The average age for menopause in North American women is 51. At 50, most women are going through perimenopause or menopause. The hormonal changes associated with menopause affect nutritional needs. Moreover, because you need fewer calories as you age, it becomes harder to maintain adequate intake of all micronutrients without also consuming extra calories. Consult your health care provider or a registered dietitian to adjust your diet to menopausal changes.
Calcium
After menopause women lose the protective effect of estrogen on bone health. It is strongly recommended that you consume 1,000 to 1,500 mg of elemental calcium a day. Most dairy and fortified soy products contain calcium, as do fortified cereals and many protein powders. Consult with a registered dietitian or keep a food diary to track your calcium intake. If you aren't getting enough calcium from food, consider taking supplements.
Vitamin D
You need vitamin D to use calcium; aim for 400 IU of vitamin D per day. Your body can synthesize vitamin D from sunlight but women who spend little time outdoors or who live in cold climates may need to obtain vitamin D from low fat dairy products or fatty fish. Many multivitamins and fortified cereals and some calcium supplements may contain vitamin D. Your health care provider can help you determine whether you need vitamin D supplements.
Iron
You need less iron once you stop menstruating. Menstruating women require 18 mg of iron a day and post-menopausal women require only 8 mg. Fortified cereals and vitamins formulated for younger women may provide too much iron for you. Post-menopausal women should avoid iron supplements and multivitamins designed for younger women unless instructed to take them by a physician. A multivitamin designed for a post-menopausal women should contain no more than 8 mg of iron.
Supplements for Menopausal Symptoms
Some evidence suggests that soy products may reduce menopausal symptoms. As the research is still in progress, the University of Maryland Medical Center recommends that women consume moderate amounts of soy foods rather than taking soy supplements. Flaxseed may also have some beneficial effects for menopausal symptoms as well as being a source of alpha-linolenic acid, which is converted by your body into omega-3 fatty acids. As in the case of soy, scientific studies are still inconclusive, but it's worth consulting with your health care provider to see if incorporating more flax into your diet would be valuable.
Omega-3s
Omega-3 fatty acids, obtainable directly from fatty fish and indirectly from flax and other vegetable sources, may reduce the risk of heart disease, something especially important after menopause when women lose the heart-protective effects of estrogen. Consult your doctor or a registered nutritionist about incorporating more omega-3s into your diet.
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