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Key Vitamins and Minerals During Menopause

Menopausal women experience hormonal changes that can impact their nutritional needs. It's essential to maintain a balanced diet to manage symptoms and reduce the risk of long-term health issues.

Here are some key nutritional Vitamins and Minerals for Women

Although supplements are ok, its much better to get these sources from our diet, so a good balanced diet will cover all of these.


The decrease in oestrogen during menopause affects bone density. Aim for 1200mg of calcium per day.

Good sources include dairy, leafy greens, almonds and fortified foods.

Vitamin D

This vitamin helps with calcium absorption and bone health.

Get adequate vitamin D through sunlight exposure, fatty fish, egg yolks, fortified foods, or supplements.


Menstruation cessation may reduce iron needs, but it's still essential for overall health. Consume iron rich foods like red meat, poultry, fish, beans, lentils, and fortified cereals.


A vital nutrient for menopause! It is needed for adequate hormone production including progesterone, oestrogen and testosterone, and it helps to regulate cortisol the stress hormone.

Magnesium also helps to relieve premenstrual symptoms including bloating, irritability, mood swings and anxiety, and having sufficient levels can also contribute to better sleep. It also plays a critical role in maintaining bone density.

Good food sources include dark leafy greens, seeds, nuts, black beans, chickpeas, whole-grains, peas, cabbage, and green beans.

B Vitamins

Have a wide range of benefits during the menopause, including playing a key role in managing stress, boosting energy, mood and memory.

In particular Vitamin B12 is required for bone strength and memory and creating red blood cells, and Vitamin B6 helps to make serotonin which fluctuates during menopause, and can contribute to mood swings and anxiety.

As you age, your body loses some of its ability to absorb Vitamin B12

Good food sources of B Vitamins include whole-grains, fresh fruit and vegetables, or good quality meat, fish and eggs.

Vitamin C

Vitamin C is a powerful antioxidant

It is vital for the collagen, a protein which gives your skin its smoothness, volume and tautness. Collagen is also required for production of connective tissue in our joints and ligaments, and helps to support the pelvic floor.

Vitamin C also helps to control histamine levels and may help to reduce itchy skin. It is also needed for the absorption of Iron, and helps to keep blood vessels strong and healthy which improves circulation.

The best sources of Vitamin C include yellow and red peppers, kale broccoli and berries.

Vitamin E

This is another powerful antioxidant that can help to ease stress, and may help to lower inflammation in the body and reduce your risk of depression, as well as provide protection for your heart and brain. Studies have suggested that Vitamin E may also help with hot flushes.

Good sources of Vitamin E include nuts, avocado, broccoli, shellfish, butternut squash and spinach.


Zinc is an important mineral that your body requires for the activity of over 300 enzymes. It is needed to support our immune system and is also helps with production of sex hormones, which is often low in women at menopause. When testosterone is low it can lead to loss of confidence, low mood, low libido and loss of muscle mass.

Good sources of Zinc include meat, shellfish, legumes, nuts, seeds, whole-grains and dairy.

Roz Chandler Fitness - Helping Women in Chippenham during Menopause.

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