Does a vegetarian or vegan diet affect menopause? Hormone therapist Suzanne explains

If only there were a straightforward answer! As with many dietary decisions during menopause, this is highly individual. Over the years, research has shown that both vegetarian and vegan diets can provide your body with all the essential nutrients it needs, possibly with the help of supplements. The same applies to diets that include meat and fish. Each dietary pattern has its advantages, but there are also important considerations. More on that shortly.

Women choose vegetarian or vegan diets for various reasons. Some do so for environmental concerns, others for animal welfare, or perhaps for health reasons. In this article, we’ll focus on the health benefits. Here’s how a vegetarian or vegan diet can support your health during menopause:

• It can support your natural oestrogen levels. During menopause, your oestrogen levels drop, which can lead to various symptoms. By including foods such as flaxseed, soy, tempeh, and legumes in your diet, you consume plant-based phytoestrogens. These provide a small boost to your oestrogen levels and may help reduce symptoms like hot flushes. Choose organic or fermented soy, as conventional soy often contains pesticides or is genetically modified.
• It reduces saturated fat intake and has anti-inflammatory properties. 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 help reduce inflammation and promote 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 provides plenty of fibre, which supports a healthy gut microbiome by feeding the beneficial bacteria in your gut. A gut microbiome rich in healthy bacteria positively impacts your immune system, metabolism, and hormones. Fibre also helps stabilise blood sugar levels, reducing the risk of type 2 diabetes. Don’t forget to drink enough water to help the fibre work effectively.
• It reduces the burden on your liver. Your liver plays a vital role in breaking down hormones and eliminating toxins from your body. By choosing a diet free of animal products, you consume fewer toxins and hormone-disrupting substances, such as hormones and antibiotics often found in animal fats. This allows your liver to focus on removing waste products. Organic meat is an exception, as it typically contains fewer harmful substances.
• It boosts your energy and supports hormonal balance. Does your vegetarian or vegan diet include plenty of vegetables, nuts, and seeds? Then you’re likely getting a good dose of magnesium, vitamin C, and B vitamins. These nutrients boost your energy, help manage stress, and support hormonal balance during menopause.
• It lowers the risk of heart disease, diabetes, and obesity. During menopause, it’s especially important to take care of your heart, as declining oestrogen levels increase the risk of heart problems and weight gain. A vegetarian diet helps keep your cholesterol, blood sugar levels, and weight in check, reducing the likelihood of these issues. A large study from the University of Sydney found that a vegetarian diet can lower the risk of cardiovascular disease, obesity, and diabetes, especially when you choose 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 bear in mind.

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 the active forms of omega-3 fatty acids that your body can directly use for critical functions, such as improving brain function, supporting your immune system, and producing hormones. These are primarily found in fatty fish. If you follow a plant-based diet, you can get omega-3s from chia seeds and walnuts in the form of ALA. However, here’s the challenge: your body converts ALA to EPA and DHA only in limited amounts. Consider taking a (vegetarian or vegan) omega-3 supplement if you follow a plant-based diet.
• Vitamin B12. Vitamin B12 is essential for producing red blood cells and ensuring your nervous system functions properly. Unfortunately, B12 is almost absent in plant-based foods. If you’re vegan, a B12 supplement is indispensable! 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 have this checked by your doctor.
• Iron. Iron is crucial for oxygen transport in your body, and a deficiency can lead to fatigue and concentration problems. Plant-based iron (found in spinach, lentils, and pumpkin seeds) is less easily absorbed than iron from meat. Combine it with vitamin C-rich foods like peppers, citrus fruits, and tomatoes to enhance absorption. Suspect an iron deficiency? Get tested by a doctor before taking a supplement.
• 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, such as 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 produce vitamin D, which aids in calcium absorption and regulation.
• Cholesterol. Cholesterol from animal products plays an important role in producing sex hormones like oestrogen and progesterone. If your cholesterol levels are too low, it can disrupt hormone production and affect your health. Ensure you consume enough healthy fats, such as avocado, olive oil, and nuts, as well as protein from plant-based sources like legumes, tofu, and tempeh, to support your cholesterol levels and hormonal balance.

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

• Consume enough protein. Aim for at least 1 gram of protein per kilogram of body weight per day. For example, if you weigh 70 kg, aim for 70 grams of protein daily. Tip: Track your intake using an app.
• Combine different protein sources. Think of beans, tofu, tempeh, quinoa, and hemp seeds to get all the essential amino acids (the building blocks of protein). Different amino acids serve different functions in your body.
• Provide your body with the right additional vitamins and minerals. These are necessary to convert amino acids into usable proteins. Think of magnesium, vitamin B6, vitamin C, and iron.

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

• Plant-based foods, like vegetables, often have a lower energy density. This means you need to eat more to get enough calories, especially during menopause when your body requires extra energy. Fill your shopping basket with plenty of nutritious products.
• If you opt for ready-made meat substitutes, choose those with as few additives as possible. The longer the ingredient list and the more unfamiliar terms it contains, the less healthy the product is likely to be.
• Lastly, fruits and vegetables can contain pesticides, so choose organic options whenever possible or check the EWG’s 2024 Shopper’s Guide to Pesticides in Products to know which fruits and vegetables are more likely to contain these substances.

Nutrition is an important factor, but it’s not the only one. Discover other ways to support your body during menopause, from exercise to relaxation and lifestyle changes.