The most important nutrients to get during menopause

The multi-year process of menopause can bring a range of physical and emotional changes, and updating what you eat during this time can help support your body as it goes on this wild ride, even potentially protecting you from risks of serious conditions. Prioritizing certain nutrients — including protein, calcium, vitamin D, and B vitamins — can help you feel better now and set yourself up for many healthy years to come.

One reason to change your eating habits during menopause is because this time is linked to weight gain, and specifically to storing more fat in the belly area.

Another is because low levels of estrogen that occur during this time can raise your risk for serious conditions including heart disease, diabetes, and osteoporosis, among others.

Learn more about hormonal weight gain

Overall, it’s no surprise that a healthy diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fat sources can help provide your body with the nutrients you need and keep you healthy. That’s important for all of your life — but with all of these changes going on in your body during menopause and the new challenges it can present, certain nutrients become even more important. Here’s what to prioritize through what you eat (ideally) or supplements if it’s not possible to get enough through your daily diet:

Fiber can help regulate hormone levels and alleviate some of the symptoms brought on during menopause. Specifically, it can help with digestive health, blood sugar regulation, weight management (since it helps you feel fuller for longer), and reducing your risk of chronic conditions, like cardiovascular disease and type 2 diabetes. Foods that are high in fiber include fruits, vegetables, whole grains, nuts, and seeds.

Learn more about the benefits of fiber

Often with menopause, women lose muscle mass, and getting enough protein can help you maintain your muscle mass (or at least reduce how much muscle you lose). And the more lean mass you have, the higher your metabolism is, which can also help minimize weight gain. Women who don’t ramp up their protein intake during menopause are likelier to gain weight than those who do. Protein may also support bone health, which can take a hit during menopause (estrogen regulates bone metabolism, so the decrease in the hormone reduces bone density, making you more at risk for osteoporosis and fractures). Good sources of protein include lean meats, poultry, fish, dairy products, beans, and legumes.

Learn more about easy, high-protein foods

You may know that bone density tends to decrease during menopause, increasing the risk of osteoporosis. Calcium is the main mineral found in your bones, so eating more of it during this transition can help keep your bone mineral density high. Sources of calcium include dairy products like yogurt, cheese, and milk. Non-dairy sources include kale, broccoli, fortified cereals, and canned sardines.

Learn more about why calcium matters and how much you need

Calcium doesn’t work alone — it also needs vitamin D to help it get absorbed. Your body can make vitamin D from exposure to sunlight, but most people still need to supplement, especially during the winter when there’s less daylight. You can also find vitamin D in foods, including fatty fish (salmon, tuna, or trout), beef liver, mushrooms, eggs, cheese, and milk.

These can help minimize the impact menopause has on your cognitive abilities (things like memory and brain fog). B vitamins also can help reduce your risk of stroke and osteoporosis. Find them in meat, dairy, beans, and leafy green vegetables.