15% off £30 OR 20% off £35


15% off £30 OR 20% off £35


🏷️ Buy 1 Get 1 Free☀️ Summer ShopOffersOffers HubBuy one get one 1/2 priceSave up to 1/2 PriceBuy 1 Get 1 Free25% off Online Only OfferOutletFree gift with purchase1/2 Price2 for £50Short DatedVitamins & SupplementsVitamins & Supplements HubVitamins & Supplements Shop AllCBDShop all CBDCBD OilCBD CapsulesCBD SprayCBD GummiesCollagen & SilicaHair, Skin & NailsShop all Hair, Skin & NailsHair GrowthFunctional MushroomsVitaminsShop all VitaminsMultivitaminsVitamin AVitamin BVitamin CVitamin DVitamin EVitamin KVitamin DrinksMineralsShop all MineralsMagnesiumIronZincCalciumSeleniumChromiumSupplementsShop all SupplementsFibre SupplementsAcidophilus & Friendly BacteriaPeppermint OilGrapeseed ExtractLecithinCollagen & SilicaOmega & Fish OilsPlant Sourced SupplementsSuperfood SupplementsArnicaApple CiderRaspberry KetonesAloe VeraChondroitin & MSMCo Enzyme Q10Evening Primrose OilGarlicGinkgo BilobaGlucosamineGlucomannanSeaweed, Kelps and Aquaceuticals5 HTPSaw palmettoCharcoalWomen's HealthShop all Women's HealthMenopauseMenstrual SupportUrinary Tract HealthPregnancy & ConceptionMen's HealthShop all Men's HealthProstate HealthChildren's HealthConditionShop all ConditionWater RetentionAllergy & Hay Fever CareAnxiety SupportBone & Muscle HealthMuscle Support & Joint PainBrain & Memory SupportWomen's HealthMen's HealthChildren's HealthPain ReliefCold & Immune SupportFatigueDigestive HealthHair, Skin & NailsHeart & CirculationLiver CareMood SupportSexual HealthSleep & RelaxationStress ReliefVisionHerbal & Licensed RemediesShop all Herbal & Licensed RemediesValerianSt John's WortRescue RemedyAgnus CastusAshwagandhaEchinaceaMilk ThistleDevil's ClawGinseng & GuaranaBlack CohoshHomeopathic & Flower RemediesShop all Homeopathic & Flower RemediesRescue RemedyTissue SaltsFlower RemediesHomeopathic RemediesAt-Home TestsVegan Vitamins & SupplementsBuy one get one 1/2 priceBuy 1 Get 1 FreeSave up to 1/2 PriceHolland & BarrettVitabioticsSolgarWeledaNew NordicBioglanBetterYouNatures AidGrass & Co.Nature's WayDairy FreeGluten FreeSesame Seed FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeLupin FreeNew inFood & DrinkFood & Drink HubFood & Drink Shop AllVegan FoodHoney, Jams & SpreadsShop all Honey, Jams & SpreadsManuka HoneyHoneyJams & ChutneysNut ButtersSpreadsPateTeas, Coffee & Hot BeveragesShop all Teas, Coffee & Hot BeveragesCoffee & Coffee SubstitutesMushroom DrinksTeasSuperfood TeasMatcha & Green TeaSleep & Relaxation TeaDried Fruit, Nuts & SeedsShop all Dried Fruit, Nuts & SeedsNutsDried FruitSeedsMixesSuperfoodsShop all SuperfoodsSuperfood PowdersMaca PowderGoji BerriesBaobabMoringa PowderFlaxseedSpirulinaChia SeedsSnacksShop all SnacksProtein BarsLow Calorie SnacksChocolate, Cakes & BiscuitsSavoury SnacksSweet SnacksSnack BarsCrisps & ChipsFlapjacksPopcornFood CupboardShop all Food CupboardHoney, Jams & SpreadsBreakfast CerealsSuperfoodsApple Cider VinegarCondiments & SaucesTinned FoodsRice, Pasta, Pulses & GrainsBreakfast CerealsShop all Breakfast CerealsCereals, Bran & FlakesGranolaMuesliOats & PorridgeBreakfast BarsDrinks & JuicesShop all Drinks & JuicesKombuchaNatural Energy DrinksJuicesSoft DrinksWaterAlcohol Free DrinksCookingShop all CookingCooking IngredientsApple Cider VinegarCondiments & SaucesSoya & Meat AlternativeSoup & Ready MealsRice, Pasta, Pulses & GrainsHerbs, Spices & SeasoningGravy & StockHome BakingShop all Home BakingBaking MixesBreadFlourSweeteners & Sugar AlternativesEgg SubstitutesDairy AlternativesShop all Dairy AlternativesOat, Rice & Hemp DrinksSoya DrinksNut DrinksCoconut DrinksNutritionally Complete FoodBuy one get one 1/2 priceSave up to 1/2 Price25% off Online Only OfferHolland & BarrettNaturyaHeath & HeatherPukkaGrenadeMeridianTwiningsBionaNakdHuelGluten FreeDairy FreeEgg FreeWheat FreeMilk FreeMustard FreeCelery FreeFish FreeSulphites FreeCrustaceans FreeNew inSports NutritionSports Nutrition HubSports Nutrition Shop AllProteinShop all ProteinClear ProteinWhey