Supporting Women Through Menopause: The Best Foods, Supplements and Vitamins for Balance and Wellbeing

Menopause is a natural part of life, yet it can be a time of real physical and emotional change. 

As hormone levels shift, many women experience hot flushes, night sweats, weight changes, fatigue, and low mood. 

While every woman’s experience is different, the good news is that the foods you eat, and the nutrients you choose, can play a huge role in easing symptoms and supporting your wellbeing.

Here’s how good nutrition and carefully chosen supplements can help you through this important stage of life.

Foods That Help Support You Through Menopause

1. Phytoestrogen-rich foods

Plant oestrogens, or phytoestrogens, are compounds found in certain foods that mimic the effects of natural oestrogen in the body — gently helping to restore hormonal balance.

Soy products such as tofu, miso and edamame

Flaxseeds and sesame seeds

Chickpeas, lentils and other pulses

Tip: Try adding toasted sesame seeds to stir-fries or sprinkle ground flaxseed into breakfast porridge for an easy daily boost.

2. Omega-3 fatty acids

Omega-3s are known for supporting heart and brain health — both of which can be affected during menopause — and they can also help reduce inflammation.

Oily fish like salmon, sardines and mackerel

Plant-based options such as walnuts, chia seeds and flaxseeds

Food idea: A smoked mackerel and beetroot salad or a chia pudding with almond milk and berries makes a delicious omega-3-rich meal.

3. Calcium and magnesium-rich foods

As oestrogen levels decline, bone density can drop. Foods high in calcium and magnesium help protect bones and support muscle and nerve function.

Yoghurt, milk and cheese

Leafy greens such as kale, spinach and broccoli

Almonds and fortified plant milks

Food idea: A handful of almonds or a bowl of Greek yoghurt with fruit makes a great menopause-friendly snack.

4. Vitamin D-rich foods

Vitamin D helps your body absorb calcium, keeping your bones strong.

Oily fish, egg yolks, and fortified cereals

A few minutes of daily sunlight also helps boost natural vitamin D levels — though the UK’s darker months often mean supplementation is needed.

5. Whole, hydrating foods

Hot flushes and bloating can be made worse by dehydration.

Fresh fruits such as watermelon, cucumber and oranges

Whole grains to stabilise blood sugar and energy levels

Try: Replacing refined carbs with oats, brown rice and wholegrain bread for longer-lasting energy.

Supplements and Vitamins That Can Help

Diet comes first, but sometimes it’s hard to get everything you need through food alone. Here are the key supplements that may support you through menopause (always check with your GP first).

1. Vitamin D

Supports bone and immune health. In the UK, the NHS recommends a 10 microgram (400 IU) supplement daily, particularly in autumn and winter.

2. Calcium

If your diet is low in dairy or fortified alternatives, consider a calcium supplement (often combined with vitamin D for better absorption).

3. Magnesium

Helps with relaxation, sleep and mood balance. Magnesium glycinate or citrate forms are well absorbed and gentle on the stomach.

4. B-complex vitamins

Support energy production, mood and hormone balance. Vitamin B6 in particular can help with mood swings and irritability.

5. Omega-3 (fish oil or algae oil)

A good choice if you don’t eat oily fish regularly.

6. Herbal supplements (check with a GP before use)

Black cohosh – may ease hot flushes

Red clover – provides natural phytoestrogens

Sage – may reduce night sweats

Evening primrose oil – supports skin and hormonal balance

Lifestyle Habits That Make a Difference

Stay hydrated – aim for 1.5–2 litres of water daily.

Exercise regularly – walking, yoga and Pilates are especially helpful.

Reduce caffeine and alcohol – both can trigger hot flushes and disturb sleep.

Eat balanced meals – avoid skipping meals to keep blood sugar and mood steady.

Prioritise sleep – rest is vital for hormone balance and recovery.

Useful Resources

For more menopause support and information, visit:

NHS Menopause Overview: www.nhs.uk/conditions/menopause

The British Menopause Society: thebms.org.uk

Women’s Health Concern (the patient arm of the BMS): www.womens-health-concern.org

NHS Vitamin D Guidance: www.nhs.uk/vitamins/vitamin-d

In Summary

Menopause isn’t just a hormonal transition, it’s a new life stage where nourishment becomes more important than ever. By focusing on whole, nutrient-dense foods, supporting your diet with essential vitamins and minerals, and making small, positive lifestyle adjustments, you can navigate this change with confidence and vitality.

Food really can be a powerful ally — supporting your body naturally.

Women’s Health: Best Natural Supplements for Hormones and Menopause

Natural remedies for PMS, perimenopause and hormone balance.

Introduction:

Hormones influence everything from mood to metabolism. These supplements offer natural support.

