Nutrition after menopause: What your body needs now

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, but long-term shifts in hormones, metabolism, and body composition continue — which means your nutritional needs change too. Let’s explore how to nourish your body after menopause to support strong bones, steady energy and lifelong wellbeing.

What happens to a woman’s body after menopause?

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 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.

Tired of confusing health advice? Let our Virtual Nutritionist simplify it.

Nutritional needs of a postmenopausal woman

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 goals include:

Preserving bone density

With calcium, vitamin D3, vitamin K2, magnesium and silica.

Maintaining muscle mass

With adequate protein, lysine and vitamin B6.

Supporting energy and metabolism

With B12, folate and magnesium.

Balancing inflammation

With antioxidants like curcumin, vitamin C, selenium and zinc.

Improving gut health

To manage digestion, immunity and systemic inflammation.

Prioritising synergy

The postmenopausal body becomes more sensitive to nutrient deficiencies, so supplement support and food synergy are both essential.

Supporting key areas after menopause

Here’s how good nutrition can help protect the most vulnerable systems after menopause:

Bone health:

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:

Calcium (700–1200 mg daily)
Vitamin D3 for absorption
Vitamin K2 to help direct calcium to the bones
Magnesium and boron for bone matrix support
Silica and MSM to maintain flexibility and joint structure

Muscle and joint health:

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.