Why Nutrition Matters in Perimenopause

Perimenopause can feel like a whirlwind. One day you’re fine, the next you’re battling fatigue, brain fog, mood swings, or stubborn weight changes. What’s really going on?

The answer often comes down to nutrition for perimenopause — and how your body’s needs shift during this time.

Instead of feeling powerless, you can take back control with the right fuel for your hormones, bones, muscles, and energy levels. Here’s why nutrition is such a powerful tool during perimenopause.

Hormones in Transition = Nutrients in Demand

When oestrogen and progesterone begin to fluctuate, it doesn’t just affect your cycle. These shifts impact:

• Bone density (increasing risk of osteoporosis).
• Muscle mass and metabolism (making strength harder to maintain).
• Sleep and mood (through their link with serotonin, cortisol, and melatonin).

That’s why nutrition for perimenopause is about more than calories — it’s about giving your body the resources to stay balanced and resilient.

Protein: Your Midlife Powerhouse

Research shows women in midlife often under-eat protein, even though needs increase. Protein is essential for:

• Protecting lean muscle mass.
• Supporting metabolism.
• Keeping blood sugar steady (goodbye, energy crashes).
• Improving satiety (reducing cravings).

👉 Try: adding a palm-sized portion of protein (beans, lentils, tofu, eggs, fish, or lean meat) at each meal.

Vitamins & Minerals: Small but Mighty

Certain micronutrients become even more important in perimenopause:

• Magnesium → supports sleep, stress, and hormone balance.
• Vitamin D + Calcium → critical for bone strength.
• B vitamins → boost energy metabolism and reduce fatigue.
• Iron → still important if cycles are heavy.

👉 Tip: focus on whole foods, but consider checking with your GP about blood tests for vitamin D and iron.

Gut Health and Hormone Balance

The gut microbiome is involved in how your body processes oestrogen. If digestion is sluggish or your gut is out of balance, symptoms like bloating and mood swings can be worse.

Probiotics, fibre-rich foods (vegetables, oats, pulses), and fermented foods like kefir or sauerkraut can support smoother hormone metabolism.

Botanicals: Gentle Natural Support

Some plants have been studied for their ability to support women through perimenopause:

• Ashwagandha → resilience and stress support.
• Maca → energy and mood balance.
• Dandelion root → liver and digestion support.
• CoQ10 → cellular energy.

They’re not a replacement for lifestyle or medical care, but can offer gentle support alongside nutrition.

FAQs: Nutrition in Perimenopause

Q: Can diet really change my symptoms?
A: While it won’t eliminate every symptom, the right nutrition can reduce severity, support long-term health, and improve energy.

Q: Do I need supplements?
A: Many women find food first is key, but supplements can help fill gaps. Choosing a combined, science-backed approach (rather than juggling multiple pills) makes it simpler.

Q: What’s the first change I should make?
A: Prioritise protein at every meal and reduce ultra-processed foods — this single step helps balance blood sugar and energy.

Small Shifts, Big Impact

Perimenopause doesn’t have to feel like a loss of control. By prioritising protein, key vitamins and minerals, gut health, and supportive botanicals, you give your body the foundation it needs to adapt and thrive.

✨ This is exactly why I’ve been working on a simple, all-in-one nutrition solution for women in perimenopause. It’s coming soon — and I can’t wait to share it with you.