1. Maca Root – Balances hormones and boosts libido.

2. Red Clover – Mimics oestrogen and eases hot flushes.

3. Calcium & Vitamin D – Protect bones in post-menopausal years.

4. Vitamin B6 – Supports mood and hormone regulation.

5. Evening Primrose Oil – May help with PMS and breast tenderness.

Note: Always speak with your GP before starting hormone-related supplements.

Digestive problems at the menopause

Tummy pain? Running to the loo? Feeling bloated? Many women develop an irritable bowel when they reach their 40s and beyond. 

But how do you know if this is the reason for your change in digestive symptoms, or whether there could be another underlying cause?

In the Winter 2023-24 issue of The Menopause Exchange newsletter, Dr Jeni Worden, Dorset GP, writes about digestive issues at the menopause and how your hormone fluctuations can affect your symptoms. She specifically talks about irritable bowel syndrome, gallstones and inflammatory bowel disease.

“For many women, their digestive symptoms come and go throughout their menstrual cycle,” says Norma Goldman. “When they reach the perimenopause and their periods become more irregular, it can be more difficult to know what’s affecting their digestive symptoms. HRT is known to make gallstones worse, but its impact on irritable bowel disease and inflammatory bowel disease is less clear. It’s important to discuss any changes in bowel habits with your GP.”

Other articles in the Winter 2023-24 issue of The Menopause Exchange quarterly newsletter include Menopause in the workplace, Progestogens in HRT and Osteoporosis after the menopause, as well as news, Ask the Experts Q&As and information about Norma Goldman’s webinars, talks and workshops.

The Menopause Exchange, which was established in 1999, is unbiased and independent and isn’t sponsored by any companies or organisations. Our free quarterly newsletter contains articles written by top UK medical experts, including menopause consultants, GPs, specialist menopause nurses, pharmacists, dietitians and complementary practitioners. We also include news, book reviews and our ‘Ask the experts’ page. Each issue of The Menopause Exchange’s free quarterly newsletter is emailed to over 13,000 people, including women, men, healthcare professionals, complementary therapists, workplace managers and journalists.

Menopause webinars: readers may be interested in organising a webinar for their family and friends or workplace. For over 24 years, Norma Goldman has been presenting menopause talks and workshops. Her in-depth knowledge has helped thousands of women enjoy a more comfortable menopause. She’s now hosting her own regular webinars via Zoom. 

Norma’s ‘Understanding the menopause’ webinar is suitable for women at or approaching the menopause, women who have had a premature menopause (before age 40) or a hysterectomy, or anyone with an interest in women’s midlife health. Post-menopausal women can attend presentations too. If women join the webinar, they’ll be able to ask questions, receive a factsheet and hear about other women’s experiences. To attend a webinar, arrange one for a group of friends or to find out more information, women should e-mail norma@menopause-exchange.co.uk or call 020 8420 7245.

To join The Menopause Exchange, anyone can sign up for free on their website, http://www.menopause-exchange.co.uk. You can also find them on Facebook and Twitter (@MenopauseExch).

(Image courtesy of Silvia from Pixabay)

Peachie - new business launches tasty toppings to take on the menopause

A new business specialising in tailored nutrition for the menopause has launched its first product, a breakfast topping, to coincide with October’s World Menopause Month.

Launched by a group of four female founders who have backgrounds in the food industry, Peachie has worked with a chef and a nutritionist to develop the breakfast topper, which combines hand-baked nuts and seeds with 14 specially selected vitamins and minerals tailored to support women during their menopause.

The combination of wholefoods with the bespoke supplement blend delivers 100% of the recommended daily intake of vitamin D for women and a third of other key nutrients such as magnesium, biotin and vitamins B12 and C. 

The blend of nuts and seeds contributes five of the now recommended 30 plants and seeds per week and, in one daily serving, contains as much fibre as a banana and the same amount of protein as an egg white.

The vitamins and minerals selected contribute to the maintenance of normal bones, the reduction of tiredness and fatigue, normal cognitive function and, whilst served with the recommended kefir or live yoghurt, can help to promote a healthy gut microbiome.

Becky Horrocks-Taylor, co-founder of Peachie explained: “For too long, menopause has been seen as a taboo subject. It’s time for this to change and for our needs to be met in a more positive way. At Peachie HQ we’ve combined our love of good food with the nutritional know-how of experts to make a product which is both delicious and can help to deliver essential nutrition tailored to the menopause.

“We’re excited to share our first product during World Menopause Month as the first step in our mission to create foods that are an enjoyable and easy way to look after our evolving day to day health needs,” she said.

Peachie’s menopause products are available online at feelingpeachie.co.uk at £11 GBP per pack (10 servings). As a launch offer, Peachie is offering up to 20% off a month’s supply (£24 GBP). The team plans to start rolling out to more retailers and through hotels and spas in the new year.

(Image courtesy of Silvia from Pixabay)