Nutrition and Wellness During Menopause

Menopause is a natural stage of life, but the changes that come with it can affect everything from sleep and energy levels to mood, appetite and body composition.

While there is no single menopause diet that works for everyone, eating a varied and balanced diet can help support your overall health and wellbeing during this transition. It can also be an opportunity to pay a little more attention to nutrients that become particularly important as you get older, including calcium, vitamin D, protein and healthy fats.

So, what should you be eating during menopause, and are there any nutrients worth paying particular attention to?

Why does nutrition matter during menopause?

During perimenopause and menopause, changing hormone levels can be accompanied by a range of symptoms, including hot flushes, night sweats, sleep problems, low mood and changes in memory or concentration. Menopause can also affect bone density, while maintaining a healthy weight and looking after cardiovascular health become increasingly important as we age. ¹

A healthy diet cannot prevent every menopause symptom, but it can provide the nutrients your body needs and support your health through the changes.

The NHS recommends eating a healthy, balanced diet during menopause, alongside regular exercise and other healthy lifestyle habits. ²

1. Focus on a varied, balanced diet

There is no need to completely overhaul your diet when you reach menopause, instead, focus on getting plenty of variety across the week. The NHS Eatwell Guide recommends eating a mixture of fruit and vegetables, higher-fibre starchy foods, protein sources, dairy or alternatives and small amounts of unsaturated fats. ³

This could include:

Plenty of fruit and vegetables
Wholegrain bread, rice, pasta and other higher-fibre carbohydrates
Beans, lentils and other pulses
Eggs, fish, poultry and other sources of protein
Dairy products or fortified alternatives
Nuts and seeds
Unsaturated oils such as olive oil

Eating a varied diet helps you get a broad range of vitamins, minerals, fibre, protein and other nutrients rather than relying on one particular food or supplement.

2. Give your bones some attention

Bone health becomes particularly important around and after menopause, oestrogen helps protect bone, and the reduction in oestrogen during menopause is associated with increased bone loss. ⁴ This makes it important to make sure your diet provides nutrients involved in maintaining normal bones, particularly calcium and vitamin D.

Good sources of calcium include:

Milk, yoghurt and cheese
Calcium-fortified plant-based drinks
Leafy green vegetables
Tofu made with calcium
Sardines and other fish where you eat the bones
Fortified foods

Vitamin D is also important because it helps the body absorb and use calcium. In the UK, the NHS recommends that everyone considers taking a daily vitamin D supplement during autumn and winter. Some people may need to take it throughout the year. ⁵

Alongside nutrition, regular weight-bearing and strength-based exercise can help support bone health and muscle strength. ²

3. Don't forget protein

Protein is important throughout life, helping the body grow and repair itself and supporting the maintenance of muscle.

As we get older, maintaining muscle strength becomes increasingly important. Including a source of protein with your meals can be a simple way to support your overall diet.

Good sources include:

Eggs
Fish
Chicken and other lean meats
Beans and lentils
Tofu and other soya products
Greek yoghurt
Milk and dairy products
Nuts and seeds

You don't necessarily need to follow a high-protein diet. Instead, aim to include a variety of protein-rich foods as part of balanced meals.

4. Include healthy fats

Not all fats are the same, and your body needs some fat as part of a balanced diet, unsaturated fats are found in foods such as olive oil, nuts, seeds and oily fish. Oily fish, including salmon, sardines and mackerel, are also sources of omega-3 fatty acids.

If you eat fish, the NHS recommends including at least 2 portions a week, one of which should be oily fish. ³

If you don't eat fish, foods such as walnuts, chia seeds and flaxseeds can contribute plant-based omega-3 fatty acids.

Healthy fats can easily be incorporated into everyday meals - try adding seeds to porridge, nuts to yoghurt or using olive oil when preparing vegetables.

5. Keep an eye on calcium and vitamin D

Calcium and vitamin D deserve particular attention during menopause because of their relationship with bone health. However, that doesn't mean you automatically need high-dose calcium or vitamin D supplements.

For most people, the first step is to look at their diet and lifestyle. Are you regularly eating calcium-rich foods? Are you getting enough vitamin D according to UK guidance? Are you staying active? If you're concerned that your diet may not provide enough of a particular nutrient, a GP, pharmacist or registered dietitian can help you decide whether a supplement is appropriate.

It's also important to remember that taking more of a nutrient isn't necessarily better. Supplements should be used at appropriate doses and shouldn't replace a varied diet.

