Top Nutrients For Perimenopause: Advice From a Dietitian

Wondering what the best nutrients for perimenopause are? As a dietitian mom in this stage of life, I’m here to share the key nutrients you should be paying attention to. 

Headaches, hot flashes, irritability, and changes in body shape–perimenopause can bring many shifts, but these are completely normal as hormones fluctuate (typically starting in your 40s). While some women experience more symptoms than others, this stage of life is nothing to fear. The issue? We simply don’t talk about it enough! 

More and more, I’m seeing social media posts and hearing podcasts where perimenopause is openly discussed, normalized and embraced. And to that, I say: hooray! It’s about time. For so long, we didn’t talk about perimenopause enough and it’s time to change that. 

As a registered dietitian (and fellow mom navigating this stage with you!), I’m here to share the top nutrients that can support your body and mind during this transition, so you can feel more confident navigating it with self-care, acceptance, and compassion.  

What People Aren’t Talking About With Perimenopause

While it’s great that conversations about perimenopause are becoming more common, there’s still a lot of misinformation—and sadly, a lot of body shaming—out there. Subtle or not, these messages can make it even harder to navigate this already challenging phase. Many women notice changes in their body weight or shape during perimenopause, even when their habits “haven’t changed”. I know how frustrating and confusing this can feel—but let me assure you, it’s completely normal, and you’re not alone.

At Centred Nutrition Collective, we believe in offering a fresh perspective on perimenopause. Instead of focusing on ‘fixing’ or changing your body, we’re here to help you honour and support it during this transition. Wherever you are on your body acceptance journey, our goal is to meet you there with compassion and practical tools. Together, we’ll prioritize self-care and foster a kinder, more supportive relationship with food and your body during this stage of life, while also providing you with the evidence-based answers and support you’re craving. 

What is Perimenopause?

Before we dive into nutrition, it helps to have some definitions because the terminology can be confusing! Perimenopause is a learning journey. I’m sharing what I’ve learned, starting with some definitions:

Perimenopause

This is the transition time before menopause. This phase can start anytime in your mid-30s to mid-50s. The average length of perimenopause is about four years, but it can last just a few months or as long as 10 years. 

As estrogen levels slowly decline, this is the phase where you feel the most symptoms, such as:

• Irregular periods
• Insomnia
• Hot flashes
• Night sweats
• Dry skin and itching
• Weight gain
• Headaches 
• Changes in breast size, shape or tenderness
• Vaginal dryness and sexual dysfunction
• Mental health changes such as mood swings, anxiety and depression

Good to know: 25% of women will experience no symptoms!

Menopause

Did you know that menopause is technically a single point in time? You are officially in menopause when you have no menstrual period for 12 months in a row. The average age for menopause is 51. After which, you enter a stage called postmenopause, where symptoms tend to be less intense, and for some people, they go away completely. 

Intuitive Eating Can Support Perimenopause

This is also a great time to embrace Intuitive Eating. This is a weight-neutral mind-body eating model developed by two Registered Dietitians, Evelyn Tribole and Elyse Resch. Instead of following strict diets or food rules, it’s about body attunement – tuning into your hunger, fullness, and eating what you actually enjoy eating. If you’re craving something, allow yourself to have it without guilt! It’s not about being “perfect” with food – it’s about giving your body what it needs while still enjoying the foods you love. Need support with Intuitive Eating? Our team has got your back!

Key Nutrients for Perimenopause

Nourishing your body with nutritious (and satisfying!) food is especially important at this time of life. It may help reduce symptoms and protect health in the long term. 

Aim to fill your plate at each meal with:

• Vegetables and fruit: (ideally) half your plate
• Whole grains: a quarter of your plate
• Protein-rich foods: a quarter of your plate

Now, I know – these recommendations can feel like a tall order and perhaps a bit prescriptive, and most of us (myself included) don’t fill half our plates with veggies every single day. The goal isn’t perfection but doing your best when you can. Think of it as a gentle nudge rather than a strict rule, and celebrate the small wins when you’re able to achieve this balance!

