Does vegetarian or vegan eating impact menopause? Menopause specialist Suzanne explains

Your diet can influence the symptoms you experience during menopause. Certain foods can exacerbate symptoms, whereas others may offer relief. It’s no wonder that many women reassess their eating habits during this stage of life. Do you follow a vegetarian or vegan diet and wonder how it affects your body and well-being? Or are you thinking about making a dietary change? Our menopause specialist Suzanne highlights the benefits and key points to consider.  

Firstly, an important note: regardless of the diet you choose—whether it includes meat, excludes meat, or is entirely plant-based—it’s all about how you structure it. Do you opt for a varied and healthy diet with plenty of vegetables and fruit, or do you primarily consume processed foods? We’ll guide you on how to best support your body during menopause with a vegetarian or vegan lifestyle.  

What’s healthier: omnivore, vegetarian, or vegan?

If only there were a straightforward answer! But, as with many (dietary) choices during menopause, this is highly personal. Over the years, research has shown that both vegetarian and vegan diets can provide all the essential nutrients your body needs, possibly with the aid of supplements. The same applies to diets that include meat and fish. Each dietary pattern has its own benefits, but there are also considerations to bear in mind. More on that shortly.  

Is one better than the other? That depends on what works for you. Do you feel more energised with a particular diet? Every body is different. – Suzanne

The benefits of vegetarian or vegan eating

Women adopt vegetarian or vegan diets for a variety of reasons. Some do so for environmental concerns, others for animal welfare, or perhaps for health reasons. In this blog, we’ll focus on the latter. Here’s how a vegetarian or vegan diet can benefit your health during menopause:  

• It can support your natural oestrogen levels. During menopause, oestrogen levels decline, leading to various symptoms. Incorporating foods like flaxseed, soy, tempeh, and legumes into your diet introduces plant-based phytoestrogens. These can slightly support your oestrogen levels and may help reduce symptoms such as hot flushes. Opt for organic or fermented soy, as conventional soy often contains pesticides or is genetically modified.  
• It reduces saturated fat intake and has anti-inflammatory effects. Plant-based foods such as vegetables, fruits, legumes, and nuts contain less saturated fat than animal products like meat. These foods also provide antioxidants, such as vitamins C and E, which can help reduce inflammation and contribute to a healthier cardiovascular system. This is particularly important as the risk of cardiovascular disease increases after menopause.  
• It promotes a healthy gut microbiome. Did you know that gastrointestinal issues are up to three times more common during menopause? A diet rich in vegetables and legumes ensures a good fibre intake. These fibres support a healthy gut flora as they provide nourishment for the beneficial bacteria in your intestines. A gut flora abundant in healthy bacteria has a positive effect on your immune system, metabolism, and hormones. Fibres also help lower your risk of type 2 diabetes by stabilising your blood sugar levels. Remember to drink plenty of water to ensure the fibres can work effectively. 
• It’s easier on your liver. Your liver plays a crucial role in breaking down hormones and eliminating toxins from your body. Some women choose a plant-based diet believing it reduces exposure to hormone-disrupting substances, such as antibiotic or hormone residues found in animal products. Although scientific evidence for this remains limited, it may be worth taking into account. Organic meat generally contains fewer of these substances.  
• It boosts energy and supports hormonal balance. Does your vegetarian or vegan diet consist of an abundance of vegetables, nuts, and seeds? If so, you are likely obtaining a substantial amount of magnesium, vitamin C, and B vitamins. These nutrients boost your energy, assist in stress management, and support hormonal balance during menopause. 
• It lowers the risk of heart disease, diabetes, and obesity. During menopause, it’s especially important to care for your heart, as declining oestrogen levels increase the risk of heart problems and weight gain. A vegetarian diet helps balance cholesterol, blood sugar levels, and weight, reducing the likelihood of these issues. A large study by the University of Sydney found that a vegetarian diet can lower the risk of cardiovascular disease, obesity, and diabetes, especially when focusing on unprocessed, plant-based foods without added sugars and trans fats. 

