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.
