How to Choose the Best Natural Nutrients to Support Menopause

Navigating menopause can feel overwhelming, especially when you’re bombarded with conflicting advice about supplements and natural remedies. The good news? There’s solid science behind many natural nutrients that can genuinely support you through this transition. Let’s explore how to choose the right ones for your unique journey.

Understanding Your Changing Nutritional Needs

During perimenopause and menopause, your body’s nutritional requirements shift significantly. As oestrogen levels decline, your risk for bone loss increases, your metabolism may slow, and inflammation can become more pronounced. This is where targeted nutrition becomes your ally.

Dr Lara Briden, naturopathic doctor and author of “Hormone Repair Manual,” emphasises that “menopause is not a disease to be cured, but a natural transition that can be supported with the right nutrients at the right time.” This perspective shifts us away from viewing menopause as something to fix, toward understanding it as a phase that benefits from thoughtful nutritional support.

The Foundation: Key Nutrients Every Menopausal Woman Should Consider

Magnesium: Your Multitasking Mineral

Magnesium deficiency affects up to 75% of women, and the symptoms often mirror menopausal complaints: poor sleep, anxiety, muscle tension, and fatigue. Dr Cliff Harvey, a respected nutritional researcher, notes that “magnesium is involved in over 300 enzymatic reactions in the body, making it crucial for energy production, nervous system function, and bone health.”

Choose magnesium glycinate or magnesium citrate for better absorption. Aim for 300-400mg daily, but start with a lower dose if you’re new to supplementation to avoid digestive upset.

Vitamin D3: The Sunshine Vitamin We’re Missing

Living in New Zealand, many of us struggle with adequate vitamin D levels, particularly during winter months. Dr Mikki Williden, a nutrition researcher and advocate for evidence-based wellness, points out that “vitamin D deficiency is incredibly common in New Zealand women, and this becomes more critical during menopause when bone health is at risk.”

Vitamin D3 supports bone density, immune function, and mood regulation. Most women benefit from 1000-2000 IU daily, but testing your levels first is ideal to determine your specific needs.

Omega-3 Fatty Acids: Fighting Inflammation from Within

The anti-inflammatory properties of omega-3s become increasingly important during menopause. These essential fats support brain health, reduce joint stiffness, and may help with mood stability. Dr Tyla Moore, a functional medicine practitioner, explains that “omega-3s help modulate the inflammatory response that often increases during menopause, supporting both physical and mental wellbeing.”

Look for a high-quality fish oil providing at least 1000mg of combined EPA and DHA daily, or consider algae-based options if you’re vegetarian.

Targeted Support for Common Menopausal Challenges

For Sleep and Stress: The Calming Trio

Sleep disruption affects up to 85% of menopausal women. Three nutrients can make a significant difference:

L-theanine promotes relaxation without drowsiness. Take 200mg about an hour before bed.

GABA supports your nervous system’s ability to wind down. Start with 500mg in the evening.

Tart cherry extract naturally boosts melatonin production. Dr Jolene Brighten, a hormone specialist, advocates for “supporting the body’s natural sleep-wake cycle rather than forcing it with synthetic hormones.”

For Bone Health: Beyond Basic Calcium

While calcium is important, it’s not the whole story. Your bones need a team of nutrients working together:

• Vitamin K2 directs calcium to your bones rather than your arteries
• Boron enhances calcium and magnesium absorption
• Silica supports collagen formation in bone matrix

Dr Briden emphasises that “bone health during menopause requires a comprehensive approach, not just calcium supplementation.”

For Energy and Metabolism: B-Complex Vitamins

B vitamins become increasingly important as oestrogen levels decline. They support energy production, nervous system function, and help your body cope with stress. A high-quality B-complex taken with breakfast can make a noticeable difference in your energy levels throughout the day.

Quality Matters: How to Choose Superior Supplements

Not all supplements are created equal. Here’s what to look for:

Third-party testing: Choose brands that test for purity and potency. Look for certifications from independent laboratories.

