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Vitamins and minerals you need during menopause

1 min Read

Reviewed by:

Dr. Karen Mann, MD

Medical Director

Discover how vitamins and minerals, like calcium and vitamin D, can help ease symptoms and support overall health transition through menopause.

What you’ll learn:   

  • A diet rich in fruits, vegetables, and high-fiber complex carbs may help manage menopause symptoms like hot flashes and mood swings.       
  • Essential micronutrients such as calcium, vitamin D, magnesium, and B vitamins play crucial roles in maintaining health during menopause.       
  • Incorporating nutrient-dense foods like leafy greens, fortified products, meats, and dairy into meals can nourish your body during menopause. 
  • Supplementing with certain vitamins and minerals can help fill nutritional gaps and may prevent some symptoms of menopause.

Eating a healthy diet filled with fruits and vegetables, lean protein, fiber-filled carbs, and healthy fats is the best way to get all the nutrients your body needs. But there are certain times in our lives when we need to step up some nutrients, whether from food or from supplements if needed. Menopause is a phase of life where good nutrition really can make a difference in how you feel from day to day and long-term.

Why? The phases of menopause change how the female body functions mainly due to the dwindling release of estrogen. Let’s look at the time frame and what happens:

  • Perimenopause: Fluctuating estrogen levels can affect mood, sleep, and bone density, making nutrients like magnesium, calcium, and vitamin D important for symptom relief.
  • Menopause: After you’ve gone 12 months without a menstrual period, you’ve reached menopause. At this point, estrogen production has sharply declined, increasing the need for calcium, vitamin D, protein, and omega-3s to protect bones, maintain muscle, and support heart health.
  • Postmenopause: Consistently low estrogen levels heighten the risk of heart disease and osteoporosis, requiring fiber, antioxidants, and healthy fats to support long-term health.

Focusing on essential vitamins and minerals, often called micronutrients, can significantly improve how you feel during menopause. Small adjustments to your diet or adding supplements may lead to noticeable benefits, like fewer hot flashes, stronger bones, and a more balanced mood. Calcium, vitamin D, and magnesium are particularly important during this time, helping to ease common symptoms, protect your heart, and strengthen your bones. 

Not sure where to start? Let’s explore the most common vitamins and minerals that can help you stay healthy during the phases of menopause. We’ll also suggest some simple, nutrient-packed options that can make a big difference and when you should consider supplementation.

For tailored support, Noom offers personalized guidance to help you include these essential nutrients in your daily meals. With step-by-step advice and practical tips, you’ll feel empowered to make choices that nourish your body and enhance your overall well-being.

The best vitamins and minerals for menopause

Here’s a closer look at how nutrients like vitamin E, calcium, vitamin D, B vitamins, and magnesium can help. These nutrients may ease immediate symptoms like hot flashes, mood swings, sleep issues, and muscle cramps. They can also support long-term health by reducing the risk of bone loss, heart disease, and cognitive decline. Plus, we’ll share simple ways to incorporate these nutrients into your daily meals and help you determine when supplementation might be necessary.

Vitamin E

Feeling like menopause symptoms are taking control? Vitamin E could help. This powerful antioxidant not only protects your cells from damage caused by free radicals but may also help ease common menopause symptoms. Research suggests that vitamin E can reduce the frequency and severity of hot flashes, which are experienced by up to 80% of people going through menopause. Some studies also suggest it may relieve symptoms of vaginal atrophy.

How it can help: Research suggests that vitamin E may reduce the frequency and severity of hot flashes. Also, vitamin E suppositories have been found to relieve symptoms of vaginal atrophy, providing an alternative to hormone replacement therapy (HRT) if needed. 