In summary: A vegetarian or vegan diet offers numerous benefits during menopause and can positively impact your body. However, as with any diet, there are a few things to keep in mind.  

What to watch out for with a vegetarian or vegan diet during menopause

During menopause, your body undergoes significant changes, making it even more important to support it with the right nutrients. If you choose a plant-based diet, pay attention to the following:  

• Essential fatty acids. EPA and DHA are active forms of omega-3 fatty acids that your body uses for functions like supporting your heart, brain, and immune system. These are primarily found in fatty fish. If you follow a plant-based diet, you can get omega-3 from sources like chia seeds and walnuts in the form of ALA. However, your body converts ALA to EPA and DHA only in limited amounts. Consider a (vegetarian or vegan) omega-3 supplement.  
• Vitamin B12. Vitamin B12 is crucial for the production of red blood cells and the proper functioning of the nervous system. Unfortunately, B12 is almost absent in plant-based foods. If you’re vegan, a B12 supplement is essential! If you’re vegetarian and regularly consume eggs, cheese, or other dairy products, you’re likely getting enough B12, but it’s always wise to check with your doctor.  
• Iron. Iron is vital for oxygen transport in your body, and a deficiency can cause fatigue and concentration problems. Plant-based iron (found in spinach, lentils, and pumpkin seeds) is less easily absorbed than iron from meat. Pair it with vitamin C-rich foods like bell peppers, citrus fruits, and tomatoes to enhance absorption. Suspect an iron deficiency? Get tested by a doctor before taking supplements.  
• Calcium. During menopause, declining oestrogen levels reduce bone density, increasing the risk of fractures. If you follow a vegetarian or vegan diet, ensure you consume enough calcium- and magnesium-rich foods like yoghurt, cheese, almonds, sesame seeds, and leafy greens like kale and bok choy. Don’t forget to spend time outdoors in the sun—exposing your arms or legs—to boost vitamin D production, which aids calcium absorption and regulation.  
• Cholesterol. Cholesterol is involved in producing sex hormones like oestrogen and progesterone. While your body produces cholesterol on its own, you can support this process by consuming healthy fats. Think avocado, olive oil, nuts, and plant-based protein sources like legumes, tofu, and tempeh. This helps keep your body balanced during menopause. 

Maintain muscle mass with adequate protein

As oestrogen levels drop during menopause, muscle mass can decline more rapidly. That’s why protein intake deserves extra attention. Proteins help repair and build muscle tissue, especially when combined with strength training. If you follow a vegetarian or vegan diet, here’s how to maintain your muscle mass:  

• Consume enough protein. Ensure you consume at least 1 gram of protein per kilogram of body weight each day. For instance, if you weigh 70 kg, aim to consume 70 grams of protein daily. Tip: Track your intake using an app like the Eetmeter from the Dutch Nutrition Centre.  
• Combine different protein sources. Consider beans, tofu, tempeh, quinoa, and hemp seeds to ensure you obtain all the essential amino acids (the building blocks of proteins). The various amino acids serve different functions within your body. 
• Provide your body with the right vitamins and minerals. These are necessary to convert amino acids into usable proteins. Think magnesium, vitamin B6, vitamin C, and iron. 

Practical tips for your shopping list

Want to try a plant-based diet? Here are some practical tips for your next grocery trip:  

• Plant-based foods, like vegetables, often have a lower energy density. This means you’ll need to eat more to get enough calories, especially during menopause when your body requires extra energy. Fill your trolley with plenty of nutritious products.  
• Opting for ready-made meat substitutes? Check the label carefully. Pay close attention to the nutritional content: opt for products that provide adequate protein, iron, and, where possible, added vitamin B12. Aim to avoid options that are high in salt, sugar, or saturated fat. The ingredients list does not reveal everything—a lengthy list is not automatically unhealthy, but it is still prudent to scrutinise what it contains. 
• Lastly, fruits and vegetables can contain pesticides, so choose organic options where possible or consult the EWG’s 2024 Shopper’s Guide to Pesticides in Produce to identify which items have higher pesticide levels. 

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