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Preserving bone density
With calcium, vitamin D3, vitamin K2, magnesium and silica.
Menopause marks a significant transition in a woman’s life, and after it’s complete, the postmenopausal years bring new challenges and opportunities for health. While some symptoms of menopause (like hot flushes or irregular cycles) may fade, long-term shifts in hormones, metabolism, and body composition continue — which means your nutritional needs change too. Ella Kaur, nutritionist and lecturer at the College of Naturopathic Medicine (CNM), explains how to nourish your body after menopause to support strong bones, heart health, gut health, steady energy and daily wellbeing.
After menopause (defined as 12 months without a period), oestrogen and progesterone levels stay low and that hormonal decline affects many body systems. Bone density decreases, muscle mass tends to decline, metabolism slows, and the risks of heart disease and insulin resistance increase. It’s a time to proactively protect your health, especially in areas most affected by ageing and hormonal change.
Eating well in your postmenopausal years is about protecting the long-term health of your bones, heart, muscles and brain — not just managing weight.
Key nutrition goals after menopause
With calcium, vitamin D3, vitamin K2, magnesium and silica.
With adequate protein, lysine (an amino acid) and vitamin B6.
With B12, folate and magnesium.
With antioxidants like curcumin, vitamin C, selenium, zinc.
To manage digestion, immunity and systemic inflammation.
The postmenopausal body becomes more sensitive to nutrient deficiencies, so food synergy and supplement support are both essential.
Here’s how good nutrition and key nutrients can help support and protect the most vulnerable systems after menopause.
Oestrogen plays a key role in maintaining bone strength. After menopause, women can lose up to 20% of bone mass in just a few years. To protect bones, focus on:
You may be interested in DR.VEGAN's OsteoFriend® includes 19 ingredients which provide uncompromising support for bone health, suitable for adults and particularly for postmenopausal women. Not only does it include calcium, vitamin D3, vitamin K2, magnesium and silica, it also includes curcumin, 2 billion live cultures, and provides the nutrients needed to build bone, enhance nutrient absorption, and ensure those nutrients are effectively delivered into bone tissue.
Muscle loss (sarcopenia) accelerates with age, especially in women after 50. Daily protein, plus lysine, vitamin C and magnesium, supports lean mass, flexibility and joint integrity.
We recommend 1.2–1.6 grams of protein per kg of body weight for menopausal and postmenopausal women, which is higher than the general adult recommendation. If you weigh 65 kg (about 10 stone), aim for 80–100 grams of protein per day, ideally spread across meals and snacks.
If you're taking a protein powder supplement, look for one with at least 2 types of protein, not just one type. The more types of protein in a powder the better, as it provides a larger spectrum of amino acids. The DR.VEGAN Protein & Creatine Superblend, for example, contains 20g protein provided by three types of protein (pea, pumpkin, and hemp) providing the full spectrum of essential amino acids, and Omega 6:3 fatty acids. It's the most comprehensive vegan protein supplement, unflavoured with zero additives, which means you can bake with it, cook with it, or mix it into any food or drinks.
Lower oestrogen can affect cholesterol, insulin sensitivity and blood pressure. Support your heart and metabolism with:
Hormone changes can alter your gut microbiome, affecting digestion, immunity and systemic inflammation. Include:
Discover our Menopause Hub, it includes resources to help support women through all stages of the menopause.
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