How to Support Menopause and Peri Menopause transition through Nutrition


How a healthy diet can support perimenopause and menopause stages

May is the Female Health Awareness Month and here at N8 Health we will be sharing various topics that can support women’s health.

Perimenopause and Menopause are natural stages in a woman’s life associated with hormonal changes that can lead to various symptoms. While these changes are inevitable, balanced nutrition is essential during these phases to support hormonal balance, bone health, mood stability, energy levels, and overall well-being.

By prioritising nutrient-dense foods and maintaining a healthy diet, women can navigate this life stage more comfortably and enjoy better health outcomes in the long run.

Nutrition for Perimenopause and Menopause:

Calcium and Vitamin D for Bone Health

During perimenopause and menopause, hormonal fluctuations, particularly a decline in oestrogen levels, can lead to various symptoms such as decreased bone density, hot flashes and mood swings.

Oestrogen plays a vital role in maintaining bone density. As oestrogen levels decrease during menopause, women are at an increased risk of osteoporosis and fractures. Adequate intake of calcium and vitamin D from sources like dairy products (milk, cheese, yoghurt), leafy greens (kale, spinach, collard greens), fortified plant-based milk (soy, almond), tofu, almonds, and sardines may support this transition.

Omega-3 Fatty Acids:

Omega-3 fatty acids have anti-inflammatory properties and may help reduce symptoms like joint pain and mood swings. Sources include fatty fish (salmon, mackerel), flaxseeds, chia seeds, and walnuts.

Fruits and Vegetables:

A diet rich in fruits and vegetables provides essential vitamins, minerals, and antioxidants that support overall health. You should aim for a variety of colourful produce to ensure you’re getting a wide range of nutrients. Sources include citrus fruits, bananas, and apples (apples are high in fibre. Fiber has been shown to lower cholesterol and blood glucose, which means those who eat a fiber high diet are less likely to feel hunger pangs, and so less likely to experience menopausal weight gain.)

Natural Supplements for Perimenopause and Menopause:

Black Cohosh:

Black cohosh is a popular herbal remedy for menopausal symptoms, particularly hot flashes and mood swings. It may work by mimicking the effects of oestrogen in the body.

Evening Primrose Oil:

Evening primrose oil contains gamma-linolenic acid (GLA), which may help alleviate symptoms like breast tenderness and mood swings. It may also support skin health.


Helps regulate muscle and nerve function, blood sugar levels, and blood pressure. It may also help alleviate symptoms like mood swings, anxiety, and insomnia.

Vitamin B Complex:

Supports energy production, mood regulation, and cognitive function. B vitamins may help alleviate symptoms like fatigue, mood swings, and brain fog.


By paying attention to your nutrition and supplementation you can manage perimenopause and menopause symptoms naturally. By incorporating nutrient-rich foods and natural supplements into your diet, you can support your body through this transition and maintain overall health and well-being.

As always, it’s important to consult with a healthcare provider before starting any new supplement regimen, especially if you have underlying health conditions or are taking medications. They can provide personalized recommendations based on your individual needs and health status.

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