Welcome back to Nutrition and Perimenopause!
In Part 1 of the Nutrition and Perimenopause story, we covered three key nutrients (protein, phytoestrogens, and omega-3 fats) that can help support your body through the ups and downs of perimenopause. You can find that blog article here.
But there’s more to the picture. As hormones continue to shift, other nutrients quietly play a big role in how we feel, sleep, move, and even think.
In Part 2, we’ll dive into a few unsung heroes of midlife nutrition – think bones, brains, and balance. Simple, sustainable changes that can make a big difference in how you show up each day.
If you want to learn more about Perimenopause and how this time of your life requires a different nutritional approach, check out my upcoming online Nourished Perimenopause foundations workshop…it’s FREE! It’s on Tuesday July 22nd at 8pm and you can sign up here👇
Calcium & Vitamin D for Bone Health
Oestrogen helps protect bones, so as levels decline in perimenopause and menopause, bone density can start to decrease. Our calcium requirements actually increase as we age so it’s even more important to ensure we’re getting enough of this essential mineral. Plus, if you choose plant-based milks over dairy, check that they are fortified with calcium. Even though they may look like cow’s milk (white and liquid-y!), their natural nutrition profile is very different so they aren’t necessarily an even swap. You may be inadvertently missing out on essential protein and calcium if you’re not aware.
✔ Calcium: Aim for calcium-rich foods like dairy products, fortified plant milks, almonds, tofu, sesame seeds/tahini, tinned salmon (if you eat the bones) and leafy greens.
✔ Vitamin D: Sunlight is best in NZ, but supplements may be needed—especially in winter or for those who cover up. And making sure your vitamin D supplement has K2 is important for the best absorption. If you would love more advice on appropriate supplements to take, book in for a health Warrant of Fitness consult with me.
Fibre for Gut & Hormone Health
Fibre does more than keep things regular…it helps balance blood sugars and can assist with oestrogen metabolism via the gut microbiome. It is one of the key drivers of good health but is so often overlooked so make sure you’re including plenty of high fibre foods in your eating. Diets such as keto or carnivore can seriously lack fibre, so ask yourself if these are worth pursuing for your longterm health. (I think not!)
✔ Include whole grains, legumes, nuts, veggies, fruit and seeds (like flaxseeds).
✔ Supports satiety and weight management too.
Magnesium for Mood & Sleep
Magnesium can help with stress, sleep, and even mild anxiety…things many women notice ramp up in perimenopause. Plus if you’ve got restless legs or cramps, this can be a sign of less than optimal magnesium. For a lovely relaxing way to get some magnesium in, consider a bath with epsom salts. We actually absorb the magnesium transdermally and the warm water is wonderful for relaxation too.
✔ Found in nuts, seeds, legumes, dark chocolate, and leafy greens.
✔ A supplement may be useful at times, I tend to recommend magnesium glycinate for perimenopausal women.
Plus…Iron (for some women)
Heavy periods in perimenopause can lead to low iron. If this is relevant for you, it’s definitely worth checking your iron status through a blood test. You can help ensure an adequate intake from lean red meat, mussels, white meat, organ meat, legumes, leafy greens, and fortified cereals, plus include some vitamin C foods to help with absorption. An iron supplement can be necessary, but may be off-putting as many cause constipation. Reach out for an individual consult if you’d like to learn more about iron supplements that are gentler on the digestive system.
So, where to from here?
While perimenopause can feel unpredictable, the right nutrition can make a real difference. Supporting your body with key nutrients like calcium, fibre, magnesium and iron helps protect your bones, balance hormones, boost energy, and promote a sense of calm. Small, sustainable changes truly add up.
Want to take things further?
If you found this helpful, you’ll love Nourished Perimenopause, my online course designed specifically for women navigating perimenopause. We start September 8th, and over eight weeks you’ll get practical, evidence-based strategies, simple recipes, expert advice on supplements and medication, and realistic ways to support your body through this transition. I gather up all the research and evidence, and just give you the facts, recipes and hacks so it’s super easy and doable.
It’s everything I wish women were told sooner—clear, kind, and focused on real results.