"In today’s world, nutrition advice is everywhere, and it’s hard to tell what’s real versus just another trend. As a women’s health dietitian, I get why it’s so easy to get caught up in the noise, especially since women’s bodies have unique needs when it comes to energy, mood, hormones, and stamina. With so many “experts” sharing opinions online, it can feel overwhelming trying to figure out what’s actually right for you. That’s why I’m here to bust 10 nutrition myths that might be holding you back from feeling your best. Let’s clear things up, so you can stop second-guessing and start making choices that actually support your health and well-being.
Myth #1: You must eat 1,200 calories daily to lose weight
Of all the nutrition myths I see often, this is one of the most common ones. Eating just 1,200 calories a day is too low for most women and can have negative effects over time. While creating a calorie deficit can be a helpful tool for some people wanting to lose weight, there’s no single number that works for everyone. Your caloric needs depend on factors like age, activity level, muscle mass, metabolism, and any underlying health conditions. Severely restricting calories can affect metabolism, increase the risk of nutrient deficiencies, drain your energy, and negatively affect your mood. Plus, it’s not a sustainable approach—most people end up regaining weight (or gaining more). Instead, focus on a balanced, nutrient-dense diet that supports your body’s needs. For long-term success, work with a professional to develop a plan tailored to you, and don’t overlook the importance of sleep and stress management in the weight loss process.
Myth #2: Metabolism slows dramatically at 30
The idea that your metabolism suddenly tanks at 30 is more myth than reality. Sure, you might start noticing changes—your gut feels more sensitive, your back mysteriously aches, and foods you used to eat without a second thought suddenly don’t sit right. But these shifts have more to do with lifestyle factors than age itself. Research shows that the metabolism stays pretty steady from your 20s to your 60s, with only gradual declines over time. What really influences metabolism? Muscle mass, daily movement, and nutrition. If you become less active, lose muscle, or don’t fuel your body properly, your metabolism naturally slows. Strength training, prioritizing protein, and staying active can help keep your metabolism running efficiently, no matter what decade you’re in. So instead of blaming age, focus on habits that support long-term metabolic health.
Myth #3: You need iron supplements since you’re losing a lot of iron on your period
The idea that all women need iron supplements because of their periods is misleading. While it’s true that menstruation causes some iron loss, most women can meet their needs through iron-rich foods like lean meats, seafood, beans, lentils, tofu, spinach, and fortified cereals. However, certain groups are at a higher risk of deficiency. If you have heavy periods, follow a vegetarian or vegan diet, or have a history of low iron levels, it’s important to monitor your iron status through blood tests. Low iron can lead to fatigue, dizziness, and even hair loss, so it’s worth checking with your doctor if you’re experiencing symptoms. If needed, supplements can help, but overloading with iron without a deficiency can cause digestive issues and other health problems. The best approach is to focus on iron-rich foods first and pair them with vitamin C sources (like citrus fruits or bell peppers) to boost absorption.
Myth #4: Perimenopause means you’ll gain weight
The idea that weight gain during perimenopause is a done deal isn’t entirely accurate. Yes, hormonal changes—like dropping estrogen levels—can affect metabolism, body composition, and fat storage, but that doesn’t mean weight gain is inevitable. Your lifestyle choices have a huge impact on how your body navigates this transition. Strength training is key to preserving muscle mass (which naturally declines as we age) and keeping your metabolism firing. A diet packed with fiber from whole grains, fruits, and veggies helps with digestion, stabilizes blood sugar, and keeps you full, reducing the chances of mindless snacking. Protein also plays a crucial role in maintaining muscle and keeping hunger at bay. Don’t forget that sleep, stress management, and regular movement are just as important for managing weight during this phase. Everyone’s body responds differently to hormonal changes, so instead of assuming weight gain is part of the deal, focus on habits that keep you feeling healthy, strong, and filled with energy.
Myth #5: Low-fat diets help with hormone balance
The idea that low-fat diets are the key to hormone balance is a bit of a misconception. Fats are essential for hormone production, stabilizing blood sugar, brain health, skin, and overall satiety. The real focus should be on the type of fats you’re eating regularly. Healthy fats—like those from avocados, nuts, seeds, olive oil, and fatty fish—are key for keeping hormones in check, fighting inflammation, and supporting brain function. On the flip side, trans fats and highly processed saturated fats (found in things like fried foods, baked goods, and some ultra-processed snacks) can do more harm than good. I love incorporating healthy fats into my meals with options like almond butter, chia seeds, flaxseeds, and extra virgin olive oil—it’s all about finding the balance that works for your body and lifestyle!