ProteinMass GainersVegan ProteinDiet ProteinCaseinSports SupplementsShop all Sports SupplementsTestosteroneSports CollagenBars, Drinks & SnacksShop all Bars, Drinks & SnacksEnergy BarsEnergy DrinksProtein BarsProtein ShakesProtein SnacksNutritionally Complete FoodMeal Replacement ShakesPre Workout & EnergyShop all Pre Workout & EnergyPre WorkoutAmino Energy DrinksAmino Energy PowdersIntra WorkoutKetoPost WorkoutAmino AcidsShop all Amino AcidsAmino Energy PowdersAmino Energy DrinksBCAAL-LysineGlutamineCarnitineArginineCreatineShop all CreatineCreatine PowderCreatine CapsulesRehydrationShop all RehydrationElectrolytesEnergy GelsVegan Sports NutritionShop all Vegan Sports NutritionVegan ProteinVegan Protein BarsVegan Pre Workout & EnergyVegan Amino AcidsVegan CreatineSports AccessoriesShop all Sports AccessoriesBottles & ShakersFitness EquipmentFitness GoalShop all Fitness GoalRecoveryMuscle & StrengthLean MuscleEnergy & EnduranceDiet & Weight LossSave up to 1/2 PriceBuy one get one 1/2 price2 for £50Optimum NutritionPE NutritionUSNApplied NutritionGrenadePhDSiSFoodspringHuelYfoodDairy FreeGluten FreeSugar FreeSoya FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeNew inBeautyBeauty HubNatural Beauty Shop AllAromatherapy & HomeShop all Aromatherapy & HomePure Essential OilsBlended Essential OilsBase & Carrier OilsHolisticSkincareShop all SkincarePremium SkincareFace CareBody CareSun CareTanning & BronzingEye CareLip CareFoot CareHand & Nail CareSkin AilmentsSkin OilsCBD BeautyHair Skin & NailsWashing & BathingShop all Washing & BathingShampoo & ConditionerBathing AccessoriesShower Gel & Body WashDeodorantDentalHand WashSoapBath Soak & OilBody ScrubBath Bombs & SaltsFeminine CareIncontinence SupportHair CareShop all Hair CareShampoo & ConditionerHair ColouringHair MasksHair Oil & SerumHair Spray, Gel & MousseHair AccessoriesMother & BabyShop all Mother & BabyBaby Skincare & ToiletriesElectrical WellnessSexual WellnessSave up to 1/2 PriceBuy 1 Get 1 FreeBuy one get one 1/2 priceDr OrganicFaith in NatureWeledaNaturtintTisserandSukinMiaromaQ+AEthiqueSo EcoAlcohol FreeParfum FreeParaben FreeSLS FreePalm Oil FreeGluten FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeNew inCBDWeight ManagementWeight Management HubWeight Management Shop AllFat Burners, Binders & Appetite SuppressantsShop all Fat Burners, Binders & Appetite SuppressantsFat BurnersFat BindersAppetite SuppressantsSlimming TabletsShakes & Weight Management ShotsShop all Shakes & Weight Management ShotsMeal Replacement ShakesDiet ProteinDiet Food & DrinkShop all Diet Food & DrinkDiet FoodLow Calorie SnacksSlimming TeaExercise SupportShop all Exercise SupportFitness EquipmentMeal Replacement ShakesDiet ProteinProtein BarsSave up to 1/2 PriceBuy one get one 1/2 price2 for £50Optimum NutritionGrenadeHolland & BarrettUSNPhDPulsinEat WaterNatures AidNew NordicSlimExpertDairy FreeSugar FreeGluten FreeWheat FreeNew inVeganHealth & WellnessShop all Health & WellnessJoints Bones & MusclesGut HealthHair Skin & NailsStress AnxietySleep & RelaxationBuy one get one 1/2 priceBuy 1 Get 1 FreeSave up to 1/2 PriceHolland & BarrettWeledaVitabioticsDr OrganicSolgarNaturtintOptimum NutritionNew NordicHeath & HeatherBioglanDairy FreeGluten FreeParaben FreeSLS FreeAlcohol FreeParfum FreeSugar FreeWheat FreeSoya FreeEgg FreeNew inShop for your WellnessWomen's HealthMenstrual HealthMenopauseSkincareJoints, Bones & MusclesGut HealthHair, Skin & NailsImmunitySleep & RelaxationFood & DietChildren's HealthStress ReliefHealthy HeartEnergyLow Mood & DepressionConcentration & AlertnessEye HealthSexual HealthLearn about WellnessWomen's HealthPeriods & Cycle HealthMenopauseJoints, Bones & MusclesImmunityGut HealthFood & DietSports & FitnessSleep & RelaxationHair Skin & NailsAll articlesHealthFood & nutritionGut healthImmunityJoints, bones & musclesWomen's healthWellnessHair & skinMental wellbeingSeasonalSleep & relaxationSports nutritionRecipesAll recipesGluten freeLow sugarVeganDairy freePodcast

