As women transition into menopause, it can often be a challenging time to navigate. Hormonal changes bring about a variety of physical and emotional shifts that place women at risk of osteoporosis and sarcopenia (loss of muscle mass). Nutrition plays a critical role during this time, not only in managing symptoms but also in supporting overall health. Here are three key nutrients every woman should focus on during pre-menopause and menopause: 

Calcium:  

Estrogen levels decline during menopause, increasing the risk of osteoporosis. Calcium is essential for maintaining strong bones and preventing fractures. 

How Much? Aim for 1,000–1,200 mg per day.  This can be achieved through dairy products and other food groups.

Vitamin D:

Vitamin D works hand-in-hand with calcium to support bone health and also boosts immune function. During menopause, its role becomes even more critical as it helps combat bone density loss. 

How Much? Adequate Vitamin D levels vary for each individual, however practicing sun safe habits through sunlight exposure, and including foods such as fatty fish assist with achieving an adequate amount.

Protein:

The hormonal changes of menopause increase the body’s appetite for protein, indicating that women in this phase are susceptible to tissue protein breakdown. Therefore, protein is a core nutrient of focus to preserve muscle mass and support the biological changes of menopause.

How Much? Aim for 1-2-1.4 g/kg/bodyweight/day. This can be achieved through lean cuts of poultry, red meat, eggs, fish, low fat dairy, and legumes.

Looking for more personalised advice? Reach out to a dietitian today!