Myth #6: Women need less protein than men
The idea that women need less protein than men is outdated. In reality, women need just as much protein during significant life stages like pregnancy, postpartum, perimenopause, and menopause. Protein is important for maintaining muscle mass, supporting bone health, and keeping energy levels steady. As we experience hormonal changes (like during menopause), protein becomes even more important to preserve lean muscle and maintain bone density. Protein needs are highly individual, depending on factors like activity level, weight, health conditions, and personal goals. For example, if you’re active or into strength training, you may require more protein for muscle repair and growth. Women going through perimenopause or menopause may need extra protein to combat muscle loss and maintain bone health. So it’s key to adjust your protein intake to what works best for your body–ultimately, it’s about fueling your body to support your lifestyle and long-term health.
Myth #7: Craving chocolate means you’re low in magnesium
The idea that chocolate cravings mean you’re low in magnesium is a bit of a stretch. While it’s true that dark chocolate contains magnesium, chocolate cravings are more likely linked to hormonal fluctuations, emotional factors, or simply a desire for something comforting or indulgent. This is especially common during certain times of the month, like before your period when hormonal shifts can make you crave sweets or rich foods. A little dark chocolate here and there can be a nice treat (and super dark chocolate is packed with nutrients). But if you’re craving the sweet stuff consistently, it’s worth considering other factors like stress, lack of sleep, or an imbalanced diet. When you do indulge, go for high-quality dark chocolate with at least 70% cocoa to get more antioxidants and less sugar. Balance is key, and satisfying a craving in moderation can be part of a healthy, well-rounded diet.
Myth #8: Celery juice is a miracle cure for bloating
Celery juice isn’t the miracle cure for bloating it’s often made out to be. While it can help with hydration, no single food can fully tackle bloating. The real MVPs are staying hydrated, managing fiber intake, and supporting gut health. However, fiber can actually cause bloating for some people, especially if introduced too quickly or if the gut isn’t used to it. It’s all about finding the right balance—soluble fibers found in oats, bananas, and apples are generally easier on the digestive system. Probiotic-rich foods like yogurt, kefir, and kimchi can also help promote gut health, or you might consider a doctor-approved supplement if needed. If bloating is a persistent issue that disrupts your day-to-day life, it might be time to consult a gastroenterologist. Chronic bloating can be a sign of conditions like IBS, food intolerances, or other digestive issues that need professional attention. A doctor can help pinpoint the cause and offer tailored solutions for your body.
Myth #9: Only postmenopausal women need to worry about osteoporosis
Bone health isn’t just something to think about after menopause—it’s something to focus on throughout your life, especially in your 20s and 30s when you’re building peak bone mass. After that, bone density naturally starts to gradually decline, so the habits you build now play a huge role in keeping your bones strong as you age. Weight-bearing exercises like squats, lunges, or even dancing are key for strengthening bones. When it comes to nutrition, make sure you’re getting enough calcium from sources like dairy, dark leafy greens (think kale, collards), and beans (like black beans, white beans, or chickpeas).
Don’t forget about vitamin D—it helps your body absorb calcium and plays a vital role in bone health. You can get vitamin D from sunlight, fatty fish like salmon, or fortified foods like orange juice (be mindful of added sugars). Magnesium, vitamin K, and phosphorus are also bone-supporting nutrients. To make sure your body is absorbing calcium properly, keep an eye on your vitamin D intake. Consider getting your levels checked by a doctor so you know where you stand. Sometimes a supplement is necessary. Taking care of your bones now will set you up for a solid foundation later. Start early, and you’ll be better prepared as you age.
Myth #10: Breastfeeding helps you lose all your baby weight
Breastfeeding does burn extra calories which can contribute to weight loss, but it’s not a guaranteed way to shed all your baby weight. Many women find that hormonal shifts during the postpartum period can make weight loss unpredictable. Hormones like prolactin, which support milk production, can influence appetite, sometimes making you feel hungrier or craving specific foods. Every woman’s body responds to breastfeeding differently. Some may lose weight more easily, while others might hold on to a few extra pounds longer. Sleep deprivation, stress, and the demands of caring for a newborn can also impact your metabolism. Remember, the focus should be on nourishing your body with nutrient-dense foods and staying hydrated. Breastfeeding has many benefits, but weight loss is a more complex process that takes time. Your body just brought a tiny human into the world, so cut yourself some slack while you find your balance.
Valerie Agyeman, RD, Contributing Writer
Valerie Agyeman, R.D.N., is a nationally recognized dietitian nutritionist, advocate for women’s health, and founder and podcast host of Flourish Heights. Her expert insights are featured in top publications such as Women’s Health, SHAPE, and Good Housekeeping, as well as on networks like ABC, Fox, and NBC.