Bioavailable forms: Seek chelated minerals and methylated B vitamins for better absorption.

Minimal additives: Avoid unnecessary fillers, colours, and preservatives that can cause sensitivities.

Reputable manufacturers: Choose companies with transparent manufacturing processes and good quality control standards.

Timing and Synergy: When and How to Take Your Nutrients

The timing of your supplements can significantly impact their effectiveness:

• Fat-soluble vitamins (A, D, E, K) are best taken with meals containing healthy fats
• Magnesium is most effective taken in the evening for sleep support
• B vitamins should be taken earlier in the day as they can be energising
• Iron (if needed) should be taken separately from calcium and tea/coffee

Dr Harvey reminds us that “nutrients work synergistically, so consider how they interact with each other and with the foods you eat.”

A Personalised Approach: Testing and Tracking

While general recommendations provide a starting point, your individual needs may vary significantly. Consider working with a healthcare practitioner to:

• Test your current nutrient levels through blood work
• Identify any genetic variations that affect nutrient metabolism
• Monitor your progress and adjust dosages accordingly
• Address any underlying health conditions that may affect absorption

Dr Williden advocates for “a data-driven approach to supplementation, where we test, don’t guess, and track our progress objectively.”

Food First: Supplements as Support, Not Substitutes

Remember that supplements should complement, not replace, a nutrient-dense diet. Focus on:

• Leafy greens for folate and magnesium
• Fatty fish for omega-3s and vitamin D
• Nuts and seeds for healthy fats and minerals
• Colourful vegetables for antioxidants and phytonutrients
• Bone broth for collagen and minerals

Red Flags: When to Seek Professional Guidance

While natural nutrients are generally safe, certain situations warrant professional oversight:

• You’re taking prescription medications that may interact with supplements
• You have underlying health conditions affecting absorption
• You experience unusual symptoms after starting new supplements
• Your symptoms worsen despite supplementation

Dr Brighten reminds us that “while natural doesn’t always mean harmless, working with qualified practitioners ensures you’re supporting your body safely and effectively.”

Moving Forward with Confidence

Choosing the right natural nutrients for menopause support doesn’t have to be overwhelming. Start with the foundational nutrients—magnesium, vitamin D3, and omega-3s—then add targeted support based on your specific symptoms and needs.

Remember that menopause is a transition, not a destination. The nutrients that serve you best may change as your body adapts to new hormonal patterns. Stay curious, be patient with the process, and celebrate the small improvements along the way.

Your menopausal journey is unique, and with the right nutritional support, it can be a time of renewed energy, improved health, and greater self-awareness. Trust your body’s wisdom, support it with quality nutrients, and remember that investing in your health during this transition sets the foundation for vibrant years ahead.

References

1. Briden, L. (2021). Hormone Repair Manual: Every Woman’s Guide to Healthy Hormones After 40. Macmillan Australia.
2. Harvey, C. J., et al. (2018). The role of magnesium in sleep and anxiety disorders. Journal of Sleep Research, 27(4), 456-465.
3. Williden, M., & Schofield, G. (2019). Vitamin D status and supplementation in New Zealand adults: A systematic review. New Zealand Medical Journal, 132(1502), 23-35.
4. Moore, T. J. (2020). Omega-3 fatty acids and inflammatory biomarkers in menopausal women. Nutritional Therapeutics, 15(3), 234-241.
5. Brighten, J. (2019). Beyond the Pill: A 30-Day Program to Balance Your Hormones, Reclaim Your Body, and Reverse the Dangerous Side Effects of the Birth Control Pill. HarperOne.
6. National Institutes of Health. (2022). Magnesium: Fact Sheet for Health Professionals. Office of Dietary Supplements.
7. Reid, I. R., et al. (2014). Effects of vitamin D supplements on bone mineral density: A systematic review and meta-analysis. The Lancet, 383(9912), 146-155.
8. Freeman, M. P., et al. (2010). Omega-3 fatty acids: Evidence basis for treatment and future research in psychiatry. Journal of Clinical Psychiatry, 71(12), 1397-1409.