Upon entering midlife, your nutritional needs begin to change. Wherever you are on your menopause journey, focusing on these foods, micronutrients and supplements can help to support your fitness progress and overall health – according to a hormonal health expert.
As your hormones begin to change during perimenopause, it can hugely impact your body’s nutritional needs. If you want to keep fuelling your body effectively – for workouts and everyday life – you need to make sure you’re focusing on the right nutrients.
‘The 30s and 40s are often a period of strength, consistency and more strategic training,’ comments Dr Fiona MacRae, a specialist in integrative women’s health and bioidentical hormone balancing for the Marion Gluck Clinic. ‘However, nutritional demands also begin to shift during this stage of life. When diet does not keep pace with these changes, performance and long term health may be affected.’
How your hormones and metabolism change in midlife
‘From the mid-30s onwards, the body’s primary estrogen, estradiol, begins a gradual decline, accelerating as perimenopause approaches,’ Dr Fiona explains. ‘This hormonal shift has a direct knock-on effect on metabolism, body composition and bone density.’
‘Basal metabolic rate can drop by up to 250–300 calories per day during perimenopause, meaning weight gain may occur even without a change in diet,’ she adds. ‘At the same time, the body becomes less efficient at preserving lean muscle mass. This is a key reason nutritional strategy needs to evolve during midlife.’
Why protein is the most important micronutrient
‘During midlife, evidence-based guidelines recommend increasing intake of protein to 1.1-1.5g per kg of body weight per day to preserve lean mass and support metabolic function,’ says Dr Fiona. ‘For a 68kg woman, that is around 75–100g daily, spread across meals. Women who train regularly may need even more.’
‘Research in female athletes shows that higher protein intakes combined with resistance training are particularly effective at maintaining fat-free mass and strength during periods of caloric restriction, which can occur accidentally in busy, active women who under-eat relative to their output,’ she adds. ‘A useful target is 25–30g of high-quality protein per meal, prioritising sources such as eggs, Greek yogurt, chicken, fish, lentils and tofu.’
Calcium and vitamin D3 for bone health
‘With declining estradiol comes accelerated bone turnover,’ explains Dr Fiona. ‘Calcium requirements rise to at least 1,200mg per day in midlife, combined with 800 2000 IU of vitamin D3 daily to support absorption and reduce bone loss. In the UK, where sunlight is unreliable for much of the year, vitamin D supplementation is particularly important, and it is the one supplement broadly recommended for all women in peri- and post-menopause.’
‘Evidence also shows that physical activity potentiates the effects of calcium on bone, reducing bone loss beyond what supplementation alone achieves,’ she continues. ‘Weight-bearing and resistance training sessions are therefore not only beneficial for muscle development; they also help protect skeletal health.’
‘Dairy, fortified plant milks, leafy greens and fatty fish all support calcium intake,’ Dr Fiona adds. ‘In the UK, a daily vitamin D3 supplement of 10–25mcg (400 1,000 IU) is sensible year-round, with higher doses best considered in consultation with a medical expert if blood levels are low.’
Iron: the hidden energy drain
‘When training begins to feel harder and recovery slows, low iron may be a contributing factor,’ Dr Fiona tells us. ‘Pre-menopausal women are particularly vulnerable, and research confirms that correcting iron deficiency can meaningfully improve endurance performance. Iron needs are highest during the reproductive years, but absorption can be compromised by high training loads and low energy availability.’
‘Red meat, lentils, spinach and fortified cereals are good dietary sources,’ she adds. ‘Pairing plant-based iron with vitamin C can enhance absorption. Anyone who suspects deficiency should ask a GP for a ferritin test before supplementing.’
Benefits of creatine for midlife women
‘Beyond the basics, creatine monohydrate deserves serious consideration,’ says Dr Fiona. ‘One of the most well-researched supplements in sports nutrition, creatine enhances high-intensity exercise capacity by increasing phosphocreatine stores in muscle and is both safe and effective for long-term use at 3–5g per day. Emerging research specifically in midlife women suggests additional benefits for muscle strength, power and even cognitive resilience, areas directly affected by the hormonal changes of this decade.’
‘Magnesium is also worth considering at ~320mg daily,’ she adds. ‘It supports sleep quality, reduces inflammation and underpins hundreds of enzymatic reactions.’
Your midlife nutrition checklist
| Priority | Target | Source |
| Protein | 1.1–1.5g/kg/day | Meat, fish, eggs, legumes, dairy |
| Calcium | ≥1,200mg/day | Dairy, fortified milks, leafy greens |
| Vitamin D | 800–2,000 IU/day | Supplement + fatty fish |
| Iron | Monitor levels | Red meat, lentils, fortified foods |
| Creatine | 3–5g/day | Supplement |
| Magnesium | ~320mg/day | Nuts, seeds, whole grains |
‘Nutrition in midlife is not about eating less; it is about eating more strategically,’ Dr Fiona explains. ‘Prioritising protein, protecting bone health, monitoring iron levels and considering targeted supplements can help support performance and long term wellbeing.’
Before taking any new supplements, remember to check in with a healthcare professional to make sure it’s the right option for you, especially if you have any underlying medical conditions.
Dr Fiona MacRae, a specialist in integrative women’s health and bioidentical hormone balancing for the Marion Gluck Clinic, the UK’s leading medical clinic that pioneered the use of bioidentical hormones to treat menopause, perimenopause and other hormone related issues.
