Menopause Nutrients
Menopause Nutrients
Declining oestrogen affects multiple body systems simultaneously, increasing nutritional requirements in specific areas. The right nutrients can meaningfully support bone health, cardiovascular function, mood, sleep, skin, and cognitive health during and after menopause.
Magnesium
Magnesium is arguably the most important supplement for menopause. It supports sleep quality, reduces anxiety, regulates the nervous system, and supports bone density — all areas significantly affected by oestrogen decline.
Recommended: 300–400mg daily as magnesium glycinate (best tolerated and most bioavailable). Take in the evening for sleep support.
Vitamin D3 + K2
Oestrogen decline accelerates bone loss. Vitamin D3 supports calcium absorption; K2 (MK-7 form) directs calcium into bones rather than arteries. This combination is particularly important for postmenopausal bone health and cardiovascular protection.
Recommended: 1,000–2,000 IU vitamin D3 + 90–200mcg K2 daily. Test vitamin D levels and adjust accordingly.
Omega-3 (EPA + DHA)
Omega-3 fatty acids reduce inflammation, support cardiovascular health (risk increases significantly after menopause), and have evidence for improving mood and cognitive function. EPA is particularly important for mood; DHA for brain structure.
Recommended: 1,000–2,000mg combined EPA+DHA daily. Choose a high-quality, third-party tested fish oil or algae-based supplement.
Marine Collagen
Oestrogen decline reduces collagen production by up to 30% in the first 5 years of menopause. Marine collagen peptides (type I) support skin elasticity, joint health, and bone density. Vitamin C is required for collagen synthesis — take together.
Recommended: 5–10g marine collagen peptides daily with vitamin C.
Phytoestrogens
Plant-based compounds that weakly mimic oestrogen. Found in soy isoflavones, red clover, and flaxseed. Some evidence supports their role in reducing hot flush frequency and severity, particularly in women who cannot or choose not to use HRT.
Recommended: Soy isoflavones 40–80mg daily or red clover extract. Effects may take 8–12 weeks to become apparent.
B Vitamins (B6, B12, Folate)
B vitamins support energy metabolism, mood regulation, and cardiovascular health. B6 supports serotonin production (important for mood during menopause). B12 supports neurological function and energy. Folate (as methylfolate) supports cardiovascular health by reducing homocysteine.
Recommended: A B-complex supplement or individual supplementation based on blood test results.
Calcium
Calcium requirements increase after menopause due to accelerated bone loss. Aim for 1,000–1,200mg daily from food and supplements combined. Calcium carbonate is best taken with food; calcium citrate can be taken any time.
Food sources: Dairy, fortified plant milks, leafy greens (kale, broccoli), almonds, sardines with bones.
CoQ10
Supports mitochondrial energy production, which declines with age. May help with fatigue and supports cardiovascular health. Particularly relevant for women on statins (which deplete CoQ10).
Recommended: 100–300mg daily as ubiquinol (better absorbed than ubiquinone).
Iron
Perimenopause often brings heavier periods, increasing the risk of iron deficiency. Test ferritin if experiencing fatigue, brain fog, or breathlessness. Iron requirements decrease after menopause once periods have stopped.
Frequently asked questions
Can supplements replace HRT?
No — HRT is the most effective treatment for menopause symptoms and has benefits for bone and cardiovascular health that supplements cannot replicate. However, supplements can meaningfully support symptom management and long-term health, either alongside HRT or for women who cannot or choose not to use it.
How long before I notice a difference from supplements?
Most supplements require 4–12 weeks of consistent use before effects become apparent. Magnesium for sleep may work within days; phytoestrogens for hot flushes may take 8–12 weeks.