NUTRITION DURING MENOPAUSE: HOW TO GIVE YOUR BODY THE RIGHT SUPPORT

Menopause brings many changes. Hormonal fluctuations, such as a decline in oestrogen and progesterone, can affect your energy, mood, hair, skin, and sleep. Nutrition can help you get through this phase more comfortably. Below are essential nutrients that provide support.

ENERGY & FATIGUE

Vitamin B12
Vitamin B12 not only helps reduce fatigue but also supports memory and concentration. It’s found in animal products such as meat, fish, dairy, and eggs.

Iron
Iron is essential for maintaining your energy levels. It plays an important role in various bodily functions, including supporting memory and keeping the mind clear. It activates your natural energy, supports the immune system, and can help reduce low energy. Good sources of iron include meat, spinach, tofu, legumes, and pumpkin seeds.

Magnesium
Fatigue is a common symptom during menopause. Magnesium helps reduce tiredness and supports muscle function. It’s found in nuts, seeds, whole grains, and even dark chocolate.

SKIN, HAIR & HORMONES

Biotin
During menopause, the quality of your hair and skin can change and feel different from what you’re used to. Biotin helps keep skin healthy, strengthens hair, and supports normal hair growth. You can find biotin in eggs, nuts, seeds, fish, avocado, and whole grains.

Selenium & Zinc
Selenium helps maintain healthy hair and strong nails, while zinc contributes to healthy skin, immune function, and normal hormonal balance. Selenium is found in foods such as Brazil nuts, while zinc is present in meat, nuts, seeds, legumes, and whole grains.

Flaxseed
Flaxseed contains phytoestrogens, plant compounds that mimic oestrogen and can help with hormonal fluctuations, a common issue during menopause. Add flaxseed to your yoghurt, smoothies, or porridge for extra support.

MOOD & STRESS

Vitamin B
B vitamins support concentration and mood, which is important during menopause. Hormonal fluctuations can cause mood swings. You’ll find B vitamins in eggs, whole grains, bananas, and legumes.

Maca
Maca, a herb that supports hormonal balance, can help with fatigue and other menopausal symptoms.* Available as a powder or supplement, it can be added to smoothies or breakfast cereals.

Rhodiola & Saffron
Rhodiola contributes to normal resistance against temporary stress and tension, while saffron supports mental balance and lemon balm helps relax body and mind,* all of which can aid in maintaining energy and well-being.

*Health claim awaiting European approval.

BONES & MUSCLES

Calcium & Vitamin D3
Declining oestrogen levels can lead to bone density loss. Calcium helps limit this and reduces the risk of osteoporosis. A daily intake of 1200 mg from food sources is recommended. Good sources include dairy, leafy green vegetables, and almonds. Vitamin D aids calcium absorption and is found in oily fish, eggs, and sunlight.

HEART & BRAIN

Omega-3
Omega-3 fatty acids (EPA and DHA) are important for supporting heart health and brain function, especially when hormonal fluctuations affect your memory. These fatty acids are found in oily fish (such as salmon and mackerel), walnuts, and flaxseed.

SLEEP QUALITY

Valerian & Passionflower
Many women experience sleep problems due to night sweats or hormonal changes. Valerian and passionflower contribute to relaxation and a good night’s sleep. Valerian can help promote sleep readiness and is available as tea or supplement.*

With the right nutrition, you can give your body optimal support during this phase. Small changes in your diet can make a big difference!