1. Calcium & Vitamin D for Bone Health

Let’s be real – our bones don’t usually get the spotlight, and many of us (myself included) tend to take them for granted, assuming they’ll always have our back (literally). But this is not the time to ignore your bones – it’s when they need the most love!

Here’s why: As estrogen declines during perimenopause, so does its protective effect on our bones. This can lead to a significant loss of bone density and a higher risk of osteoporosis. In fact, up to 20% of bone loss occurs during this time, and  1 in 3 women over 50 will experience a fracture due to osteoporosis, with a 15-20% risk of a hip fracture.

The reality: Hip fractures can be life-changing – and even life-threatening, with  20% of women not surviving the first year due to complications.

But don’t panic – it’s not all bad news!

The great news is, you can take control of your bone health starting now. Think of it as showing your bones a little more love by staying active with fun weight-bearing exercises (think walking, dancing, yoga or weight training), get your daily dose of calcium and vitamin D and check-in with your doctor. Small, simple steps today can mean strong, happy bones for years to come. Your future self will thank you!

Key nutrients to protect your bones:

• Calcium: Sources include dairy products like milk, cheese, and yogurt. For non-dairy options, look for fortified plant-based beverages (remember to shake them well before serving), tofu (made with calcium), canned salmon or sardines (with bones), almonds, sesame seeds, and leafy greens like kale and collards.
  
• Vitamin D: Found in fortified milk or plant-based beverages, eggs, and fatty fish, however, most of us do not get enough from food. Since it’s hard to get enough vitamin D from food alone, most women will benefit from a supplement.

2. Protein for Muscle Mass & Energy

Why it matters: Muscle mass naturally declines as we age (which can result in a slowed metabolism), but adequate protein intake can help preserve it. Protein also supports bone health, stabilizes blood sugar, and helps you feel satisfied longer – a win-win for overall health during this stage.

How much protein do you need? It depends on a number of factors – like how active you are and any health conditions you may have, which is why it’s best to talk to a Registered Dietitian to get personalized recommendations. A good place to start for most women in perimenopause is 1–1.2 grams of protein per kilogram of body weight daily. Research suggests that getting 25-30 grams of protein per meal can help prevent muscle loss as we age.

Protein-rich foods to include:

• Animal-based: Poultry, beef, pork, fish, eggs, and dairy products like milk, yogurt, and cheese.
• Plant-based: Lentils, beans, chickpeas, edamame, tofu, tempeh, and nuts.

What does a meal with 25 grams of protein look like? Here are a few examples:

Greek Yogurt Bowl:

• ¾ cup (200g) plain Greek yogurt (15g protein)
• 2 tablespoons chia seeds (5g protein)
• 2 tablespoons pumpkin seeds (5g protein)
• ½ cup berries 

Turkey and Cheese Wrap:

• 3 oz turkey breast (21g protein)
• 1 slice cheddar cheese (4g protein)
• 1 whole-grain tortilla (varies, ~3-5 grams)
• Veggies 

Salmon and Quinoa Bowl:

• 3 oz baked salmon* (22g protein) 
• ½ cup cooked quinoa (4g protein)
• Steamed vegetables (1+g – varies, depending on the vegetable)

*For a plant based option, could sub with 1 cup shelled edamame (20 grams)

Pro tip: Combining your protein intake with weight-bearing exercise is important to protect and maintain muscle mass, improve strength and boost energy. Aiming for a combination of moderate-intensity activities (150 min/week), resistance training (2-3 times/week) and balance exercises can help manage symptoms and also improve your overall health.

3. Omega-3s for Brain & Heart Health

Why it matters: Omega-3 fats may help improve mood, which is especially important if your perimenopausal symptoms include mood changes. Omega-3 fats also reduce inflammation and support heart health, which is important as we age. As estrogen levels decline, arteries get more stiff, which can affect heart health. Omega-3 fats help lower blood pressure and triglyceride levels, and help prevent blood clots.

