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Important nutrients in menopause - for men & women

May 06, 2022 5 min read

Important nutrients in menopause - for men & women

Important nutrients in menopause

Sooner or later we will all experience it: Menopause!

Both men and women experience menopause - although in different ways. 

For women: Bit by bit, the ovaries stop working and produce less and less of the female sex hormone estrogen. The consequences: Ovulation and thus menstruation stop.

But that is not all. Menopause comes with a whole series of changes in our bodies. This is because, up to now, the hormones have fulfilled many different tasks. For example, hormones have slowed the loss of bone mass and kept our mucous membranes moist, which affects cholesterol levels. 

For men: During climacteric, the body produces less of the male sex hormone testosterone. This begins gradually; menopause can start in men as early as their mid- to late 30s. At that age, the body's production of testosterone decreases by an average of one to 1.2 percent per year. This is why climacteric in men is also known as testosterone deficiency syndrome.

No wonder, that these changes in the body bring with them numerous consequences and side effects. 

Very important for any change in our life is to listen to our body and accept that a physical change always requires changes in our health routine.  

During menopause, it's important to rethink your nutrient needs! In this way, negative developments can be prevented.

But don't worry! We will help you! In this article we explain which nutrients you should pay special attention to from now on!


Menopause means a change in diet

One thing is clear: before menopause is not the same as after menopause! You must be aware that menopause means the beginning of a new phase of life for you. After menopause, your metabolism slows down and your intestines can no longer absorb and process some nutrients as well as before. This means that after menopause you may gain weight slowly but steadily, even though you eat just as much as before. So the simplest solution to this problem is to eat about 200 kilocalories less per day from now on. Make sure that you eat as many fruits and vegetables as possible and less pasta, cakes or ready meals. But don't worry! Of course, you should continue to enjoy your life. How about treating yourself to a piece of cake only once a week instead of every day? 

But don't forget: even though you may be eating a little less now, you still need to make sure you're getting enough nutrients. Because of the change in your body, you need less energy, but at the same time more nutrients.

The following nutrients are particularly important during menopause:


  1.    Calcium

Due to the reduction in estrogen/testosterone levels, bone resorption progresses and bone formation is delayed. The risk of bones becoming more porous increases and osteoporosis is also a common problem in old age. The risk of bone fractures increases, and these also heal more poorly in old age. In addition to the thigh bones, the vertebrae are also at particular risk of fracture. If these break, it is soon no longer possible for those affected to stand up straight. To prevent this and slow down the degradation processes, exercise and a calcium-rich diet are recommended.

The mineral calcium serves as a building material for bones and teeth. 

The calcium requirement is 1000 to 1500 milligrams daily.

You can get calcium from dairy products, leafy greens, nuts, grains and legumes. If you want to make sure you're getting enough calcium every day without stressing, we recommend taking the superfood Spirulina & Chlorella. Our  Spirulina & Chlorella complex provides you with a rich daily dose of B vitamins, iron, calcium, phosphorus, potassium, magnesium, zinc, selenium, copper, chromium, manganese, sodium and iodine.


  1.    Vitamin D

Calcium and vitamin D are close friends. They work hand in hand. In order for your body to absorb calcium well, vitamin D is important. This is because vitamin D promotes the absorption of calcium from food into the body and its incorporation into bone mass. Vitamin D is also called the sunshine vitamin because the body makes it from sunlight. But unfortunately, few people manage to enjoy enough sunlight (30 min a day) every day. Therefore, it is recommended to take vitamin D as a supplement. We offer different  vitamin D capsules in different dosages. So you can decide for yourself if you want to take the capsules every day, every 2 days or only every 5 days.


  1.    Vitamin C

Vitamin C is necessary for collagen formation and for a firm connective tissue. It also supports the immune system and neutralizes the aggressive free radicals that are constantly produced during the very normal metabolic processes. These substances can damage our cells. A good supply of vitamin C counteracts this. Adults need about 100 milligrams of vitamin C daily. Eat enough fruits and vegetables or take vitamin C capsules daily to ensure that your body is supplied with all the vitamin C it needs, especially during menopause.


  1.    B-Vitamins

Do you know this: You are stressed and irritated because of every little thing, or for no reason at all?

This is quite normal during menopause. The B vitamins can be a great help for this. They support the nervous system and brain function and are also needed for restful sleep. They also work against stress and fatigue and provide support for "brain fog" and stress during menopause. Brain fog includes phenomena such as difficulty concentrating, forgetfulness, memory problems, confusion and lack of focus - in short, the feeling that you can no longer think clearly.


  1.    Omega-3

The risk of cardiovascular disease increases during menopause. The most common causes include obesity, high blood pressure, and elevated cholesterol and blood sugar levels. Healthy fats have an anti-inflammatory effect, improve the flow of blood and have a positive effect on the heart vessels. They positively influence cholesterol levels and strengthen the immune system. Include oily fish in your diet at least three times a week or take omega-3 capsules daily.


  1.    Probiotics

During menopause, many people find that their digestion no longer functions as smoothly as it used to. Constipation, flatulence and bloating are not uncommon. Cramps also occur and some suffer from alternating constipation and diarrhea. Hormonal changes during this time play a significant role in these problems. It is particularly important to eat fiber in the form of vegetables, fruit and whole grain products as well as probiotic foods with lactic acid bacteria on a regular basis. A sluggish intestine thus gets going again and up to speed. High-fiber foods stimulate digestion, make you full and allow the good bacteria to grow. With a strong intestine, nutrients can be better absorbed, ingredients are better tolerated and the body's defenses and immune system are strengthened. If you suffer from intestinal problems, you can support your intestinal flora withprobiotics. They provide for good bacteria strains in your intestine.


Vitamins & minerals give you power during menopause

No need to panic! Menopause symptoms are annoying, but also completely normal. We will all experience them later or sooner. The good thing is that you have the possibility to support your body during this complicated time. 


The key is to listen to your body and pamper it especially during these years of change: Move your body regularly, make sure to drink enough water, get enough sleep, rest and take care of all the vitamins & minerals mentioned above!