIH Office of Dietary Supplements
- Vitamin K: Fact Sheet for Consumers. NIH Office of Dietary Supplements