Healthy menopause? Healthy eating!
5 Food Groups That Support Your Health During Menopause
Menopause can present differently in different women. For some, it’s a quiet transition; for others, it feels like an exhausting and unpleasant roller coaster. And there are many shades of gray in between.
The most common symptoms of menopause are:
- Hot flashes and night sweats
- Changes in sleep pattern
- Mood changes
- Weight gain
- Dry skin and mucous membranes
- Irregular periods (and eventual complete loss of periods)
- Memory lapses
The hormonal changes that occur during menopause, combined with natural aging, can also increase the risk of health problems. While some of these risks are linked to genetics, your overall health when menopause begins, and the age of menopause onset, many risks can be positively influenced by simple adjustments to your diet and lifestyle.
Food is a wonderful tool to support your health during menopause. The following food groups are generally suitable for every woman to boost health both during and after the transition.
1. Calcium-Rich Foods: The Foundation for Strong Bones
You only build bone mass until your early 30s, after which the goal is to preserve as much bone as possible. The hormonal shifts during menopause can accelerate bone loss, making it especially important to get the nutrients that help protect your bones.
Most people know that dairy products, such as milk and yogurt (cow or goat, not plant sources), are rich in calcium. If you cannot or choose not to eat dairy, there are great alternatives: sardines (or other small fish where you eat the bones), tofu (provided it's made with calcium – check the label), and virtually all dark leafy greens, such as kale, spinach, Swiss chard, and bok choy.
Note: Spinach, Swiss chard, and beet greens contain a lot of oxalic acid, which can hinder calcium absorption. Therefore, kale and bok choy are often better sources.
The Dutch Nutrition Centre advises women in menopause to consume **1,100 mg of calcium** daily from their diet. If this is not achievable through food alone, a supplement can be a solution.
2. Magnesium-Rich Foods: crucial for the entire body
Magnesium receives less attention than calcium, but it is just as crucial for your bones. About half of the magnesium in your body is stored in your bones. Since your body uses magnesium daily for hundreds of functions, maintaining those stores is important.
In addition to being important for your bones, magnesium is one of the most vital nutrients for cardiovascular health and supports your muscles and nervous system. And a nice bonus: magnesium can also improve your sleep, which is often disturbed during and after menopause.
In short, magnesium is an all-rounder for postmenopausal health. The good news is that all those leafy greens you get calcium from are also excellent sources of magnesium!
Other good sources include nuts (cashews, almonds), seeds (pumpkin seeds), legumes (black beans, lima beans, soybeans), and whole grains (oats, quinoa, brown rice).
Aim for 300-400 mg of magnesium daily from your diet and/or supplements.
3. Healthy Fats: For Heart, Brain, and Skin
Healthy fats, such as the omega-3 fatty acids EPA and DHA, are so vital for your body that they should not be missing from this list. On the 'menopause nutrition checklist,' they support your heart, your brain, and your mental health.
Loss of estrogen during menopause contributes to skin aging – elasticity decreases and wrinkles become more visible. Essential fats support your skin by reducing the signs of aging, keeping the skin hydrated, and protecting its structure. Even better: essential fatty acids from fish and plant sources like flaxseed may help reduce the frequency and severity of hot flashes.
Aim for 1-2 grams of fish oil per day (from diet and/or supplements). If you primarily rely on plant sources, such as flaxseed, you may need about 40-50 grams per day to achieve supportive benefits.
4. Cruciferous Vegetables: The Detox Champions
Cruciferous vegetables, including delicious options like broccoli, cauliflower, Brussels sprouts, bok choy, cabbage, and kale, are packed with healthy nutrients. They are also highly recommended for women before and after menopause, and for men.
These vegetables contain beneficial compounds called glucosinolates, which are metabolized by your gut flora into so-called isothiocyanates and indole-3-carbinol.
These substances activate the body's natural detoxification and antioxidant enzymes. Furthermore, a high intake of cruciferous vegetables is associated with a normal function of the heart and blood vessels.
While there is no fixed amount to aim for, it is good to include them regularly in your diet. If you are truly not a fan of these vegetables, supplementation is always an alternative.
5. Phytoestrogens: Natural Hormone Support
Phytoestrogens are compounds found in plants that interact with human hormone receptors. Although most people associate them with soy, they are found in a wide variety of common foods, such as chickpeas, lentils, flaxseed, sunflower seeds, wheat, oats, and rice.
Numerous studies have investigated the ability of a higher intake of phytoestrogens to reduce some common menopausal symptoms, especially hot flashes. Most studies (though not all) show a positive benefit for reduced hot flashes and better quality of life. They also offer benefits for cardiovascular health and may be supportive for bone and breast health.
As with cruciferous vegetables, there is no recommended amount, but regularly including these foods in your diet is likely to yield benefits.
The Conclusion
Overall, diet plays an important role in managing symptoms and maintaining good long-term health during and after menopause.
By incorporating beneficial foods into your routine, you contribute to an easier transition and support your health in the long run.
Foods to Avoid During Menopause
Don't forget: there are also foods that you should reduce or eliminate during menopause, particularly those high in caffeine or sugar, as these can exacerbate symptoms! More on this soon in a new blog post.
Written by: Peter Smeets
Reviewed by: Sofie Graas
Updated: December 10, 2023
First published on: October 1, 2025