6. Consider how your lifestyle affects your wellbeing

Nutrition is only one part of looking after yourself during menopause. Regular physical activity can support general health, strength, sleep and bone health. The NHS particularly recommends weight-bearing exercise to help protect against weakening bones. ²

Sleep and mental wellbeing also deserve attention. If you're experiencing night sweats or other symptoms that are affecting your sleep, making small changes to your bedtime routine and bedroom environment may help.

Relaxation techniques such as yoga, meditation or tai chi may also be useful additions to a healthy lifestyle.

And don't underestimate the value of talking to other people. Menopause can affect everyone differently, and having a support network can make the transition feel less isolating.

7. Be cautious with supplements marketed for menopause

Walk into any health shop or search online for menopause supplements and you'll find plenty of products marketed specifically for this stage of life, some contain vitamins and minerals, while others contain herbal ingredients or plant oils.

Evening primrose oil is one example of a supplement sometimes used by people experiencing menopause symptoms - this doesn't mean every supplement is suitable or unsuitable, but it does mean it's worth looking beyond the marketing.

If you're taking HRT or other medication, speak to your GP or pharmacist before starting herbal remedies or supplements. Some supplements can interact with medicines, and the NHS specifically advises checking before using products such as evening primrose oil alongside HRT. ⁷

What about weight changes during menopause?

Changes in body composition and weight can happen during midlife, but there isn't a specific food or supplement that can prevent menopause-related weight gain.

Rather than following restrictive diets, focus on sustainable habits.

Try to:

Eat regular, balanced meals
Include plenty of vegetables and fruit
Choose higher-fibre carbohydrates
Include protein with meals
Choose mostly unsaturated fats
Stay active
Keep an eye on portion sizes
Drink plenty of fluids

A balanced approach is generally more sustainable than cutting out entire food groups or following very restrictive diets.

Should you take a multivitamin during menopause?

Not everyone needs a multivitamin during menopause, if you eat a varied and balanced diet, you may already be getting many of the vitamins and minerals you need from food.

However, individual nutritional needs vary. Your diet, age, lifestyle and any medical conditions can all affect whether you might benefit from a particular supplement.

If you do take supplements, check the labels carefully and avoid unnecessarily combining several products that contain the same nutrients.

When should you speak to your GP?

You don't have to manage difficult menopause symptoms on your own, if symptoms such as hot flushes, night sweats, sleep problems, low mood or anxiety are affecting your everyday life, speak to your GP. There are different treatment options available, including HRT and non-hormonal treatments, depending on your individual circumstances. ⁸

You should also speak to a healthcare professional if you're considering supplements because of a suspected deficiency or if you're taking medication.

Nutrition can play an important role in supporting your health, but it shouldn't be expected to replace appropriate medical treatment.

FAQs

What should I eat during menopause?

There isn't one specific menopause diet. Aim for a varied and balanced diet containing plenty of fruit and vegetables, wholegrains, protein-rich foods, calcium-rich foods and healthy fats.

Which nutrients are important during menopause?

Calcium, vitamin D and protein are particularly worth considering because of their role in bone and muscle health. Other nutrients, including iron, vitamin B12 and magnesium, may also be important depending on your individual diet and circumstances.

Does menopause increase the need for calcium?

Menopause is associated with increased bone loss because of changes in oestrogen levels. Getting enough calcium as part of a balanced diet is therefore important for maintaining normal bones. However, there are no specific NHS calcium recommendations just because someone is going through menopause. ⁴

Should I take vitamin D during menopause?

UK guidance recommends that everyone considers taking a daily vitamin D supplement during autumn and winter. Some people are advised to take vitamin D throughout the year. ⁵

Can evening primrose oil help with menopause?

Evening primrose oil is sometimes used for menopause symptoms, but there is not enough evidence to confirm that it is effective. If you're considering taking it, particularly if you're using HRT or other medication, speak to your GP or pharmacist first. ⁶ ⁷

Can diet reduce menopause symptoms?

A healthy, balanced diet can support overall health and wellbeing during menopause, but there is no single diet that is proven to eliminate menopause symptoms. Lifestyle measures such as regular exercise, healthy eating and good sleep habits can all contribute to general wellbeing.

Menopause is a time when looking after your overall health becomes particularly important, but healthy eating doesn't need to be complicated.

Focus on variety, include plenty of plant foods, choose nutritious sources of protein and healthy fats, and pay particular attention to calcium and vitamin D for bone health. Combine this with regular physical activity, good sleep habits and support when you need it.

And remember, there is no need to navigate menopause alone. If symptoms are affecting your quality of life, speak to your GP about the options available to you.