How to get more: While the study did use higher doses, the recommended dietary allowance (RDA)* of 15 mg of vitamin E for adults is a good start. You can easily incorporate this key nutrient into your meals with the below methods:

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  • Start your day right: Add a tablespoon of wheat germ oil (20.3 mg) to your morning smoothie for a vitamin E boost.
  • Snack smart: Grab a handful of dry roasted almonds (6.8 mg per ounce) or sunflower seeds (7.4 mg per ounce). 
  • Cook with care: Use sunflower (5.6 mg) or safflower oil (4.6 mg) when preparing meals to infuse your dishes with heart-healthy vitamin E.
  • Get creative with greens: Boiled spinach (1.9 mg) or broccoli (1.2 mg) can be perfect sides for lunch or dinner, adding not only vitamin E but also fiber and other essential nutrients.
  • Add some fruit: Add kiwifruit (1.1 mg) or mango slices (0.7 mg) to your salads or yogurt for a sweet, vitamin-packed snack.

When to supplement: If you’re struggling to get enough vitamin E from your diet or if you need extra help to ease the symptoms, supplementing might be worth considering. Before reaching for a supplement or using vitamin E as a suppository, talk to your doctor. 

*RDA is defined as the average daily amount of nutrients needed to meet the requirements of nearly all healthy people. 

Calcium

Calcium is a mineral that maintains healthy bones and supports heart, muscle, and nerve function. During and after menopause, low levels of estrogen can contribute to increased bone loss and risks of fractures.  Getting adequate calcium becomes essential for preserving bone health and general strength. 

How it can help: Now, you’re probably wondering, “How much calcium do I actually need?” For women over 50, the NIH recommends aiming for around 1,200 mg of calcium daily. That might sound like a lot, but with these tasty options, you’re well on your way to hitting that target. Here’s a pro tip: your body absorbs calcium in smaller doses throughout the day, so try to include calcium in each meal or snack.

How to get more: Let’s explore some foods packed with calcium and how to add them to meals:

  • Choose low-fat dairy: Low-fat sources like Greek yogurt (344 mg), milk (299 mg), and cheese (333 mg) are all calcium superstars that can fit into your daily routine.
  • Eat leafy greens: Leafy greens like kale (24 mg), spinach (123 mg), and bok choy (74 mg) are calcium powerhouses. Try whipping up a quick stir-fry with these greens for a nutrient-dense dinner that’s ready in minutes.
  • Focus of fish: Canned sardines (325 mg) or salmon (181 mg with bones) are go-to calcium options. They’re great for a quick lunch.
  • Consider plant-based options: If you’re not into dairy, no worries! Fortified plant milk (299 mg for soymilk) and tofu (253) are options. How about blending up a smoothie with fortified almond milk, tofu, and fresh fruit for a calcium-packed snack?
  • Add the right fruit: Did you know some fruits like apples (10 mg), figs (22 mg), and oranges (119 mg) contain calcium too? Next time you’re looking for a snack, grab some dried figs or toss orange segments into your salad for an extra calcium boost.

Incorporating calcium-rich foods into your diet helps support not just your bones but also your heart, muscles, and nerves, giving your overall health a boost during menopause. Small adjustments in your meals can lead to noticeable improvements in how you feel. Want to get started? Check out our guide on the best calcium-enriched foods and take the first step with your next meal.

When to supplement: If you have a family medical history of low bone density or fractures, your healthcare provider may recommend calcium supplements to support your bone health. Other reasons may be dietary restrictions, such as being lactose intolerant or vegan. Always consult your healthcare provider before taking calcium supplements to prevent excessive calcium intake that can lead to kidney stones or other complications.

Vitamin D

Vitamin D is an essential nutrient that plays a critical role throughout menopause, offering benefits that go far beyond bone health. It might even help you lose weight, though its potential role in weight management is still under investigation. We do know it’s vital for absorbing calcium and keeping bones strong—particularly important during menopause, as declining estrogen levels increase the risk of bone loss and osteoporosis. A study even found that postmenopausal women with higher vitamin D intake had significantly lower chances of hip fractures.

