Proactively Managing Menopause – The Top Nutrients for Menopause (Part 3)

byIsabel Lüdi June 4, 2023 0 comments

Isabel Lüdi-Roth, Copywriter, Registered Nurse

Nutrition During Menopause

Through our diet, we can do a great deal for our bodies and help alleviate unpleasant menopausal symptoms. It’s easiest and most effective if we’ve already been eating healthily in the past, but even if menopause has already begun, making changes can still lead to improvements. Of course, individual needs—such as food intolerances or chronic conditions—must also be taken into account when it comes to diet. If you’re unsure, consult a specialist. In general, a diet that’s as varied as possible—literally colorful—and based on seasonal, organically grown foods is recommended.

Eat plenty of all kinds of vegetables, fruits, and berries—about 500 g per day. Vegetables should make up the majority (about two-thirds). Include high-quality, predominantly plant-based proteins (e.g., legumes) in every meal whenever possible. Choose complex carbohydrates (e.g., whole grain products) over simple ones. These must first be broken down by the body and are then absorbed slowly and steadily into the bloodstream, so they do not cause extreme blood sugar fluctuations and keep you feeling full longer.

Our bodies also need fats and oils, but opt for healthy ones (e.g., coconut and olive oil). Omega-3 fatty acids are also very important, but in our part of the world, we usually don’t get enough of them through our diet because we tend to eat very little seafood. Especially since the digestive system is often a bit sluggish during menopause, fiber is important; it is abundant in the foods mentioned above (vegetables, legumes, whole grains). It stimulates bowel activity and serves as a perfect food source for the “good” bacteria in the gut, which we definitely want to promote. When following a high-fiber diet, it’s essential to ensure you drink enough fluids; otherwise, you’ll “clog” your intestines.

Probiotic foods, such as fermented vegetables, also support your gut microbiome; so incorporate them into your meal plan as often as possible. Additionally, bitter compounds support your digestion and liver function, thereby aiding detoxification. It takes a bit of effort at first, but you can get used to the taste of bitter herbs, etc., and do your health a favor. To that end, try to steer clear of sugar, sweets, sugary drinks, and processed foods as much as possible; they place unnecessary strain on your body.

During menopause, we’re particularly less able to absorb micronutrients and proteins as well as we did in our youth—and our bodies actually need more of these during this “high-performance phase”! That’s why dietary supplements are worth considering. Additionally, energy needs steadily decrease, and excess calories are converted into unwanted fat deposits. What’s particularly frustrating is that even if we don’t eat any more than we used to, we still slowly gain weight.

Are dietary supplements really necessary?

Unfortunately, the reality is that today’s foods no longer contain what they might have contained a hundred years ago. Even with a balanced diet, it can be difficult to get all the necessary micronutrients. Supplementing with dietary supplements makes sense in cases of deficiencies or increased needs, such as during menopause, but should ideally be tailored to the individual. A healthy and balanced diet is absolutely essential and serves as a good foundation.

If you want to supplement this with dietary supplements, ideally have your blood levels tested by a specialist who is well-versed in treatment with vital nutrients and have them show you which products you need. You can hardly go wrong with a basic supply of vitamins and minerals; your body needs these daily. Make sure the dietary supplements are high quality—they’re worth the money. They should be free ofadditivessuch as sugar, fillers, artificial flavors, etc. The raw materials should come exclusively from reliable sources and, if possible, from organic farming.

Micronutrients

Micronutrients, also known as vital substances, are the building blocks of a healthy, vibrant life; they are involved in virtually every metabolic process. The better the body’s cells are supplied with vital substances such as vitamins, minerals (macro- and trace elements), amino acids, omega fatty acids, and phytochemicals, the better the conditions for the countless processes in our body. These include, for example, the optimal functioning of the immune system, energy metabolism, the cardiovascular system, the endocrine system, etc. During menopause, we need more micronutrients.

Vitamins

Vitamin A

Vitamin A (retinol) plays a role in vision; it helps distinguish between light and dark. It is essential for the function of light-sensitive nerve cells in the retina and helps maintain night vision. Our bones, cartilage, and teeth also require vitamin A. Furthermore, vitamin A is needed for skin formation and regeneration. Vitamin A also keeps the mucous membranes—such as those in the intestines and the urogenital tract—healthy and protects against infections. Beta-carotene, the precursor to vitamin A, has an antioxidant effect and can therefore help “neutralize” free radicals. Vitamin A is one of the fat-soluble vitamins.