We answer your most Googled questions on menopause & nutrition

lady preparing food in the kitchen
Do you need to eat differently during menopause? And are there foods that can help manage symptoms? Let’s find out...

From our digestion to our skin and even hot flushes, the way we eat may impact menopause (and vice versa). 

But what exactly is going on? And what small changes can you make? 

Menopause can be confusing, and it’s different for everyone. We’ll be answering the most Googled questions about menopause and nutrition to help you or your loved ones understand a little more about staying healthy during this time.

What you're asking

We’ll be responding to your most Googled questions around menopause below, to help you or your loved ones understand a little bit more about this biological rebirth.


What foods boost oestrogen in menopause?

Phytoestrogens are compounds found in plants. They can mimic oestrogen in our bodies by binding to oestrogen receptors in our cells.¹ 

Soy products (like edamame beans, soy milk, soy sauce, and tofu) are known for their high levels of isoflavones, a type of phytoestrogen which may raise oestrogen levels if you’ve gone through menopause.¹ However, it’s worth noting that the effects can be small. 

You can also find phytoestrogens in foods like:¹ 

• Apples 

• Broccoli, cabbage, and spinach 

• Potatoes 

• Chickpeas and lentils 

• Quinoa 

• Oats, rice, and wheat flour 


Can menopause affect eating?

Sometimes! Everyone’s experience is different. 

You might feel indirectly more or less hungry, or notice other changes in your diet, because of other symptoms like anxiety or poor sleep.

It’s thought you may need about 200 fewer calories per day after the menopause, so this may affect your weight even if you’re eating the same as usual.² 

It’s also possible that hormones may increase your appetite if you’re taking HRT.³ 


Can diet & exercise help menopause?

