Essential Nutrients for Peri/Menopause
Essential Nutrients for Peri/Menopause
Understanding Midlife and Nutrition
Peri/menopause is a natural stage of life, but it brings a range of changes—some expected, others surprising.
Many women experience shifts in energy levels, weight, mood, anxiety, sleep, stress, and metabolism. Bone health becomes a greater concern, and hormonal fluctuations can lead to common symptoms such as hot flashes and night sweats.
While menopause is unavoidable, how you feel during this transition can be influenced by your daily habits, particularly your diet. The nutrients you get through food can help support your bones, heart, and overall well-being, making this phase of life more manageable.
Let’s go through some key nutrients that can help support your body through peri/menopause and beyond.
Calcium and Vitamin D
As estrogen levels decline, bone density decreases, which, if not managed, can increase the risk of osteoporosis in later years.
Calcium-rich foods help maintain bone strength, while vitamin D is essential for calcium absorption. Women in midlife should aim for about 1,200 mg of calcium daily, which can be obtained from dairy products, leafy greens, almonds, and fortified plant-based milk.
Some women assume they need a calcium supplement, but this isn’t always necessary. More isn’t always better, even for beneficial nutrients. Calcium is best obtained through food, and if supplementation is needed, it should be recommended by a doctor and ideally monitored through blood tests.
Vitamin D is equally important, with a recommended daily intake of 600 to 800 IU. Some women may need more, especially if they have limited sun exposure.
Fatty fish, eggs, and fortified foods are good dietary sources, but since it’s difficult to get enough from food alone, supplementation may be necessary.
It's important to note that Vitamin D is a fat-soluble vitamin, meaning excess amounts can accumulate in the body, so supplementation should be based on blood work.
Ensuring adequate calcium and vitamin D can reduce the risk of fractures in postmenopausal women.
Magnesium
Magnesium plays a role in hundreds of bodily functions, including nerve and muscle function, sleep quality, and bone health.
It’s also involved in mood regulation, which can be helpful during menopause when anxiety and sleep disturbances are common.
Women should aim for 320 to 420 mg of magnesium per day, which can be found in nuts, seeds, whole grains, dark leafy greens, and beans.
Some research suggests magnesium may improve sleep quality and ease tension, making it a valuable nutrient during peri/menopause.
Omega-3 Fatty Acids
During menopause, the risk of heart disease increases due to declining estrogen and possible changes in cholesterol levels.
Omega-3 fatty acids, found in fatty fish (salmon, sardines), flaxseeds, chia seeds, and walnuts, can help protect the heart, raise HDL (good cholesterol), and reduce inflammation.
Omega-3s have also been linked to brain health and mood stability. Some research suggests they may help reduce the occurrence of hot flashes, though more studies are needed to confirm this.
While there’s no strict daily requirement, most experts recommend eating fatty fish at least twice a week or taking an omega-3 supplement if needed.
Phytoestrogens
Phytoestrogens are plant compounds that have a mild estrogen-like effect in the body. Since estrogen levels drop during peri/menopause, eating foods rich in phytoestrogens may help ease symptoms such as hot flashes and night sweats.
Good sources include soy products (tofu, tempeh, edamame), flaxseeds, lentils, and chickpeas. Research suggests that women who consume more of these foods—particularly in cultures where soy is a dietary staple—often experience fewer menopausal symptoms.
Even if hot flashes aren’t a concern, phytoestrogens offer other health benefits, so including them in your diet can still be worthwhile.
Antioxidants (Vitamin C and Vitamin E)
Oxidative stress increases with age, contributing to skin aging, heart disease, and inflammation. Antioxidants like vitamin C and vitamin E help protect cells from damage and support overall health.
Vitamin C (found in citrus fruits, bell peppers, and strawberries) supports collagen production for skin and joint health.
Vitamin E (found in nuts, seeds, and spinach) may help reduce the severity of hot flashes and support skin health.
Both vitamins are easy to obtain from a balanced diet. However, because vitamin E is fat-soluble, supplements should only be taken under a healthcare provider’s supervision.
Protein
Protein is often emphasized in midlife nutrition, and while it’s important, it shouldn’t dominate meals at the expense of fibre, healthy fats, and complex carbohydrates.
As women age, muscle mass naturally declines, which can slow metabolism and lead to changes in body composition, making protein essential for maintaining muscle strength and supporting overall health.
Women in peri/menopause should ideally aim for 1.2 to 2 grams of protein per kilogram of body weight per day. Good sources include lean meats, poultry, fish, eggs, dairy, beans, lentils, and tofu.
Research suggests that spreading protein intake evenly throughout the day is more effective for muscle maintenance than consuming large amounts in one meal. Aiming for 30 grams of protein at every meal is an excellent starting point for most women.
Fibre
Fibre is often overlooked in midlife nutrition, yet it has many benefits, including:
Keeping you fuller for longer
Supporting digestion and gut health
Helping manage cholesterol levels
Fibre also acts as a prebiotic, feeding the beneficial bacteria in your gut. A diverse gut microbiome is essential for overall health, including digestion, immunity, and even mood regulation.
Women should aim for at least 20-25 grams of fibre per day.
Staying Hydrated
Going back to basics...Water is easy to forget, but dehydration can worsen symptoms like fatigue, headaches, and dry skin. It can also make hot flashes feel more intense.
Women should aim for at least 8-10 cups of water per day, increasing intake if they're active or live in a hot climate.
Herbal teas and water-rich foods like fruits and vegetables can also contribute to hydration.
Drinking enough water throughout the day can help maintain energy levels, support digestion, and improve overall well-being.
While peri/menopause brings changes, it’s also an opportunity to focus on nourishing your body for long-term health. Prioritising calcium, vitamin D, magnesium, omega-3s, phytoestrogens, antioxidants, protein, fibre, and hydration can make a real difference in how you feel.
Since every woman’s experience is unique, it’s always best to consult a nutrition expert, or healthcare provider to develop a plan tailored to your needs.
Small, consistent changes in your diet and lifestyle can go a long way in making this transition smoother.
📌 If you need help with protein in your diet, check out my FREE Protein Guide for Peri/Menopause.
Further Reading
The Effect of Vitamin E Supplementation in Postmenopausal Women—A Systematic Review https://pmc.ncbi.nlm.nih.gov/articles/PMC9824658/
The Importance of Nutrition in Menopause and Perimenopause-A Review -https://pubmed.ncbi.nlm.nih.gov/38201856/
The role of calcium in peri- and postmenopausal women: consensus opinion of The North American Menopause Society - https://pubmed.ncbi.nlm.nih.gov/11256879/
Phytoestrogen and fiber intakes in relation to incident vasomotor symptoms: results from the Study of Women's Health Across the Nation - https://pubmed.ncbi.nlm.nih.gov/23435028/
Magnesium Fact Sheet for Health Professionals - https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
Effect of magnesium supplementation on women's health and well-being - https://www.sciencedirect.com/science/article/pii/S2352364621000079
Dietary protein intake in midlife in relation to healthy aging – results from the prospective Nurses’ Health Study cohort - https://pmc.ncbi.nlm.nih.gov/articles/PMC10884611
Role of Dietary Protein and Muscular Fitness on Longevity and Aging - https://pmc.ncbi.nlm.nih.gov/articles/PMC5772850/
