8 Essential Nutrients for Menopause and Healthy Ageing

What should you eat during menopause to support your bones, muscles, heart, brain and metabolism?

As women move through perimenopause, menopause and post-menopause, nutritional priorities begin to change. Declining oestrogen, changes in body composition, loss of muscle and bone mass, and increasing cardiovascular and metabolic risk mean that what we eat during midlife becomes increasingly important.

The good news is that menopause nutrition doesn't need to be complicated.

Rather than searching for one menopause “superfood” or relying on a long list of supplements, start by making sure your diet provides the nutrients your body increasingly needs for healthy ageing.

Here are eight nutrients worth prioritising during menopause.

1. Protein – Protecting Muscle and Metabolism

Protein is one of the most important nutritional considerations for women over 40.

As we age, maintaining muscle becomes increasingly important. Muscle supports strength, mobility, metabolic health, glucose regulation and our ability to remain independent as we get older.

The menopause transition can also be accompanied by changes in body composition, with a tendency towards increased abdominal fat and reduced lean mass.

This makes simply eating less and less in an attempt to control weight potentially counterproductive.

Instead, focus on getting adequate protein throughout the day.

Good protein sources include:

• Eggs

• Greek yoghurt

• Cottage cheese

• Fish and seafood

• Chicken and turkey

• Lean meat

• Tofu and tempeh

• Lentils

• Chickpeas

• Beans

• Soy foods

Rather than having most of your protein at dinner, aim to distribute protein across breakfast, lunch and dinner.

For many women, breakfast is the meal that needs the most attention.

2. Calcium – Supporting Bone Health

Bone health becomes a major priority during and after menopause.

Oestrogen helps regulate bone remodelling, and declining oestrogen during menopause contributes to accelerated bone loss.

Calcium is a major structural component of bone and is therefore an essential part of a bone-supportive diet.

Australian recommendations increase for women after the age of 50, with women aged 51–70 recommended to consume 1,300 mg of calcium per day.

Calcium-rich foods include:

• Milk

• Greek yoghurt

• Cheese

• Calcium-fortified plant milks

• Sardines with edible bones

• Calcium-set tofu

• Tahini

• Some leafy green vegetables

Rather than assuming you need a calcium supplement, it is useful to assess how much calcium you are actually obtaining from food.

Bone health also depends on much more than calcium alone. Vitamin D, adequate protein, resistance exercise and weight-bearing activity are also important.

3. Vitamin D – More Than Just a Bone Nutrient

Vitamin D works closely with calcium and is important for normal bone and muscle function.

Unlike most vitamins, vitamin D can be produced in the skin following exposure to sunlight. However, age, skin pigmentation, sun exposure, lifestyle and other factors can influence vitamin D status.

Food sources include:

• Oily fish

• Eggs

• Some fortified foods

For women aged 51–70, the Australian adequate intake for vitamin D is 10 micrograms per day, increasing further after age 70.

If you are concerned about your vitamin D status, speak with your GP about whether testing is appropriate rather than automatically taking high-dose supplements.

4. Omega-3 Fatty Acids – Supporting Heart and Brain Health

Cardiovascular health becomes increasingly important as women move through menopause.

Omega-3 fatty acids, particularly EPA and DHA found in oily fish, form part of a heart-healthy dietary pattern.

Good sources include:

• Salmon

• Sardines

• Mackerel

• Trout

• Herring

Plant foods such as chia seeds, flaxseeds and walnuts provide alpha-linolenic acid (ALA), another omega-3 fatty acid.

Aim to include fish regularly as part of a varied Mediterranean-style eating pattern.

If you don't eat fish, discuss whether an omega-3 supplement may be appropriate for you.

5. Fibre – Supporting Your Gut, Cholesterol and Blood Glucose

Fibre deserves much more attention in menopause nutrition.

It supports bowel regularity and feeds beneficial microorganisms within the gut microbiome. Different fibres can also help with cholesterol management, satiety and blood glucose regulation.

Increasing fibre doesn't mean simply adding a fibre supplement.

Think about increasing the diversity of plant foods you eat across the week.

Good sources include:

• Vegetables

• Fruit

• Legumes

• Lentils

• Chickpeas

• Beans

• Oats

• Barley

• Whole grains

• Nuts

• Seeds

If your current fibre intake is low, increase it gradually and ensure you are drinking adequate fluid.

6. Magnesium – Supporting Muscles, Bones and Normal Energy Metabolism

Magnesium participates in hundreds of biochemical reactions in the body and contributes to normal muscle and nerve function, energy metabolism and bone health.

Foods naturally rich in magnesium include:

• Leafy green vegetables

• Almonds

• Cashews

• Pumpkin seeds

• Legumes

• Whole grains

• Avocado

• Dark chocolate

Rather than thinking about magnesium only as a supplement, look first at how many magnesium-rich whole foods appear in your diet.

7. B Vitamins – Supporting Energy and Normal Nervous System Function

B vitamins perform numerous functions throughout the body, including roles in energy metabolism, red blood cell formation and nervous system function.

Three worth paying attention to are folate, vitamin B6 and vitamin B12.

