The Top 5 Nutrients You Need During Menopause, According to Dietitians

Menopause is a natural and significant phase in a woman's life, marked by inevitable hormonal changes that can influence overall health and well-being. As people navigate this transition, it becomes crucial to focus on specific nutrients that can support their bodies and potentially alleviate some common symptoms associated with this stage. Interestingly, certain nutrients that might not have been a priority earlier in life now hold increased importance, highlighting the dynamic nutritional needs during menopause. By understanding and addressing these changes, people can better manage this transformative period with empowerment and care.

If you are undergoing the menopausal transition or you are already menopausal (or you have a loved one in this stage of life and you want to support them), it is important to know which nutrients should be top priority. In this article, we'll delve into the top nutrients dietitians recommend to help manage the changes that often accompany this stage of life. Whether you're looking to reduce the frequency of hot flashes, support healthy bones or maintain a healthy heart, we'll cover a spectrum of nutritional strategies that may bolster your well-being.

Menopause and Nutrition

Menopause is a significant milestone in a woman's life, marking the end of her menstrual cyclesafter twelve consecutive months without a period, and signifying the closure of her reproductive years. This phase occurs due to the natural decline in the function of the ovaries, leading to a decrease in the production of hormones like estrogen and progesterone, which are essential for regulating the reproductive system. During perimenopause—the transitional stage leading up to menopause—folks may experience irregular menstrual cycles and a variety of symptoms as the body adjusts to changing hormone levels. Understanding this biological process can help normalize the experience and better prepare people for the changes that accompany menopause.

Beyond the cessation of menstruation, menopause has broader implications for one’s health and well-being. “Menopause is a time of drastic hormonal changes which can impact metabolism, cardiovascular health, bone and muscle health, and brain health,” shared Melissa Azzaro, RDN, LD, a New Hampshire-based registered dietitian who focuses on hormone health. Physical symptoms such as hot flashes, night sweats and sleep disturbances are common and can significantly impact quality of life. 

“Emphasizing certain nutrients can help manage symptoms of menopause and lower risks for serious consequences like diabetes, heart disease and osteoporosis,” shares Azzaro. With changes in hormone levels and the natural aging process, ensuring an adequate intake of essential nutrients becomes even more vital. Additionally, some nutrients that were once an afterthought should now become a bigger priority.

The Top 5 Nutrients for Menopause

Most nutrition experts would agree that it’s important to focus on way more than just five nutrients during menopause—one’s overall eating pattern is still the most important thing. That said, certain nutrients become even more critical during this stage. To provide a clearer picture, we consulted dietitians for their recommendations, and here are five key nutrients they suggest prioritizing during menopause.

1. Fiber

Fiber, or indigestible carbohydrates, is important to focus on throughout our life cycle. But dietitians emphasize that this nutrient is particularly important during menopause. “Fiber supports heart health, helps regulate blood sugar levels and promotes digestive health—all of which can be impacted by hormonal changes that happen during menopause,” shared Jen Scheinman, M.S., RDN, a dietitian who focuses on health during menopause.

As people transition through this phase, they often experience changes in metabolism, which can affect weight and cardiovascular health. “People who consume the most fiber tend to weigh less than those who consume less,” per Azzaro. “Fiber also helps keep a healthy gut microbiome thriving, which can have far-reaching impacts on glucose regulation, metabolism, mood and more,” shared Azzaro.

Data published in Menopause suggests that fiber intake may also be linked to a reduced risk of depression among women undergoing the perimenopausal transition.

2. Protein

As women experience hormonal changes associated with menopause, there is a natural decline in muscle mass, which can lead to potential weight gain and strength loss. “Protein is important to get enough of during menopause because it can help preserve lean body mass [muscle] as we age. This protects long-term strength and mobility as well as bone health. Additionally, protein is a satiating nutrient and can help keep blood sugar levels more balanced,” adds Azzaro.

Data published in Nutrients showed that combining plant- and animal-based sources of protein with physical activity had the best effect on bone health.

Scheinman shared that, in her experience, most menopausal women are not getting enough protein in their diet. “A good place to be is about 1 to 1.2 grams of protein per kilogram of body weight. For most women, aiming for about 30 grams of protein a meal and 15 grams per snack will help you get pretty close to your protein goals,” she advised.