Yes! The NHS recommends you follow a balanced diet with plenty of fruit, veg, and calcium-rich foods like yoghurt, milk, and kale.⁴ 

Calcium is best known for supporting your bones, which is crucial during and after menopause as you could lose as much as 20% of your overall bone mass in this time.⁵ But just getting the right nutrients will help you stay healthier and more energised, which can make managing menopause easier.  

It’s also a good idea to limit your intake of caffeine and alcohol, since both can make hot flushes worse.⁶ 

Staying active will help you to keep your bones and muscles strong, as well as helping to improve your wellbeing. Try to include a range of exercises: 

• Strength training (like lifting weights, yoga, or cycling) helps to maintain healthy bones 

• Cardio exercise (like running, dancing, or HIIT workouts) helps keep your heart healthy and may give you more energy.⁷ ⁸ 


What do menopausal blemishes look like?

Just like puberty and periods, the hormonal changes during menopause mean your skin might struggle. 

Like other hormonal blemishes, it may show up as raised bumps along the mouth, cheeks, and chin.⁹ ¹⁰ 


Which vitamins help skin in menopause?

The drop in oestrogen makes it harder for your body to produce collagen, which is what helps keep your skin smooth and elastic. Vitamin C contributes to normal collagen production, so getting enough can help keep your collagen levels at their best through menopause.¹¹ 

Vitamin A is also important, since it contributes to the maintenance of normal skin.¹² 

Most people can get these easily in their diet – leafy greens contain both!  

• Citrus fruits, broccoli, strawberries, and potatoes contain vitamin C.¹³ 

• Cheese, eggs, oily fish, and milk and yoghurt are rich in vitamin A.¹² 


Which foods are good for hair growth during menopause?

With lower oestrogen, you might notice your hair becoming thinner.  

The best way to maintain healthy hair is to get a balanced diet full of vitamins and minerals. It’s a good idea to keep up your protein and iron intakes, since low amounts of these may contribute to hair loss.¹⁴ 

Zinc also plays a part in normal hair function, since deficiency could lead to hair loss. We only need a tiny amount, so it’s usually easy to get it through our diet.¹⁵ 

• Red meat, beans, nuts, chickpeas, and fortified cereals all contain iron.¹⁶ 

• Meat, eggs, beans, nuts, pulses, and dairy foods are all good sources of protein.¹⁷ 

• Meat, shellfish, eggs, nuts, seeds, and legumes are all rich in zinc.¹⁸ 


Does menopause affect your gut health?

It can. According to research published in the International Journal of Women’s Health, early evidence suggests that menopause and low oestrogen is linked to reduced gut microbiome diversity.¹⁹ 

With a less diverse community of microorganisms to perform different jobs, you might find that your gut behaves differently to what you’re used to. While digestive issues aren't at the top of the list of menopause symptoms, they’re still fairly common.²⁰  

However, more research is needed to determine the impact of menopause on the gut.  


What is the best breakfast for menopause?

Don’t skip breakfast, even if you’re trying to avoid weight gain.²¹ This can contribute to you feeling tired, low, and craving snacks later on. 

• Try natural yoghurt for calcium, protein, and some gut-friendly bacteria. Add a vitamin C-rich fruit (like strawberries or blackcurrants), then top with nuts and seeds for added protein and iron.  

• Eggs are a good source of protein, offering long-lasting energy to keep you satisfied. Add kale (a superfood rich in calcium, vitamin C, and iron) or go for some wholewheat toast.²² ²³ ²⁴ 

• Swap sugar-filled cereals for wholegrain versions; add fresh and dried fruit, nut butters, or honey.  

• Caffeine is a potential trigger for hot flushes!⁴ If you’re prone to them, swap your coffee for a decaf or enjoy fruit juice instead. 


Are digestive problems common during the menopause?

