Which nutrients are important for menopausal women?

Women in perimenopause or postmenopause should consume plenty of calcium, vitamin D, vitamin E, soy and antioxidant nutrients through diet and supplementation.

Calcium is arguably the most important nutrient for supplementation in women. It maintains strong bones and teeth throughout life, prevents bone loss, and may reduce symptoms associated with premenstrual syndrome. While the need for calcium increases during and after menopause, women in all stages of life should consume adequate levels of calcium for long-term prevention of osteoporosis. Calcium absorption also depends on the presence of vitamin D.

Vitamin E promotes overall health in a variety of ways, from prevention of heart disease to maintenance of neurological health. But recent studies have also shown that high levels of vitamin E in the breast tissue may be associated with a lower risk for breast cancer. Regular consumption of vitamin E may also reduce the symptoms of premenstrual syndrome and perimenopause. Natural sources of vitamin E include polyunsaturated vegetable oils, seeds, nuts, and whole grains.

A popular food product, soy provides several important health benefits – reduction of high cholesterol, reduction of symptoms associated with perimenopause, and reduction of estrogen-related osteoporosis risk. It can be found in many foods, including tofu, soybeans, soy burgers, and soy milk. In fact, many people cook with soy due to its meaty texture, high protein content, and ability to blend well with other flavors.