3. Omega-3 Fatty Acids

Omega-3 fatty acids play a crucial role in health, particularly during menopause. These essential fats, commonly found in fish oils and certain plant sources, may help manage the physical and emotional symptoms that can accompany menopause. For instance, omega-3s are known for their anti-inflammatory properties, which may help alleviate joint pain and stiffness that some people experience as they age. Furthermore, these fatty acids contribute to heart health by helping to regulate blood pressure levels, a concern that becomes more pronounced during and after menopause when cardiovascular risk increases.

Data published in Clinical Therapeutics showed that among postmenopausal women, supplementation with omega-3 fatty acids resulted in a significant reduction in triglyceride concentrations and a modest elevation in HDL “good” cholesterol levels.

Mentally and emotionally, omega-3 fatty acids may be beneficial due to their potential effect on mood and cognitive function. Data suggest that they may help reduce the risk of mood disorders, such as depression and anxiety, when taken in supplement form. Omega-3s also support brain health, possibly enhancing cognitive clarity and focus during a phase of life that many people find challenging.

4. Calcium

Calcium plays an important role during menopause as it helps maintain bone health, which is particularly important for this life stage. During menopause, the body's estrogen levels decrease significantly, typically leading to a reduction in bone density. This transition makes women more susceptible to osteoporosis, a condition characterized by weakened bones and an increased risk of fractures. Ensuring an adequate calcium intake can help mitigate bone loss and maintain bone strength, reducing the overall risk of osteoporosis.

In addition to supporting bone health, calcium also contributes to other vital bodily functions during menopause. It plays a role in blood clotting, muscle contraction and nerve function, all of which are essential for overall well-being. It is suggested that menopausal women aim for a daily intake of 1,200 milligrams of calcium, which is a greater quantity than what is recommended for younger adults. Dietary sources of calcium include dairy products, leafy greens, fish, nuts, soy and fortified foods. Note if you opt for calcium supplements, it is suggested to avoid taking a dose that exceeds 500 milligrams in one sitting. This is because the body can only absorb a limited amount of calcium at a time, making larger doses less efficient.

5. Magnesium

“Demand for magnesium increases during menopause,” shared Johanna Katz, M.S., RDN, a Florida-based registered dietitian. While the recommended intake for this nutrient doesn’t change once one reaches menopause, she suggests that consuming the recommended 320 milligrams per day is even more important. “Magnesium is involved in over 300 enzymatic actions in the body, and almost half of the U.S. population is deficient,” she explained. 

Katz highlighted that one reason why magnesium is so important during menopause is because bone health becomes a greater focus. “Rates of osteopenia and osteoporosis rise significantly during this life stage,” she added. “Magnesium is a key regulator of converting vitamin D to the active form 1-25 dihydroxyvitamin D, and without [active] vitamin D, calcium cannot be properly absorbed in bone,” she explained. Data published in Nutrients showed that, among a sample of postmenopausal women, the administration of magnesium resulted in significantly increased vitamin D levels. 

Additionally, magnesium is thought to support sleep, which can be disrupted by symptoms that are common during menopause such as hot flashes and night sweats. By promoting relaxation, magnesium may contribute to better sleep quality. More data is needed to confirm the link between magnesium, menopause and sleep support. 

Other Tips for Supporting Healthy Menopause

Along with focusing on key nutrients, here are some other habits to consider adopting during this life stage:

• Maintain a Balanced Diet: Eat a diet rich in fruits, vegetables, whole grains, legumes, healthy fats and lean proteins to fuel your body with a wide variety of nutrients. 
• Exercise Regularly: Regular physical activity may help support heart, bone and mental health. Aim for at least 150 minutes of moderate aerobic activity each week.
• Get Enough Sleep: Prioritize seven to eight hours of sleep each night to help manage stress and improve mood. Establish a relaxing bedtime routine and keep your sleeping environment comfortable.
• Limit Alcohol Intake: During menopause, people experience hormonal changes that can increase the risk of certain health issues, such as osteoporosis, heart disease and weight gain. Alcohol can exacerbate these risks by affecting bone density, increasing blood pressure and contributing additional calories to the diet that may lead to weight gain. Moreover, alcohol can interfere with sleep patterns. If you do drink, try to limit your intake to one drink or less per day. 

The Bottom Line

Incorporating certain nutrients into the diet during menopause can be a game-changer for overall health and well-being. Essential nutrients like fiber, protein, magnesium, calcium and omega-3 fatty acids play a crucial role in a variety of health concerns that arise during this life stage, including maintaining bone density, supporting cardiovascular health and reducing inflammation. Embracing a nutrient-rich diet during this pivotal stage of life not only promotes physical vitality but also may enhance emotional resilience, paving the way for a healthier, more fulfilling journey through menopause and beyond!