Upset stomachs aren’t a famous symptom of menopause, but they’re still common.²⁰ 

The cause isn’t generally agreed on, but some researchers believe that the decrease in oestrogen increases the “stress hormone” cortisol, which can play havoc with your gut.²⁵ Or, as suggested earlier, it could be down to changes in your gut microbiome.

Other factors, like menopausal anxiety, could also take a toll on your digestion. So, don’t be alarmed if your stomach feels fragile.  

The final say

We hope these answers helped... but sometimes you need advice that’s tailored to your menopause.  

Here at Holland & Barrett we’re offering every woman personalised support through a free 1-2-1 consultation with a menopause trained advisor, book in store or online. 

Research amongst GB women aged 40+ from black, Asian and minority ethnic backgrounds revealed that more than one in ten (15%) say being able to speak to a GP/ health professional in their own language would make a positive difference. 

That’s why our online appointments are available with menopause trained advisors who natively speak Urdu, Punjabi, Gujarati and Hindi. Book your consultation online and together, we can navigate your unique menopause journey. 


The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. 

Before taking any supplements or minerals, it’s best to make sure you’re getting all the nutrients through your diet first. 

Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.  



1. https://www.verywellhealth.com/foods-with-estrogen-to-eat-or-avoid-6831143 

2. https://www.liverpoolwomens.nhs.uk/media/3538/menopause-and-weight-gain-patient-information-leaflet.pdf 

3. https://www.liverpoolwomens.nhs.uk/media/4252/fast-facts-for-patients-menopause-resource.pdf 

4. https://www.nhs.uk/conditions/menopause/things-you-can-do/ 

5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5643776/ 

6. https://www.bda.uk.com/resource/menopause-diet.html 

7. https://www.nhs.uk/live-well/exercise/strength-and-flexibility-exercises/how-to-improve-strength-flexibility/ 

8. https://www.bupa.co.uk/newsroom/ourviews/menopause-exercise 

9. https://my.clevelandclinic.org/health/diseases/21792-hormonal-acne 

10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6825478/ 

11. https://www.whittington.nhs.uk/document.ashx?id=6216 

12. https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-a/ 

13. https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-c/ 

14. https://www.gloshospitals.nhs.uk/media/documents/Good_hair_care_advice_GHPI1694_01_22.pdf 

15. https://www.hsph.harvard.edu/nutritionsource/zinc/ 

16. https://www.nhs.uk/conditions/vitamins-and-minerals/iron/ 

17. https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eating-a-balanced-diet/ 

18. https://health.clevelandclinic.org/zinc/ 

19. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9379122/ 

20. https://www.devonsexualhealth.nhs.uk/wp-content/uploads/2020/10/FPA-Your-Guide-to-Menopause.pdf 

21. https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eight-tips-for-healthy-eating/ 

22. https://www.nhs.uk/conditions/vitamins-and-minerals/calcium/ 

23. https://www.verywellfit.com/kale-nutrition-facts-calories-and-health-benefits-4117546 

24. https://www.esht.nhs.uk/wp-content/uploads/2017/06/0299.pdf 

25. https://www.everydayhealth.com/menopause/women-in-certain-ethnic-groups-may-face-higher-risk-for-bloating-indigestion-nausea-around-menopause/ 


All figures, unless otherwise stated, are from YouGov Plc.  Total sample size was 772 40+ Female BAME respondents out of which 650 respondents are in any menopausal period or are unsure. Fieldwork was undertaken between 30th May - 7th June 2023.  The survey was carried out online. The figures have been weighted to be representative of GB BAME women aged 40+. 

Related Articles

  • Visa
  • MasterCard
  • PayPal
  • AmericanExpress
  • ApplePay
  • ClearPay
  • AliPay
  • Instagram
  • Pinterest
  • Facebook
  • Twitter
Copyright © Holland & Barrett Retail Limited, 2024. All rights reserved. hollandandbarrett.com is a trading name of Holland & Barrett Retail Limited,. Registered office: Samuel Ryder House, Barling Way, Nuneaton, Warwickshire CV10 7RH. Registered in England: company no. 2758955. Registered VAT no. 211727395.