In our previous article, we explored the stages of perimenopause and menopause, common symptoms, and the role of blood tests with insights from obstetrician-gynecologist and lifestyle medicine physician Dr. Dovilė Kalvinskaitė.
In this article, we continue our conversation by focusing on two important topics: nutrition and dietary supplements. Together, they can play an important role in supporting bone health, muscle mass, energy levels, and overall well-being during perimenopause and menopause.
Nutrition During Perimenopause and Menopause
Nutrition is one of the foundations of healthy aging. While many dietary patterns can support good health, one of the most consistently studied is the Mediterranean diet.
Regardless of whether you follow an omnivorous, vegetarian, or vegan diet, one nutritional principle remains especially important: getting enough protein.
Protein supports much more than muscle mass. It also plays an essential role in immune function, skin and hair health, tissue repair, and hormone production.
Protein Intake
The Recommended Dietary Allowance (RDA) for protein is 0.8 g per kilogram of body weight per day, which is sufficient to prevent deficiency in most healthy adults. However, some experts suggest that higher intakes may better support muscle maintenance during aging, particularly in physically active adults.
Protein-rich foods include:
- Lean meat.
- Fish and seafood.
- Eggs.
- Dairy products.
- Legumes.
- Whole grains.
- Nuts and seeds.
Animal proteins naturally contain all essential amino acids, while plant-based diets can also provide complete nutrition when a variety of protein sources are included.
Many experts recommend distributing protein evenly throughout the day rather than consuming most of it in one meal.
Fiber Matters Too
Dietary fiber is another essential component of a healthy diet.
Fiber supports digestive health, nourishes the gut microbiome, and contributes to healthy metabolism.
Most adults benefit from consuming approximately 25–30 grams of fiber daily, primarily from vegetables, fruits, berries, legumes, whole grains, nuts, and seeds.
Including a wide variety of colorful plant foods helps promote a diverse and healthy gut microbiome.
Healthy Fats
Healthy fats are important for hormone production, brain health, and cardiovascular function.
Excellent sources include:
- Fatty fish rich in omega-3 fatty acids.
- Extra virgin olive oil.
- Avocados.
- Nuts and seeds.
Hydration
Staying well hydrated supports overall health and physical performance.
Depending on your individual needs, mineral water or electrolyte-containing beverages may also help replace minerals lost through sweating. If you have medical conditions affecting fluid or electrolyte balance, seek personalized advice from your healthcare provider.
What About Intermittent Fasting?
Some women report improvements in energy levels or mental clarity with intermittent fasting, but current evidence suggests that results vary considerably between individuals.
If you are interested in trying intermittent fasting, introducing it gradually may help your body adapt. It is also important to ensure you continue meeting your daily protein and nutrient requirements.
Intermittent fasting is not appropriate for everyone, particularly during pregnancy, breastfeeding, or certain medical conditions, so consult your healthcare provider if you are unsure.
Dietary Supplements
A balanced diet remains the foundation of good health.
However, dietary supplements may help address nutrient deficiencies or support specific health needs when recommended by a healthcare professional.
Dr. Dovilė's Five Key Supplements
1. Vitamin D
Vitamin D supports bone health, immune function, and muscle strength.
If deficiency is suspected, a blood test can help determine the appropriate dose. Supplementation should ideally be guided by your healthcare provider.
2. Vitamin K2
Vitamin K2 works alongside vitamin D to support healthy calcium metabolism.
Because vitamin K may interact with certain medications, including blood thinners, discuss supplementation with your healthcare professional before use.
3. Magnesium
Magnesium plays a role in hundreds of biochemical processes, including muscle function, sleep, and nervous system health.
Well-absorbed forms include magnesium bisglycinate and magnesium L-threonate, although several other forms may also be appropriate depending on individual needs.
Magnesium oxide is absorbed less efficiently but may be useful when constipation is the primary concern.
4. Omega-3 Fatty Acids
Omega-3 fatty acids, particularly EPA and DHA, support brain, heart, joint, and eye health.
People who consume little oily fish may benefit from supplementation after discussing their needs with a healthcare professional.
5. Creatine Monohydrate
Creatine is one of the most extensively researched sports nutrition supplements.
Research suggests it may support muscle strength, exercise performance, and, in some circumstances, cognitive function.
If you are scheduled for kidney function testing, tell your healthcare provider if you take creatine supplements, as they may influence certain laboratory measurements.
Other Supplements That May Be Helpful
Depending on individual circumstances, healthcare professionals may also recommend:
- B vitamins.
- Selenium.
- Zinc.
- Active forms of folate when appropriate.
Some herbal supplements—including black cohosh, rhodiola, curcumin, and red clover—isoflavone preparations—have been studied for menopause symptoms.
Current evidence suggests that some women may experience symptom relief, while others may notice little benefit. The effectiveness of these supplements varies between individuals, and some may not be appropriate for women with certain medical conditions, including hormone-sensitive cancers.
Always discuss herbal supplements with your healthcare provider before starting them.
Choosing High-Quality Supplements
Unlike prescription medicines, dietary supplements are regulated differently in many countries.
When selecting supplements, choose reputable brands that undergo independent third-party quality testing whenever possible.
Before starting any supplement, speak with your doctor or pharmacist about the correct dosage, potential side effects, and possible interactions with medications or existing health conditions.
The Bottom Line
Nutrition forms the foundation of healthy aging during perimenopause and menopause.
Prioritizing adequate protein, fiber, healthy fats, hydration, and a balanced eating pattern can support muscle health, metabolism, and overall well-being.
Dietary supplements may provide additional support for some women, but they should complement—not replace—a healthy lifestyle and should ideally be tailored to individual needs with guidance from a qualified healthcare professional.
In the next article in this series, we'll explore how physical activity, stress management, sleep, and recovery can further support health and quality of life during perimenopause and menopause.
