The Menopause

Minerals and vitamins for the menopause

The menopause can bring with it an entourage of symptoms. These can range from the mildly troublesome to the truly debilitating. Increasing our intake of certain vitamins and minerals can help combat physical changes that the menopause brings.

Read on to find out which might help and for some delicious ways to incorporate them in our diets.

Minerals and vitamins for menopause

Vitamin D and calcium for bone strength and mood

Maintaining our bone density through good diet and exercise is essential. From our late twenties onwards, we’re unable to build any more calcium into our bones. During the first five years of the menopause, we can lose nearly 10% of our bone mass. It’s vital that our diets incorporate plenty of calcium and, where possible, vitamin D, which helps our body to absorb calcium.

Brown rice and oily fish are great sources of calcium, especially if you eat the bones of smaller fish. This tuna steak poke bowl is a perfect mix of the two (fresh tuna is an oily fish). Keep an eye out for orange juice and cereals that have been fortified with vitamin D. Yoghurt, cheese, and milk are some of the best natural sources of calcium.

Having low levels of vitamin D can have a profound effect on our mood. This is especially true in the dark winter months when our skin cannot produce enough of it in the limited, less intense winter sunshine. In the summer months, spend 10 minutes a day with your arms and legs exposed to the sunshine without protection. This should enable your skin to produce sufficient vitamin D. In winter, you may wish to take a supplement to top up your waning levels.


If hot flushes are keeping you up at night or stopping you in your tracks, magnesium may provide you with some relief. Studies have suggested that magnesium may help alleviate the symptoms of hot flushes and decrease their regularity considerably.

Magnesium has effective relaxing properties and can contribute to a better night’s sleep. Nuts and seeds are a great source – bake a loaf of Liz’s menopause cake to reap the benefits of magnesium-packed linseeds and sunflower seeds, and soya milk and flour rich in phytoestrogens.

Liz recommends the Pure Marine Magnesium from The Naked Pharmacy. The Naked Pharmacy sustainably source this from seawater and it’s one of the seven essential macrominerals we need for our bodies to function healthily. The marine magnesium formulation contains 376mg of elemental magnesium per capsule. Use code LIZLOVES for a 20% discount off at The Naked Pharmacy.

Vitamin C and selenium

With decreasing estrogen levels comes lower levels of skin-plumping collagen, which can leave our skin wrinkled, dry, and at greater risk of sun damage.

During this period of change, it’s especially important to maintain vitamin C levels to protect skin tissue and promote wound-healing. Oranges, kale and red peppers all have high levels of vitamin C. Surprisingly, Brussels sprouts are also a great source of the vitamin – especially when cooked with orange juice.

Recently, Liz has been taking Altrient’s liposomal vitamin C. This has been proven to provide higher rates of absorption than other forms.

Enjoy 10% off your first order at Abundance and Health with the code LIZLOVES.

Try to incorporate foods rich in the mineral selenium in your diet as this helps protect cells and tissue from damage. Amazingly, just one to two Brazil nuts will provide you with your recommended daily intake of selenium!

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