The B-vitamin family

The so-called vitamin B complex consists of eight different vitamins:

Vitamin B1 – Thiamine
Vitamin B2 – Riboflavin
Vitamin B3 – Niacin
Vitamin B5 – Pantothenic acid
Vitamin B6 – Pyridoxine, pyridoxamine, and pyridoxal
Vitamin B7 – Biotin
Vitamin B9 – Folic acid
Vitamin B12 – Cobalamin

The members of the vitamin B complex are all different, and their effects on the body can vary significantly. What they have in common is that we need them daily, as our bodies cannot store them—or can store very little—because they are water-soluble. In summary, they are important for the brain, nervous system, and mental health, and help counteract stress and “brain fog,” for example. They also ensure normal energy metabolism and are therefore a good choice when feeling tired. Additionally, they contribute to the formation and maintenance of blood cells, such as red blood cells, and help our bodies keep mucous membranes, skin, and hair healthy. Vitamin B6 contributes to the regulation of hormonal activity.

Vitamin C (and E)

Vitamin C has a good partner, namely vitamin E; they work as a team in many processes within the body. Both have antioxidant properties and protect cells from oxidative damage caused by free radicals. Vitamin C is best known for its positive effect on the immune system; it also contributes to collagen formation. Collagen is the most important fibrous component of skin, bones, cartilage, tendons, teeth, and blood vessels. Vitamin C is water-soluble, whereas vitamin E is fat-soluble.

Vitamin D

The “sunshine vitamin” can only be produced in our skin with sufficient sunlight exposure, which in our latitudes is possible at most between May and October—and even then, only if we spend enough time in the sun. Therefore, supplementation with a dietary supplement is certainly a must during the sun-deprived months, but it can be recommended year-round. Vitamin D acts like a hormone and is extremely important for a whole range of bodily functions; it’s a true all-rounder! Among other things, it’s important for healthy bones, a good mood, and an optimally functioning immune system. For women going through menopause, it’s particularly relevant for osteoporosis prevention (along with vitamin K, magnesium, and calcium). Conventional medicine also acknowledges that vitamin D deficiency affects well over half the population and that it helps in the fight against osteoporosis. However, orthomolecular physicians take a much more generous approach to dosing, with positive results. Vitamin D is fat-soluble. Learn more about vitamin D (and also about osteoporosis prevention and treatment)

Vitamin K

Vitamin K2 tackles two major health issues in older adults with a single solution! It simultaneously prevents “hardening of the arteries” (atherosclerosis) and brittle bones (osteoporosis). Vitamin K exists in various forms; the best form of vitamin K for the human body is vitamin K2 in the form of all-trans MK7, which is obtained through fermentation from bacteria. Vitamin K is fat-soluble. Learn more about vitamin K.

Minerals

Calcium

Most people know that calcium is important for healthy bones. On the one hand, this mineral provides stability and strength to bones and teeth; at the same time, bones also serve as calcium stores. However, calcium has many other important functions. Getting enough calcium is particularly important for women going through menopause, especially for bone health. However, in our part of the world, we often get enough of it through our diet. To prevent or treat osteoporosis, we need magnesium, vitamin D, and vitamin K in addition to calcium. Learn more about calcium

Iron

Iron is an essential trace element; it is needed in our bodies for numerous processes. It contributes to the formation of red blood cells, ensures oxygen transport, and is involved in energy metabolism. Many women, especially during menstruation, but also during menopause and in old age, do not meet the recommended intake guidelines. When we lack iron, we experience symptoms such as fatigue, decreased performance, forgetfulness, difficulty concentrating, nervousness, increased susceptibility to infections, dry skin, hair loss, and many other possible symptoms. Many women can attest to this. Learn more about iron

Magnesium

Magnesium is an essential mineral with numerous functions in the human body. It acts as a cofactor in approximately 800 chemical reactions in the body. Magnesium plays a key role in bone health and is indispensable for the prevention of osteoporosis (along with vitamin K, vitamin D, and calcium). Our muscles and nervous system also urgently need magnesium. Many people in our part of the world are deficient in magnesium. Learn more about magnesium

