Navigating Nutritional Needs During Menopause: A Dietitian's Guide

Medically reviewed and written by Rebecca Neveu, Registered Dietitian. September 4, 2025.

Why Nutrition Matters During Menopause

Menopause is a transformative period in a woman’s life. Shifts in hormones, especially the decline of estrogen, can affect metabolism, mood, weight, and long-term health. Lower estrogen levels are linked to changes in fat storage, insulin resistance, and loss of muscle mass, which may make it feel harder to maintain energy and balance.

The good news is that nutrition and lifestyle choices play a powerful role in helping you feel strong, supported, and in control during this transition.

PS: Did you know we have a menopause focused cooking class?🌿

Hot flashes, stubborn weight, or sleepless nights making life unpredictable? 

Nutrition can make a difference. Join our Menopause Cooking Class, a live, dietitian-led session designed to help you cook meals that ease symptoms, support hormones, and boost long-term health.

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Prioritize Protein for Muscle and Metabolism

Protein is essential for preserving muscle and supporting metabolism as estrogen levels decline.

Actionable Tips

• Include protein at every meal, such as eggs, Greek yogurt, tofu, or legumes.

• Aim for 20–25 grams per meal (about 1.2 grams per kg of body weight).

• Spread protein intake throughout the day for steady energy and optimal muscle repair.

Support Bone Health with Calcium, Vitamin D, and Strength Training

Declining estrogen can lead to bone loss, increasing the risk of osteoporosis. Nutrition and exercise work hand in hand to protect bone strength.

Actionable Tips

• Aim for 1,200 mg of calcium per day from foods like dairy, leafy greens, or fortified plant-based milks.

• Ensure adequate vitamin D (about 1,000 IU per day, depending on your needs).

• Add weight-bearing exercise, such as walking, yoga, or lifting weights, to build bone resilience.

Focus on Fibre and Gut Health

Estrogen also influences the gut microbiome. A healthy gut supports digestion, reduces inflammation, and helps regulate hunger hormones that may fluctuate during menopause.

Actionable Tips

• Aim for 25–35 grams of fibre daily from whole grains, fruits, vegetables, and legumes.

• Consider flaxseed (2–3 tsp daily) or bran buds (3–5 tbsp per day) for an extra boost.

• Pair fibre with omega-3s and resistance training to lower inflammation and support heart health.

Balance Your Meals and Timing

Meal timing becomes more important during menopause. Skipping meals or undereating can worsen fatigue, bone loss, and mood swings.

Actionable Tips

• Follow the Rule of 3: eat 3 balanced meals, spaced 3–4 hours apart, each including protein, healthy fats, and fiber-rich carbohydrates.

• Avoid highly restrictive diets that accelerate muscle and bone loss.

Limit Alcohol for Gut and Hormone Health

Alcohol can disrupt the gut microbiome, increase inflammation, and interfere with nutrient absorption.

Actionable Tips

• Keep alcohol to fewer than two days per week.

• Explore alternatives such as herbal teas, sparkling water, or mocktails.

Exercise to Support Body and Mind

Movement is one of the most powerful tools for menopause, benefiting both physical and emotional health.

Actionable Tips

• Aim for at least 300 minutes of activity each week, mixing cardio (walking, cycling) with resistance training (weights, bands, or bodyweight exercises).

• Exercise helps reduce abdominal fat, preserve bone and muscle, and lift mood.

Creatine for Inflammation and Muscle Support

Creatine is not just for athletes. Research shows it can reduce inflammation and support muscle health during menopause.

Actionable Tips

• Consider 5 grams of creatine daily, especially if you do not eat much animal protein.

• Vegetarian and vegan individuals may benefit most from supplementation.

Managing Common Menopausal Symptoms Through Nutrition

• Hot flashes: Weight management, reduced sugar intake, and higher calcium and fiber can help lessen frequency.

• Brain fog: Check for deficiencies in iron, B12, or magnesium, and focus on improving sleep quality.

• Natural health products: Flax seeds and red clover and other supplements can offer benefits.

How a Dietitian Can Help You Personalize Your Plan

Every woman’s experience with menopause is different. A registered dietitian can:

• Assess your current nutrition and lifestyle habits

• Build a personalized eating plan to manage symptoms

• Guide you on supplements and safe natural health products

• Support sustainable strategies for weight, bone health, and energy

Take the Next Step Toward Feeling Your Best

Menopause is a time of change, but with the right strategies, it can also be a time of strength and renewal. At In Good Nutrition, our team of registered dietitians are here to help you thrive with personalized, compassionate support.

Book a consultation today and take the first step toward feeling strong, balanced, and confident in your body.

Book an appointment! ⇨

FAQs About Nutrition and Menopause

Do I need supplements during menopause?

It depends on your diet and health history. Calcium, vitamin D, and sometimes creatine or omega-3s may be helpful, but it’s best to consult a dietitian before starting.

Can nutrition really help with hot flashes?

Yes. Research shows weight management, reduced sugar, and increased fiber can reduce hot flashes for many women.

What is the best diet for menopause?

There is no one-size-fits-all plan. Balanced meals with protein, healthy fats, and fiber, paired with resistance training, are a strong foundation.

How much exercise is enough during menopause?

At least 300 minutes of movement per week, including strength training, is recommended to protect bone and muscle.