How it can help: Vitamin D may contribute to overall well-being during menopause by supporting immune function, reducing inflammation, and improving mood. It may also regulate vaginal cell growth, helping to manage symptoms of genitourinary syndrome of menopause (GSM), a condition associated with vaginal and urinary changes during this phase of life. 

How to get more: The NIH recommends aiming for 15 micrograms (600 IU) of vitamin D daily to support bone health and overall wellness. Incorporating foods rich in vitamin D, spending time in sunlight, or using supplements as needed can help ensure you meet your daily needs. Start with these foods to boost your vitamin D intake:

  • Fatty fish: Enjoy dishes with salmon (570 IU), canned sardines (46 IU), or trout (645 IU).
  • Fortified foods: Pour a bowl of fortified cereal (80 IU) with vitamin D-enriched milk (120 IU) (dairy or plant-based) for a quick breakfast or snack.
  • Eggs: Make an omelet or scrambled eggs (44 IU per egg) to boost your vitamin D intake.
  • Mushrooms: Add mushrooms (4 IU) to salads, soups, or stir-fries for a simple way to increase your vitamin D.

Remember, taking care of your vitamin D needs doesn’t have to be complicated. Small, consistent changes to your daily routine can make a big difference. Whether it’s choosing fortified foods at the grocery store or setting a reminder for a midday walk, you’re taking steps towards stronger bones and better health.

When to supplement: People often require more vitamin D after menopause to support bone health and reduce the risk of fractures. Another reason to consider supplements is if you don’t get enough sunlight—whether due to a busy indoor lifestyle or living in a less sunny climate. Before starting a vitamin D supplement, consult your healthcare provider to determine the right dosage for your needs and avoid the risks of over-supplementation. 

B vitamins

B vitamins like folate (B9), riboflavin (B2), B6, and B12 are always essential, but you may need more during menopause. They help to support energy production, nervous system health, and overall well-being. A study highlights their role in maintaining metabolic processes that are crucial for managing symptoms and reducing menopause-related risks. When levels of these vitamins drop, it can lead to high homocysteine levels and disrupted DNA formation, which are linked to an increased risk of heart disease, stroke, and cognitive decline.

How they can help: Maintaining proper levels of B vitamins during menopause may support cognitive function, reduce the risk of stroke, and strengthen bones, potentially lowering fracture risk. B vitamins also play a key role in emotional balance, supporting mental health, and mitigating mood swings often associated with menopause.

The RDA varies depending on the specific B vitamin. Females over 50 are advised to aim for 2.4 mcg of vitamin B12, 1.1 mg of vitamin B2, 1.5 mg of vitamin B6, and 400 mcg of folate daily. Incorporating foods like whole grains, leafy greens, lean proteins, and fortified cereals can help ensure you meet your needs, or you can discuss supplementation with your healthcare provider if needed. 

How to get more: Here are some ways to incorporate foods rich in folate, B6, B2, and B12 into your daily diet based on NIH recommendations:

  • Add leafy greens to meals: Add salads with a variety of greens to lunch or dinner. For a B vitamin-packed breakfast, blend two cups of raw spinach into a smoothie or sauté some kale and add it to scrambled eggs.
  • Incorporate legumes and beans: Black-eyed peas, kidney beans, and chickpeas are excellent sources of folate and B6. You can add them to soups, make hummus, or add them to salads or grain bowls.
  • Choose lean meats and seafood: Foods like chicken breast, lean ground beef, and salmon provide significant amounts of B6 and B12. 
  • Go for fortified whole grain options: Many cereals and grains are fortified with B vitamins, including B2, B6, and B12. 
  • Incorporate dairy: Low-fat dairy like yogurt, cheese, and milk are great sources of B2 and B12. You can have a cup of yogurt as a snack or add a slice of cheese to your sandwich. 
  • Eat a couple of eggs: Eggs provide both B6 and B12, making them a versatile option for breakfast or lunch. Here’s our recommendation on how many eggs per day are healthy. 
  • Add seeds and nuts: Sunflower seeds and almonds offer a good dose of B vitamins, especially B2. Sprinkle these seeds on your salad or yogurt, or eat a handful of almonds as a snack for an easy way to up your intake.

