Micronutrient Demands for Active Women: The Science Behind Performance Nutrition

While protein and carbohydrates often dominate fitness nutrition conversations, micronutrients are essential for sustaining athletic performance. For women who train seriously, three micronutrients deserve special attention due to their impact on energy, recovery, and injury prevention.

How Training Increases Micronutrient Requirements

Training intensity amplifies nutritional demands through multiple mechanisms:

• Increased cellular turnover and metabolic activity

• Greater sweat and gastrointestinal losses

• Enhanced tissue remodeling (muscle and bone)

• Elevated oxidative stress and inflammatory responses

The Momentous Women's Three bundle addresses these heightened needs by providing targeted supplementation of the most critical micronutrients for active women.

Iron+: Powering Performance Through Oxygen Delivery

Why active women need more iron:

• Foot-strike hemolysis (red blood cell breakdown during running)

• Exercise-induced sweat losses

• Increased red blood cell production from endurance training

• Menstrual blood loss compounds depletion risk

Research evidence: Studies show female athletes have higher rates of iron-deficiency anemia and low ferritin levels, which directly impair VO₂ max, endurance capacity, and neuromuscular performance (Petkus et al., 2017).

The solution: Iron+ formulation delivers chelated iron bisglycinate with vitamin C for enhanced absorption, plus B-complex vitamins to support red blood cell synthesis and energy metabolism.

Performance benefits:

• Optimizes oxygen transport to working muscles

• Supports mitochondrial efficiency and ATP production

• Reduces training-related fatigue and cognitive fog

Calcium: Supporting Bone Health and Muscle Function

How training increases calcium demands:

• Accelerated bone turnover from mechanical loading

• Increased calcium excretion through sweat

• Hormonal fluctuations, especially with RED-S (Relative Energy Deficiency in Sport)

Evidence-based concern: A 2020 meta-analysis demonstrated that female athletes with inadequate calcium intake show significantly lower bone mineral density at weight-bearing sites, increasing stress fracture risk.

The solution: Calcium dimalate provides superior bioavailability without relying on stomach acid for absorption, making it ideal for athletes.

Performance benefits:

• Enhances bone formation under training stress

• Supports optimal neuromuscular signaling

• Maintains structural integrity during high-impact activities

Strategic Nutrient Timing

The Women's Three bundle optimizes absorption through strategic timing:

Morning: Iron+ on an empty stomach maximizes absorption by avoiding competition with calcium and aligning with optimal hepcidin rhythm.

Evening: Calcium + Vitamin D3 supports nighttime bone remodeling while avoiding interference with iron absorption.

Beyond Macros: The Micronutrient Edge

Performance training creates demands that exceed basic caloric needs. Meeting these micronutrient requirements strategically gives active women the physiological support to train harder, recover faster, and stay injury-free.

A Quick note on How Oral Contraceptives Deplete Key Micronutrients:

Hormonal birth control depletes critical micronutrients beyond just affecting hormones. Research confirms that oral contraceptives significantly reduce serum levels of B complex vitamins, compromising energy production, cognitive function, and hormone balance (Palmery et al., 2013). B6 (needed for neurotransmitter synthesis and mood regulation), B9 or folate (crucial for DNA repair and reproductive health), and B12 (essential for energy and nervous system function) are particularly affected, with synthetic estrogen impairing B12 absorption. These deficiencies often manifest as unexplained fatigue, brain fog, or menstrual irregularities. For women currently using hormonal contraceptives, those recently discontinuing use, or healthcare providers working with this population, targeted B-vitamin supplementation can provide meaningful symptom relief and support overall wellbeing.

Designed to address the specific micronutrient challenges that female athletes face, the Women's Three bundle provides targeted nutrition that works in harmony with women’s physiology and training, not against it.