There are different types of omega-3 fats:

• DHA and EPA are found in oily fish such as salmon, tuna, trout, sardines and mackerel. Aim to have at least two servings of fish each week. If you don’t eat fish, talk to your doctor or dietitian about omega-3 supplements.
• ALA is found in plant-based foods such as walnuts, chia, flax and hemp seeds. Enjoy these as part of meals and snacks. 

Pro Tip: Not a fish fan? You may want to consider an omega-3 supplement. 

4. Fibre for Gut Health 

Why it matters: Fibre is essential for gut health, digestion, and overall well-being, especially during perimenopause. Fibre helps manage cholesterol levels, protecting against heart disease. It also supports the gut microbiome, which is known to be affected by hormone fluctuations during this time. 

A healthy gut microbiome helps metabolize estrogen and can help reduce symptoms. It also supports the immune system – where 70–80% of immune cells are found –  can bolster mental health, and may reduce the risk of health conditions associated with menopause such as osteoporosis and heart disease. 

How much? Women aged 19-50 should target at least 25 grams of fibre per day. High fibre foods include whole grains, vegetables, fruits, seeds, nuts and beans. 

How to get enough:

• Fill half of your plate with vegetables and fruits at every meal 
• Choose whole grains such as brown rice, oats, quinoa and whole grain bread more often than refined white bread or rice
• Snack on a small handful of nuts and dried fruit
• Add chia, flax or hemp seeds to smoothies, cereal or yogurt
• Enjoy bean-based snacks such as roasted chickpeas, edamame or hummus with vegetables

Pro tip: Prebiotics are a type of fibre that feed the good bacteria in your gut and are naturally found in foods such as garlic, onions, leeks, asparagus, bananas, legumes, and soybeans. Including a variety of prebiotic-rich foods in your diet can help support a healthy gut microbiome.

5. Magnesium for Sleep & Stress Relief

The most commonly reported symptom in menopause is insomnia, or disturbed sleep. Some people say they have trouble falling asleep or staying asleep. Well, luckily magnesium may help improve sleep quality! Bonus: magnesium is another nutrient that is important for both bone health and heart health, so it’s important to choose foods rich in magnesium.  

Foods that contain magnesium include:

• Seeds, specifically pumpkin and chia seeds
• Nuts such as almonds and cashews
• Peanuts and peanut butter
• Spinach
• Beans, such as black beans, kidney beans and edamame
• Grains, such as rice and oats

In some cases, magnesium supplements may be warranted. Studies have looked at magnesium supplements as a sleep aid and have found promising results. Work with your dietitian or family doctor for more information on type and dosing.  

6. Iron for Energy & Fatigue Prevention

Why it matters: The perimenopause phase is highlighted with irregular periods. For some of us, that means heavier and more frequent periods, and increased blood loss. We lose iron through menstrual blood, so if your period frequency or heaviness has increased, this is something you’ll want to pay attention to. Research suggests that close to 20% of Canadian women (aged 19-50 years) are iron deficient. It’s important to talk to your doctor and ask for a blood test to check your iron status, as you may need iron supplements because sometimes food sources aren’t enough. 

Iron is found in many foods, and some are easier for the body to absorb than others.

• Heme iron: heme is recognized by the body and is easier to absorb. It is found in meat, fish and poultry. 
• Non-heme iron: Non-heme iron is harder for the body to absorb. It is found in eggs, beans, nuts, seeds, grains and iron-fortified cereals. It’s also found in leafy greens, such as spinach and kale. You can boost the absorption of non-heme iron by pairing it with foods that contain vitamin C, such as sweet peppers, oranges and strawberries. 

Conclusion

Perimenopause can be a big and unpredictable transition, but nutrition truly can make a difference in managing symptoms and supporting your long-term health. It’s not about being perfect – it’s about small, simple changes that add up, like sprinkling chia seeds on your yogurt or adding a bit more protein to your breakfast. And you don’t have to figure it out alone – we’re here to help! Research shows that nutrition counseling with a registered dietitian during perimenopause can be key to managing health risks and supporting your long-term well-being with tailored strategies.

Take the first step today and book a discovery call with one of our CNC Women’s Health Dietitians. Together, we can create a personalized plan to support your needs and goals.