When to supplement: Your healthcare provider might suggest supplementation if you have been diagnosed with a deficiency or if you have risk factors for certain illnesses. An example would be elevated homocysteine levels, which are connected to higher heart disease and cognitive decline due to low amounts of vitamin B12.

Magnesium

Magnesium is a powerhouse nutrient that plays a big role in your body, helping with everything from muscle and nerve function to keeping your blood sugar and blood pressure in check. It also regulates neurotransmitters, which act as calming agents for your brain and body. During menopause, when estrogen levels start to dip, magnesium levels can drop too. This decline might make you more prone to muscle cramps, fatigue, mood swings, and even poor sleep.

How it can help: Studies suggest that getting enough magnesium can help ease certain symptoms, such as stress, anxiety, insomnia, mood swings, and muscle cramps. The RDA for magnesium is 320 mg per day for females ages 31 and older.

How to get more: Magnesium is widely available in plant and animal foods, especially those rich in fiber. Green leafy vegetables, legumes, nuts, seeds, and whole grains are some of the best sources. 

Here are a few simple tips to add magnesium-rich foods to your daily meals:

  • Snack on seeds and nuts: Try a handful of roasted pumpkin seeds (156 mg per ounce) or chia seeds (111 mg per ounce) for a quick, nutrient-packed snack.
  • Incorporate leafy greens: Add ½ cup of boiled spinach (78 mg) as a side dish to boost your intake.
  • Go for whole grains: Replace white rice with brown rice (42 mg per ½ cup) or enjoy a bowl of shredded wheat cereal (61 mg per serving) for a magnesium boost.
  • Try legumes: Include ½ cup of black beans (60 mg) or edamame (50 mg) in your meals for added fiber and magnesium.

When to supplement: Menopause causes a decline in estrogen, which can lead to a drop in magnesium levels. If your symptoms like fatigue, anxiety, and muscle cramps persist despite a healthy diet, ask your doctor about supplementation.

Should I consider herbal supplements for managing menopause symptoms?

A lot of herbal remedies and other supplements are promoted to ease menopause symptoms, but research shows that they’re not as effective as hoped. According to The North American Menopause Society, supplements and herbal remedies don’t consistently reduce symptoms and aren’t recommended as reliable solutions. 

Instead of focusing on supplements, it’s more beneficial to prioritize a balanced, nutrient-rich diet. Eating whole foods, staying hydrated, and avoiding processed items can support overall health and help your body handle the changes of menopause. While supplements may not be the answer, proper nutrition is a powerful method to feel your best during this time. Always consult your healthcare provider before trying new supplements. 

Real results with a personalized weight loss program

Noom uses behavioral psychology to help change unhealthy habits one step at time. It does not use restrictive diets. No food is forbidden. Take our FREE 5-minute quiz and see how quickly you reach your goal weight.

Take the quiz!

Managing menopause with the right nutrients

Taking charge of your health during menopause begins with understanding how the right vitamins and minerals can enhance your well-being. Simple changes—like adding leafy greens for calcium and vitamin D or snacking on nuts for magnesium—can help you feel more balanced. By incorporating a nutrient-rich diet, you can manage menopause symptoms to support your body’s natural transition.  

For a more guided approach, Noom’s Healthy Aging and Metabolism Course enhancement provides a personalized solution. This specialized program helps you navigate shifts in hormones, metabolism, and body composition, equipping you with the tools and habits for lasting success. Whether you’re focused on weight management or improving overall wellness, this course empowers you to thrive as you age.

Ready to get started? Take Noom’s quick quiz today to see how a personalized plan can support your health goals and make this transition smoother.