A Doctor’s Guide to (Peri)Menopause: the Top 5 Supplements & Nutrition

In our previous blog post, we explored the stages of perimenopause and menopause, common symptoms, and the importance of blood tests based on insights from Dr. Dovilė Kalvinskaitė, an obstetrician-gynecologist and lifestyle medicine specialist.

In this article, we continue with Dr. Dovilė's expert advice, focusing on nutrition and dietary supplements that can help relieve menopause symptoms, support muscle and bone health, and improve overall well-being.

Nutrition During Perimenopause and Menopause

One of the most important factors for healthy aging is maintaining muscle mass. While the Mediterranean diet is widely considered one of the healthiest eating patterns, Dr. Dovilė emphasizes a simpler principle: regardless of whether you eat an omnivorous, vegetarian, or vegan diet, the priority is consuming enough protein.

Protein supports muscle maintenance, immune function, healthy skin and hair, and hormone production.

The recommended dietary allowance of 0.8 g of protein per kilogram of body weight is enough for basic bodily functions, but many adults—especially during menopause—benefit from higher protein intake to preserve muscle mass.

Good protein sources include:

• Meat and poultry.
• Fish.
• Eggs.
• Dairy products.
• Legumes.
• Whole grains.
• Nuts and seeds.

For many women, aiming for approximately 1.2–1.6 g of protein per kilogram of body weight, spread across three meals, may help support healthy aging and muscle maintenance.

The second nutritional priority is fiber. A healthy gut microbiome supports digestion, hormone metabolism, vitamin production, and overall well-being.

To help nourish beneficial gut bacteria, aim for approximately 25–30 g of fiber daily by eating:

• Vegetables.
• Fruit and berries.
• Whole grains.
• Seeds.
• Nuts.

The third essential component is healthy fats, which are necessary for hormone production. Excellent sources include oily fish, extra virgin olive oil, avocados, and nuts.

Staying hydrated is equally important. Drinking enough water and replacing lost minerals with mineral water or electrolyte-rich fluids may help support overall health.

What About Intermittent Fasting?

Some women experiencing brain fog or metabolic changes may benefit from intermittent fasting or cyclical ketogenic eating patterns. However, these approaches are not suitable for everyone.

If you choose to try intermittent fasting, begin gradually—starting with a 12–14 hour fasting window before progressing to longer schedules such as 16:8 if appropriate.

Because protein remains the nutritional priority, ensure you can still consume enough protein within your eating window.

Top 5 Supplements Recommended by Dr. Dovilė

A balanced diet should always come first, but supplements may help fill nutritional gaps or support specific health concerns when recommended by a healthcare professional.

1. Vitamin D – Blood testing can help determine the appropriate dosage. Many women require individualized supplementation under medical supervision.
2. Vitamin K2 – Often recommended alongside vitamin D to support calcium metabolism and bone health. Always discuss supplementation with your healthcare provider if you take medications.
3. Magnesium – Magnesium bisglycinate may help improve sleep quality, while magnesium L-threonate may better support cognitive function and emotional well-being. Magnesium oxide is generally less well absorbed.
4. Omega-3 Fatty Acids – EPA and DHA support brain, joint, heart, and overall health. Typical daily recommendations are around 1,000–1,200 mg of combined EPA and DHA.
5. Creatine Monohydrate – One of the most extensively researched supplements, creatine supports muscle strength, endurance, brain function, and healthy aging. A commonly recommended dose is 5 g per day.

Other Supplements That May Be Helpful

Depending on individual needs, a healthcare professional may also recommend:

• B-complex vitamins.
• Selenium.
• Zinc.
• Folate (methylfolate).
• Black cohosh.
• Ashwagandha.
• Rhodiola.
• Curcumin.
• Resveratrol.

Not every supplement is appropriate for every woman. For example, supplements containing isoflavones may not be suitable for women with a history of certain hormone-sensitive cancers.

Choose High-Quality Supplements

Unlike prescription medicines, dietary supplements are not regulated equally in every country.

Whenever possible, choose supplements that have been independently tested by third-party laboratories and discuss dosages and potential interactions with your healthcare provider before starting any new supplement.

The Bottom Line

Nutrition forms the foundation of healthy aging during perimenopause and menopause. Prioritizing adequate protein, fiber, healthy fats, hydration, and evidence-based supplementation can help support hormone balance, muscle strength, bone health, and overall well-being.

In the final article of this series, we'll explore another essential part of menopause care: physical activity, sleep, stress management, and recovery.