Folate

Food sources include:

• Leafy green vegetables

• Broccoli

• Asparagus

• Avocado

• Beans and lentils

• Fortified grains

Vitamin B6

Sources include:

• Poultry

• Fish

• Potatoes

• Bananas

• Chickpeas

• Whole grains

• Nuts and seeds

Vitamin B12

Vitamin B12 is naturally found predominantly in animal-derived foods, including:

• Fish

• Meat

• Poultry

• Eggs

• Milk

• Yoghurt

• Cheese

People following a vegan diet need a reliable source of supplemental or fortified vitamin B12.

8. Vitamin C – Supporting Collagen, Iron Absorption and Antioxidant Protection

Vitamin C sometimes gets overlooked when discussing menopause nutrition.

It is required for normal collagen formation and contributes to immune function and antioxidant protection.

Collagen forms part of the structure of skin, bones, cartilage, tendons, ligaments and blood vessels, making adequate vitamin C an important part of healthy ageing.

Vitamin C also improves the absorption of non-haem iron from plant foods.

Excellent sources include:

• Kiwi fruit

• Citrus fruit

• Strawberries

• Capsicum

• Broccoli

• Brussels sprouts

• Tomatoes

The easiest way to increase your intake is to eat a variety of colourful fruit and vegetables every day.

What About Iron During Menopause?

Iron is an interesting nutrient because your requirements can change substantially across the menopause transition.

Women who are still menstruating—particularly those experiencing heavy or prolonged bleeding during perimenopause—may be at increased risk of iron deficiency.

Once menstruation has stopped, iron requirements generally decrease because monthly blood loss has ceased.

Iron-rich foods include:

• Red meat

• Poultry

• Seafood

• Lentils

• Beans

• Tofu

• Nuts and seeds

• Leafy green vegetables

If you are experiencing persistent fatigue, breathlessness, weakness or other symptoms potentially associated with iron deficiency, speak with your GP about appropriate pathology rather than simply starting an iron supplement.

Don't Forget the Bigger Picture

While individual nutrients matter, menopause nutrition is not about ticking off a checklist of vitamins and minerals.

Your overall dietary pattern matters more.

A menopause-supportive way of eating should generally include:

• Plenty of vegetables

• A variety of colourful plant foods

• Adequate protein throughout the day

• Fruit

• Legumes

• Whole grains

• Nuts and seeds

• Extra virgin olive oil and other healthy fats

• Fish and seafood

• Calcium-rich foods

• Adequate fibre

• Minimally processed foods most of the time

This style of eating provides far more than individual vitamins and minerals. It provides fibre, polyphenols, healthy fats and thousands of naturally occurring plant compounds that work together.

Food First – Supplements When Needed

Supplements can be useful, but they shouldn't automatically replace a good diet.

Taking a multivitamin does not provide the protein, fibre, essential fatty acids and diverse plant compounds found in whole foods.

There are also situations where taking a supplement unnecessarily—or taking too much—may be inappropriate.

Supplements can interact with medications, and your requirements will depend on your dietary intake, health history, pathology and individual circumstances.

This is why supplementation should be personalised rather than based simply on age or menopause status.

Frequently Asked Questions

What are the most important nutrients during menopause?

There isn't one single most important menopause nutrient. Protein, calcium, vitamin D, omega-3 fats, fibre, magnesium and a range of vitamins and minerals all contribute to healthy ageing. Your individual priorities depend on your diet, health, body composition and nutritional status.

Do women need more calcium after menopause?

Calcium becomes particularly important for bone health as oestrogen declines. In Australia, the recommended dietary intake increases from 1,000 mg per day for women aged 31–50 to 1,300 mg per day for women aged 51–70.

How much protein should women eat during menopause?

Protein requirements should be individualised according to factors such as body weight, activity, health and goals. In clinical practice, it can also be helpful to consider not only total daily protein but how well protein is distributed across meals.

What foods should I eat every day during menopause?

Rather than focusing on one specific menopause food, build meals around vegetables, adequate protein, fibre-rich carbohydrates and healthy fats. Include fruit, legumes, nuts, seeds, whole grains, calcium-rich foods and oily fish regularly.

Should I take supplements during menopause?

Not every woman needs supplements simply because she has reached menopause. Supplements are best used to address an identified nutritional need or where adequate intake cannot be achieved through food. Your medications, medical history and existing supplements should also be considered.

What is the best diet for healthy ageing after menopause?

There is no single perfect menopause diet. A Mediterranean-style pattern rich in vegetables, fruit, legumes, whole grains, nuts, seeds, fish, extra virgin olive oil and adequate protein provides a strong foundation for cardiovascular, metabolic and overall health.

Can nutrition help with menopause weight gain?

Nutrition can play an important role in managing body composition during menopause. Rather than relying on severe calorie restriction, focus on adequate protein, fibre, nutrient-dense foods, appropriate portions and preserving muscle through resistance exercise.

Supporting Your Nutrition Through Menopause

Menopause doesn't mean you need a completely different diet.

But it is an excellent time to reassess whether your current diet is providing enough protein, calcium, fibre, omega-3 fats, vitamin D and other important nutrients to support the decades ahead.

The goal isn't simply to manage today's menopause symptoms.

It is to protect your muscles, bones, heart, brain and metabolic health so you can remain strong, active and healthy as you age.

At LEPT Nutrition, we work with women throughout perimenopause, menopause and post-menopause to develop personalised nutrition strategies for menopause symptoms, weight management, metabolic health, gut health and healthy ageing.

Consultations are available at Wellness Zone in Warwick, Perth, Western Australia.