Menopause nutrition: What to eat, according to science

Essential for calcium absorption and bone strength, vitamin D becomes especially important as not all women can or want to use hormone replacement therapy (HRT). Fatty fish such as salmon, mackerel, halibut and sardines provide excellent natural sources. Egg yolks, fortified milks (dairy and non-dairy) and cereals also contribute.

For those on plant-based diets, a 2023 study in Frontiers in Physiology found vitamin D supplementation to be safe and effective. As needs vary by individual, it’s best to consult your doctor and confirm levels through a blood test rather than guessing.

Read more: Vitamin D: The best way to obtain it

By promoting stable glucose levels, fibre helps manage one of the most challenging menopause symptoms: hot flashes, also known as hot flushes or, more clinically, vasomotor symptoms. General guidelines recommend 25 grams daily for women, but menopausal women benefit from 30 to 45 grams daily according to a 2023 Nutrients journal review.

Raspberries, pears and apples with skin top the fruit category, while green peas, broccoli and potatoes with skin excel among vegetables. Chia seeds are easy to add to drinks and puddings. Whole wheat pasta, barley, bran flakes, quinoa and oatmeal provide substantial fibre from grains. Split peas, lentils, black beans and white beans round out the legume category. The key is gradual increases, with adequate water intake to avoid digestive discomfort while supporting both gut health and menopause weight management.

Read more: What is fibremaxxing? The high-fibre eating trend explained

Adults lose 3 to 8 per cent of muscle mass per decade after 30, and declining estrogen during menopause compounds this challenge by promoting fat gain over muscle maintenance. Science recommends 1 to 1.2 grams of protein per kilogram of body weight for women engaging in regular resistance exercise, though athletes may require 1.4 to 2.2 grams per kilogram of body weight.

Lean meats, poultry, fish, eggs and dairy products are excellent sources of protein. Plant-based options include tofu, tempeh, legumes and nuts. Dr. Shelley Wilkinson from the University of Queensland recommends that half of protein intake should come from plant sources such as lentils, red kidney beans, chickpeas, tofu, edamame, cashews and almonds. 

This balanced diet for hormonal changes supports both satiety and muscle preservation. Those managing kidney disease should consult their healthcare provider before significantly increasing protein intake.

Read more: High protein foods (that aren’t eggs) to include in your diet

Omega-3 fatty acids are essential in fighting inflammation and supporting heart health, cognitive function, mood stability and joint health—all areas affected by perimenopause symptoms and hormonal fluctuations, according to menopause specialist Dr. Louise Newson through her Youtube channel. Since the human body cannot produce these essential fatty acids, food sources become critical natural remedies for menopause symptoms.

Fatty fish leads the category: salmon, mackerel, sardines and herring provide highly bioavailable omega-3s. Plant sources include flaxseed, chia seeds and walnuts, plus flaxseed oil, soybean oil and canola oil. 

Algae-based supplements offer a direct source since fatty fish obtain omega-3s by consuming ocean algae, making this option particularly suitable for vegetarians and vegans seeking healthy eating during menopause. Consulting with your doctor before increasing omega-3 intake through food or supplements ensures the approach aligns with your health profile.

Certain foods pop up repeatedly when it comes to menopause nutrition, and this is because many whole foods are naturally rich in multiple nutrients essential for menopause health. This makes adequate menopause nutrition simpler to maintain, though as always, always consult your doctor before increasing vitamin or mineral intake to ensure safety and appropriate dosage.

• Isoflavones, found in soy foods such as edamame, tofu, tempeh and soy milk, mimic oestrogen and may ease hot flashes.
• Vitamin B6 supports immunity and brain health, available in poultry, fish, potatoes, bananas and chickpeas.
• Vitamin B12, crucial for nerve health and DNA production, comes from sardines, tuna, beef and dairy, plus fortified plant-based alternatives.
• Magnesium supports bone health, found in spinach, quinoa, almonds, cashews, peanuts and black beans.

While building the foundation of a nutrient-rich diet forms the cornerstone of menopause health, certain foods call for reduced intake.

• Iron supplementation typically isn’t recommended for menopausal women as iron needs decrease with age, according to nutritionist Rhiannon Lambert. Excess iron stores in organs where it doesn’t belong, potentially damaging the liver, heart, pancreas and joints. A balanced diet including beans, lentils, fortified cereals, dark leafy vegetables and dried fruit provides adequate amounts of iron. Those with specific health conditions should discuss iron intake with their doctor to determine appropriate levels.
• Alcohol and caffeine can worsen hot flashes, night sweats and sleep quality—common challenges during this transition. Moderate consumption helps manage these symptoms more effectively.
• Ultra-processed foods deserve particular attention. Unlike simple processing like freezing vegetables, ultra-processed foods contain extracted substances and additives, as well as excessive amounts of sugar, fat and salt. Chips, soft drinks, candy and even some energy bars and yogurts fall into this category. Observational studies link ultra-processed foods with more intense hot flushes, obesity, hypertension, heart disease, stroke and cancer—compelling reasons to choose whole food ingredients instead.

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