From the Guidelines
The best diet for a woman who cannot take Hormone Replacement Therapy (HRT) is one rich in phytoestrogens, calcium, vitamin D, and omega-3 fatty acids. Focus on consuming soy products like tofu, tempeh, and edamame, which contain natural plant estrogens that may help alleviate menopausal symptoms 1. Include flaxseeds, chickpeas, and lentils which also provide phytoestrogens. Ensure adequate calcium intake (1,200mg daily) through dairy or fortified plant milks, leafy greens, and sardines to protect bone health. Vitamin D (600-800 IU daily) from fatty fish, eggs, and sun exposure helps calcium absorption. Incorporate omega-3 rich foods like salmon, walnuts, and chia seeds to reduce inflammation and hot flashes. Stay well-hydrated and limit alcohol, caffeine, spicy foods, and processed sugars which can trigger hot flashes and mood swings.
Some key points to consider:
- Phytoestrogens may help alleviate menopausal symptoms, but evidence is inconclusive regarding their effectiveness in reducing the risk for osteoporosis or cardiovascular disease 1.
- Calcium and vitamin D are essential for bone health, and adequate intake can help prevent osteoporosis and fractures 1.
- Omega-3 fatty acids can help reduce inflammation and hot flashes associated with menopause 1.
- A well-balanced diet that includes a variety of whole foods can help support overall health and well-being during menopause.
It's essential to note that while diet can play a crucial role in managing menopausal symptoms, it's also important to discuss individual risk factors and preferences with a clinician to determine the best course of treatment.
From the FDA Drug Label
Nutritional support to help you feel better during menstruation and menopause* The FDA drug label does not answer the question.
From the Research
Dietary Recommendations for Women Who Cannot Take HRT
For women who cannot take Hormone Replacement Therapy (HRT), a balanced and healthy diet is crucial to reduce the risk of morbidities and chronic diseases associated with menopause 2. The following nutrients are essential for postmenopausal women:
- Vitamin B6
- Vitamin B12
- Vitamin D
- Iron
- Omega-3-fatty acids
- Lycopene
Importance of Vitamin D and Calcium
Vitamin D and calcium intake are vital for maintaining bone health in postmenopausal women 3, 4, 5. A daily intake of 500-800 IU of vitamin D and 1200-1300 mg of calcium can help increase bone mineral density and reduce the risk of osteoporotic fractures. Exercise, in combination with calcium and vitamin D supplementation, can also positively influence bone density and reduce the risk of falls.
Dietary Sources of Essential Nutrients
Postmenopausal women can maintain optimal serum levels of nutrients and vitamins by consuming a balanced diet that includes:
- Fresh fruits and vegetables
- Fats rich in omega-3-fatty acids
- Foods fortified with vitamin D and calcium
- Iron-rich foods, such as lean meats and leafy greens
Supplementation
If dietary sources are insufficient, supplementation may be necessary to maintain optimal levels of essential nutrients 2. However, it is essential to consult with a healthcare provider before starting any supplements to determine the best course of treatment.