Zinc

The trace element zinc is also involved in numerous processes in the body. It is well known for its importance in supporting healthy immune function—to fight off infections, promote wound healing, and reduce autoimmune processes. What is perhaps less well known is that zinc also plays an important role in the metabolism of sex hormones. With the help of this trace element, our glands produce hormones and help maintain hormonal balance. Specifically, zinc levels are linked to testosterone, estrogens, and progesterone, as well as growth hormone and thyroid hormones. Zinc deficiency is relatively rare in this country, but ensuring adequate zinc intake can have a beneficial effect, for example, on progesterone deficiency and estrogen dominance during perimenopause.

Tip: The easiest approach is to take a natural multivitamin supplement for daily needs that contains the vitamins and minerals mentioned here in a well-balanced combination, at optimal dosages, and with high bioavailability. There are also plants like the “miracle tree” Moringa oleifera, which contains an astonishing amount of micronutrients. Moringa leaves could be described as a natural multivitamin supplement. The finely ground leaf powder can be added to smoothies, for example, though the taste takes some getting used to, which is why moringa powder is also available in capsules. Pollen is also packed with a considerable amount of valuable nutrients and is well-suited for naturally supporting micronutrient needs during menopause. However, if there are deficiencies in specific vital nutrients, these should be addressed individually and supplemented accordingly; combination products are usually insufficient for this purpose.

Other substances

Coenzyme Q10

Enzymes are catalysts, meaning they accelerate metabolic processes. Coenzyme Q10 is found in the mitochondria of the body’s cells (tiny powerhouses). It is present in particularly high concentrations in the heart muscle, as well as in brain and nerve cells, where a lot of energy is required. Starting in middle age, the body’s production of Q10 steadily declines, which can lead to a noticeable loss of energy. Q10 can help alleviate fatigue, exhaustion, and low energy, as well as brain fog and depressive moods during menopause. Q10 is available in the form of ubiquinone or ubiquinol; the advantage of the latter is that it is better absorbed by the body. Although the body can convert ubiquinone into the active form, ubiquinol, this process can become more difficult with age. Learn more about coenzyme Q10 and the differences between ubiquinone and ubiquinol

Omega-3 fatty acids

Omega-3 fatty acids are a type of unsaturated fatty acid and are essential for our bodies. It is particularly important to ensure an adequate supply of the most biologically active omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which, however, are found almost exclusively in fatty ocean fish. EPA and DHA are necessary for numerous processes in the body; they are particularly important for our brain, heart, and immune system, but they also help “lubricate” our mucous membranes. Learn more about omega-3 fatty acids

Proteins/Amino Acids

The type, variety, quality, and quantity of proteins we consume become particularly important starting in perimenopause. Proteins consist of many chains of smaller units called amino acids. These are urgently needed for a wide range of bodily functions—not just for muscle building. They are also important for other body tissues, such as bone tissue and bone density. Furthermore, our body needs them for a wide range of biochemical reactions, including hormone production and optimal immune function. Amino acids are classified as essential and non-essential. Our body cannot produce the essential ones on its own, which is why we must obtain them through our diet.

Only by combining a variety of protein-rich foods can we obtain a complete amino acid profile of all 9 essential amino acids. In our forties, our bodies begin to lose muscle mass at an accelerated rate. If we do nothing to counteract this, we become increasingly prone to general weakness, fatigue, and exhaustion, and our susceptibility to injury also rises. If we fuel our muscles with an appropriate amount of healthy protein and support them with a training program, they’ll thank us for it! The larger and more physically active you are, the higher your protein needs; the latest recommendations suggest 1.0–1.5 g per kilogram of body weight. Ideally, protein intake should be spread across all meals throughout the day. Learn more about amino acids

NADH (Nicotinamide Adenine Dinucleotide Hydride)

A complicated name for a complex substance found in every cell of the body and involved in countless metabolic processes. Among other things, cells need NADH to produce energy. The more NADH available, the more ATP is produced and the more energy is generated—and vice versa. The universal energy molecule ATP serves as the body’s energy carrier and energy store and could be compared to a battery. During menopause, NADH can be a great help in cases of low energy and reduced physical and mental performance. Learn more about NADH