The Ultimate Guide to Nutrition in Perimenopause: What Really Helps, What Doesn’t, and What Women Need Now

Perimenopause can feel unpredictable — energy dips, sleep becomes lighter, moods fluctuate, and your body suddenly responds differently to foods you’ve always eaten. But there’s one thing that consistently helps women feel better during this transition: eating in a way that supports hormone balance, metabolism, and long-term health.

This guide walks you through the foundations of nutrition during perimenopause so you can feel stronger, more energised, and more in control of your health.

Why Nutrition Matters More in Perimenopause

Your nutrient needs shift dramatically during this stage. Hormones influence everything from how well you recover from stress to how effectively you build muscle. The right foods can help stabilise these changes, reduce symptoms, and improve overall wellbeing.

Protein: Your Most Important Daily Pillar

Protein is the key to supporting metabolism, muscle strength, mood, and blood sugar stability. Women often under-eat protein without realising it, especially when appetite changes during perimenopause.

Benefits of increasing protein intake:

• Helps maintain and build muscle for strength and metabolic health
• Supports healthy weight management
• Keeps you fuller for longer and reduces sugar cravings
• Supports collagen repair, hair health, and skin firmness
• Stabilises blood sugar and energy across the day

Fibre: Your Hormone and Gut Helper

Fibre plays a crucial role in supporting digestion, reducing bloating, and helping the body eliminate excess hormones.

Why fibre is essential:

• Supports gut function and reduces constipation
• Helps regulate blood sugar
• Keeps cholesterol in a healthy range
• Supports the microbiome, which influences mood and immunity

Whole-Food Carbohydrates: Energy With Purpose

Carbs are not the enemy during perimenopause — you just need the right ones.

Choose carbohydrates that:

• Support stable energy
• Provide slow-release fuel
• Are rich in vitamins, minerals, and antioxidants

Healthy Fats: Essential for Hormone Balance

Your hormones are built from fats, so eating the right types is key for mood, skin health, and feeling satiated.

Best sources of healthy fats include:

• Nuts and seeds
• Avocado
• Olive oil
• Flaxseed and chia
• Oily fish (or plant-based alternatives if you're vegetarian or vegan)

The Key Nutrients Women Need More of in Perimenopause

Some nutrients become especially important during this stage due to shifts in metabolism, bone health, and stress levels.

Important nutrients to prioritise:

• Magnesium
• Vitamin D
• B vitamins
• Omega-3s
• Iron (if low)
• Calcium
• Adaptogens such as ashwagandha
• Probiotics for gut and immune support

Putting It All Together: What a Balanced Perimenopause Day Looks Like

A well-rounded day doesn’t need to be complicated. Think simple, repeatable meals.

A balanced day might include:

• A high-protein breakfast with healthy fats
• A fibre-rich lunch with colourful vegetables
• A nourishing evening meal with slow-release carbohydrate
• A daily nutritional blend that covers protein, vitamins, minerals, probiotics, and botanicals in one step

The Power of a Daily All-in-One Nutrient Blend

Many women struggle to meet their nutrient needs consistently through food alone — especially when symptoms impact appetite, energy, or routine.

A high-quality all-in-one supplement can support:

• Balanced energy
• Stable mood
• Stronger immunity
• Better digestive health
• Hormone support
• Muscle recovery
• Healthy ageing

Her Vital Blend was designed specifically for these needs with plant protein, adaptogens, vitamins, minerals, botanicals, and probiotics — all in one simple daily step.

Final Thoughts

Perimenopause doesn’t have to feel like guesswork. With the right nutrition foundations, your body can feel stronger, calmer, and more energised. Supporting your hormones through daily habits is one of the most powerful things you can do for your present wellbeing and your future health.