Menopausal women urged to focus on 4 nutrients in diet

Menopause is a natural stage of life for women where periods change and eventually stop due to lower hormone levels.

It usually affects women between 45 and 55, but it can happen earlier.

According to the NHS, some symptoms of this include weight gain in the stomach and upper body, loss of bone density, muscle aches, joint pains and skin changes.

Melissa Cohen, a nutritionist at Vitabiotics and supplement brand Menopace, has shared that it’s important that women going through menopause focus on specific nutrients in their diet.

This can help support overall well-being as part of a balanced lifestyle.

What nutrients should menopausal women focus on in their diets?

Melissa shared that calcium, vitamin D, protein and fibre are nutrients that can play an important role in a balanced diet during and after menopause.

The focus should be on obtaining these through everyday foods, rather than looking for quick fixes.

She explained: “Bone health is particularly important for women during and after the menopause, as bone mass significantly declines.

“Women should consider prioritising nutrients such as Magnesium, zinc and vitamin D as these nutrients all contribute to the maintenance of normal bones. 

 “Calcium and vitamin D are particularly important during and after menopause, as both contribute to the maintenance of normal bones.

“Good sources include dairy foods, fortified alternatives, tofu, leafy greens and oily fish.

 “Including protein-rich foods such as fish, eggs, dairy, beans, lentils or tofu at each meal can help women meet their daily protein requirements.

“Protein contributes to the maintenance of muscle mass.”

This advice was backed up by Holly Fivian, founder of wellness brand Holsm.

She shared: “Women in midlife need enough protein alongside regular strength training to help protect muscle mass, bone density, metabolism, posture and confidence.

“Fibre is especially important too, [as] it supports gut health, helps keep blood sugar steadier, and plays a role in healthy hormone clearance.”

Dr Louise Newson, GP and leading hormone expert, highlighted the importance of getting enough vitamin D and calcium in particular.

She said: “Calcium and vitamin D are particularly important for bone strength.

“Foods naturally rich in vitamin D include oily fish, such as herring, salmon, sardines and mackerel, as well as egg yolks.

“For calcium, try dairy products such as milk, yoghurt, kefir and cheese, green leafy vegetables, soft fish bones found in tinned fish, dried fruit, pulses and tofu.”

Kathleen Cornmell, a registered nutritionist, also echoed this advice.

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She explained: “Rather than focusing on restrictive diets, I encourage women to prioritise protein, fibre and healthy fats at every meal.

“Protein becomes particularly important during menopause as it helps preserve muscle mass, supports metabolism and can help women feel fuller for longer.

“Colourful vegetables, fruit, herbs and spices also provide important nutrients and fibre to support gut health and overall wellbeing.”

Will you be following this advice going forward for your diet? Let us know in the comments.