Why food matters more in perimenopause & menopause

(And why getting enough nutrients can suddenly feel harder)

If you’ve noticed that your body feels a bit more demanding than it used to, you’re not imagining it.

Perimenopause or menopause isn’t about things “going wrong”. They’re about your body changing how it works and that means it needs a little more nutritional support than it once did.

Let’s talk about why food suddenly matters more and why so many women end up low in key nutrients without realising it.

First, what’s actually changing?

During perimenopause and menopause, oestrogen levels fluctuate and gradually decline. Oestrogen plays a role in more than we’re often told, including how we:

• Maintain bone density

• Build and keep muscle

• Absorb and use calcium and vitamin D

• Regulate iron and energy

As levels change, the body can become less efficient at holding onto certain nutrients, which means intake matters more than it used to.

Muscle, bones & metabolism need more support now

From our 40s onwards, we naturally start to lose muscle unless we actively support it.

Muscle isn’t just about looking toned, it:

• Supports metabolism

• Protects bones

• Helps regulate blood sugar

• Improves strength, balance and confidence

That’s why protein, calcium, magnesium, iron and B-vitamins become increasingly important at this stage of life, especially alongside strength training.

Digestion & absorption can change too

Many women notice more bloating, gut sensitivity or slower digestion during this phase.

As we age, stomach acid can reduce slightly, which can affect how well we absorb nutrients like:

• Iron

• Calcium

• Vitamin B12
  
  

So even if you’re eating “pretty well”, your body may not be absorbing nutrients as efficiently as before. This is another reason variety and consistency matter more than restriction.

Stress, sleep & busy lives increase demand

Broken sleep, long workdays, high stress, lots of training (or none at all!) all increase the body’s demand for nutrients like:

• Magnesium

• B-vitamins

• Vitamin C

• Protein
  
  

At the same time, appetite, energy and time to cook often decrease, which makes under-fueling very easy to do without meaning to.

Why deficiencies are so common (even in “healthy” women)

Most women don’t become low in nutrients because they’re careless. It usually happens because:

• Portions gradually get smaller

• Protein intake is inconsistent

• Carbohydrates are restricted

• Diets become repetitive

• Certain food groups are avoided

• Life gets busy
  
  Over time, intake doesn’t quite meet increased needs.

  This is common and very fixable.

Food-first: what your body actually needs

Protein (every meal if possible)

Supports muscle, bones, recovery, metabolism and satiety.

Good sources:

• Eggs

• Greek yoghurt, cottage cheese

• Chicken, turkey, lean beef

• Fish (salmon, tuna, sardines)

• Tofu, tempeh
  Lentils, chickpeas, beans
  
   Aim to include some protein at each meal.

Carbohydrates (yes, you still need them)

Carbs fuel your brain, workouts, mood and daily energy.

Great choices:

• Oats

• Potatoes, sweet potatoes

• Rice, pasta

• Wholegrain bread

• Fruit

• Beans and lentils

• Grains

Fibre (most women need more)

Supports gut health, blood sugar stability, fullness and digestion.

Found in:

• Vegetables

• Fruit

• Wholegrains

• Beans, lentils

• Seeds (chia, flax, pumpkin)
  

Don’t forget healthy fats 🥑

Healthy fats are often overlooked, but they’re essential — especially in perimenopause and menopause.

They help with:

• Brain health and focus

• Joint comfort and inflammation support

• Nutrient absorption (especially vitamins A, D, E and K)

• Feeling satisfied after meals

When fat intake is too low, energy dips, cravings increase, and meals don’t keep us full for long.

Food-first sources of healthy fats include:

• Olive oil

• Avocados

• Nuts and seeds

• Oily fish (salmon, sardines, mackerel)

• Eggs
  
  

You don’t need huge amounts — just regular inclusion.

Key vitamins & minerals — from food

Calcium (bones & muscles):

• Milk or fortified plant milk

• Yoghurt

• Cheese

• Sardines (with bones)

• Calcium-set tofu
  
  

Magnesium (muscles, sleep, energy):

• Nuts and seeds

• Oats

• Leafy greens

• Beans and lentils

• Dark Chocolate
  
  

  Iron (energy & concentration):

• Red meat (small portions)

• Lentils, chickpeas

• Spinach

• Pumpkin seeds
  

  Pair plant iron with vitamin C (peppers, berries, citrus).

  B-vitamins (energy & nervous system):

• Eggs

• Wholegrains

• Dairy

• Meat and fish
  Legumes

• What about supplements?

  In the UK, the British Menopause Society recommends vitamin D3 for menopausal women due to limited sunlight.

  Beyond that, supplements should be individual, not automatic.

  If you’re considering supplementing with vitamins or minerals, it’s best to speak to a registered dietitian, GP or medical professional, especially if you have symptoms, health conditions or take medication.

More isn’t always better.

Most of the time, real food eaten regularly does far more for long-term health than a cupboard full of supplements.