Understanding What Your Body Is Going Through and How to Support It Naturally
Menopause is a natural stage in every woman's life. While it marks the end of the menstrual cycle, it primarily signals a period of significant hormonal changes that can manifest as physical and emotional symptoms: hot flashes, sleep disturbances, fatigue, irritability, dryness of the skin, eyes, or vagina, as well as loss of bone density.
But this transition need not be feared. It can become a moment of self-listening and adaptation, especially through more targeted nutrition. Several vitamins and nutrients can indeed help alleviate menopause symptoms, support the body, and promote a better quality of life.
Menopause, a major hormonal transition
Menopause generally occurs between the ages of 45 and 55. Menopause is defined as when a woman has not had a menstrual period for 12 consecutive months. Perimenopause (or premenopause), on the other hand, refers to the years leading up to this stage, when hormonal fluctuations begin to be felt. (And believe me, for those who are in their premenopause, it can be quite something! 😉 — this is Audrée speaking — I expected changes, but this much? No...)
It is mainly estrogens — particularly estradiol — whose production gradually declines. However, these hormones do not only regulate the menstrual cycle: they also play a central role in bone health, mood regulation, metabolism, skin, joints, and even cardiovascular health.
The hormonal imbalance that sets in can therefore have a domino effect on the entire body. That is why an appropriate nutritional approach can greatly help support these vital functions.
Supporting Your Body During Menopause: Key Nutrients
1. Vitamin D, calcium, and vitamin K2 – The pillars of bone health
With the decrease in estrogen, bone mineral density tends to decrease, increasing the risks of osteopenia and osteoporosis. To prevent demineralization, it is essential to ensure sufficient intake of calcium, but especially of vitamin D and vitamin K2, two nutrients that facilitate the absorption of calcium and its proper fixation in the bones.
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The vitamin D is synthesized by the skin under the effect of the sun, but deficiencies are common, especially in Canada. And importantly, studies show that during perimenopause and menopause, the majority of women are below the normal vitamin D level. Supplementation is often recommended, particularly in winter.
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The vitamin K2, less known than K1, plays a crucial role in the distribution of calcium in the body. It is notably found in certain fermented cheeses and natto (fermented soybeans, a traditional Japanese dish). (You will find here the combo Vitamin D + K2 from XPN World for those who want to maximize)
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The calcium, for its part, is found in dairy products, canned sardines (with bones), tofu, broccoli, or leafy green vegetables.
💡 Good to know : A combination of vitamin D + K2 + calcium provides better effectiveness than calcium intake alone.
2. B Vitamin Complex – For Energy and Nervous Balance
B vitamins are essential for energy production, proper nervous system function, and mood regulation. During periods of hormonal fluctuations, they can support concentration, reduce mental fatigue, improve sleep quality, and help better manage stress.
Here are some of the most important at this stage of life:
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B1 (thiamine) : supports energy metabolism.
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B2 (riboflavin) : contributes to the health of the skin and mucous membranes.
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B3 (niacin) : helps maintain good brain and cardiovascular function.
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B6 (pyridoxine) : supports hormonal regulation and serotonin production.
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B9 (folate) and B12 : work together on DNA synthesis, red blood cell formation, and neurological function.
B12 and folate deficiencies are common with age and can worsen fatigue, mood disorders, or mental confusion.
💡 Foods to prioritize : whole grains, eggs, lean meats, poultry, legumes, spinach, sunflower seeds, dairy products, nutritional yeast. For B12, supplementation may be helpful if you follow a vegetarian diet or if your absorption is reduced.
*** Note that the vitamins and minerals offered in this article are mostly available, with options, in the section Vitamins & Minerals of the shop. ***
3. Vitamin C – For skin, immunity, and vitality
In addition to its well-known role in supporting the immune system, vitamin C is a powerful antioxidant. It contributes to tissue regeneration, collagen formation (essential for skin firmness and joint health), and protection against oxidative stress, which increases with the decline of estrogen.
Preferred sources : citrus fruits, kiwis, bell peppers, strawberries, broccoli, and Brussels sprouts.
4. Omega-3 and isoflavones – For the heart and hormones
Omega-3
Omega-3 fatty acids (EPA and DHA), mainly derived from fatty fish (salmon, mackerel, sardines), flaxseed or chia seeds, provide an anti-inflammatory effect beneficial for the heart, joints, and even mood management. During menopause, when cardiovascular health is a key concern, they deserve your full attention.
Isoflavones
Found in soy and flax, these plant phytoestrogens can have a "buffering" effect on hormonal symptoms. Although their effectiveness varies from person to person, they can help reduce the frequency of hot flashes and support bone health.
5. Fibers and probiotics – The duo for hormonal balance
The fibers dietary (found in fruits, vegetables, legumes, and whole grains) support the gut microbiota, a key player in the "reabsorption" of estrogens and their elimination. A balanced microbiota therefore helps to modulate fluctuations in these hormones.
Add also some probiotics (kefir, fermented yogurt, sauerkraut) to strengthen this regulation, improve digestion, and promote good emotional health – because the gut and the brain are constantly communicating.
6. Siberian rhubarb: a natural ally for menopause
For those for whom the effects of menopause are too difficult to endure, this solution could help you:
Among the plants increasingly used to relieve menopausal symptoms, Siberian rhubarb (or Rheum rhaponticum, also called rhapontic rhubarb) stands out for its interesting profile. Unlike classic phytoestrogens such as those from soy, this variety of rhubarb contains compounds called rhaponticins, which act selectively on beta estrogen receptors. This targeted action could help reduce certain symptoms like hot flashes, irritability, or sleep disturbances, without stimulating sensitive tissues such as the uterus or breasts.
Clinical studies have shown a significant improvement in menopausal symptoms in women who took a standardized rhapontic rhubarb extract (ERr 731)). Although these results are encouraging, it is essential to emphasize that this type of supplement must be used under medical supervision or by a qualified healthcare professional, particularly in women with a history of hormone-sensitive conditions or hormone-dependent cancer.
How to structure your meals on a daily basis
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Lunch : Oatmeal with rolled oats + chia seeds + red fruits (vitamin C + omega-3)
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Snack : Handful of almonds and some pieces of crunchy bell pepper
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Dinner : Salmon or tofu salad + colorful vegetables + seeds (rich in B, C, omega)
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Snack : Unsweetened applesauce + fermented yogurt (fiber + probiotics)
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Dinner : Roasted vegetables + poultry or legume + broccoli + servings of oily fish
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Evening : Sacred basil or chamomile infusion to promote relaxation
Vitamins to better get through menopause
The key is not in a "miracle pill," but in a rich, varied, and balanced diet, supplemented if necessary by targeted add-ons. Focusing on:
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Bone health (D, K2, calcium)
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Energy and nervous well-being (B vitamins)
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Immunity and vitality (vitamin C, omega-3)
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Hormonal balance (isoflavones, fibers, probiotics)
… we find a gentle path to a fulfilling, natural, and serene menopause.
Article written by Audrée Hogue