Could your diet be making menopause symptoms worse? 7 Nutrients many women are missing
If you've found yourself feeling exhausted, struggling with brain fog, battling bloating or simply not feeling like yourself anymore, you're not alone.
For many women, perimenopause and menopause can feel like a constant uphill battle.
One day you're fine.
The next you're wondering why you're so tired, why your energy has disappeared, why you're forgetting simple things or why your body seems to be reacting differently to foods you've eaten for years.
Hormones absolutely play a role.
But there's another piece of the puzzle many women overlook.
Nutrition.
And more specifically, nutrient deficiencies and gaps that become increasingly common during perimenopause and menopause.
Let's look at some of the key nutrients many women are missing and why they matter.
1. Iron
Low iron levels can contribute to fatigue, poor concentration, headaches and reduced exercise performance.
While some women continue to experience heavy periods during perimenopause, others may simply not be eating enough iron-rich foods.
Signs you may need more iron include:
- Constant tiredness
- Feeling weak
- Shortness of breath during exercise
- Brain fog
- Reduced motivation
Supporting healthy iron intake can help women maintain energy levels and overall wellbeing.
2. Magnesium
Magnesium is involved in more than 300 processes within the body.
It's often called the "relaxation mineral" because it plays a role in:
- Muscle function
- Sleep quality
- Stress management
- Energy production
- Nervous system health
Many women don't consume enough magnesium-rich foods, which may contribute to feeling run down or struggling with sleep.
3. Vitamin D
Vitamin D becomes increasingly important as women age.
It helps support:
- Bone health
- Muscle strength
- Immune function
- Mood
As oestrogen levels decline, maintaining healthy bones becomes a priority for many women.
Yet vitamin D deficiency remains surprisingly common.
4. B Vitamins
B vitamins play a critical role in turning food into energy.
They're also involved in:
- Cognitive function
- Nervous system health
- Mood support
- Energy metabolism
If you're feeling tired despite sleeping reasonably well, low intake of B vitamins may be worth considering.
5. Antioxidants
During menopause, inflammation and oxidative stress may increase.
This is where antioxidants become particularly important.
They help protect cells from everyday stress and support overall health and vitality.
Foods rich in colourful fruits and vegetables provide powerful antioxidant compounds that support healthy ageing.
6. Fibre
Many women notice changes in digestion during perimenopause and menopause.
Bloating, constipation and gut discomfort can become more common.
Fibre supports:
- Digestive health
- Gut microbiome diversity
- Blood sugar balance
- Healthy cholesterol levels
- Satiety
Unfortunately, most Australian women still fall short of their daily fibre targets.
7. Plant Nutrients
Phytonutrients are naturally occurring compounds found in fruits, vegetables, herbs and plants.
They help support:
- Healthy ageing
- Immune function
- Cellular health
- Overall wellbeing
The challenge?
Most women simply aren't eating enough variety to get the broad range of plant compounds their body needs.
Why Getting These Nutrients Through Food Isn't Always Easy
We all know we should eat more vegetables.
But life gets busy.
Work, family, stress, menopause symptoms and everyday responsibilities can make it difficult to consistently consume the variety of foods needed to support optimal health.
That's where many women look for simple ways to help fill nutritional gaps.
Could Supergreens Vitality Plus Help?
At Zing Wellbeing, we created Supergreens Vitality Plus specifically for women who want a convenient way to support their daily nutrition.
Each serve contains a blend of:
- Greens and superfoods
- Prebiotics and probiotics
- Fibre
- Vitamins and minerals
- Antioxidant-rich ingredients
- Iron
- Magnesium
- Adaptogenic herbs
- Plant nutrients
Importantly, it was formulated with women over 40 in mind.
Women who are juggling careers, families, changing hormones and busy lives often need practical nutrition solutions that fit into their day.
Supergreens Vitality Plus isn't designed to replace a healthy diet.
Instead, it can help complement one by providing a broad range of nutrients that many women struggle to get consistently from food alone.
What Women Tell Us They Notice
Many women report that after improving their overall nutrition they feel:
- More energised
- Less sluggish
- More motivated
- Better able to stay consistent with healthy habits
- More confident that they're supporting their body through menopause
While every woman is different, one thing remains true:
When you nourish your body well, you give yourself the best possible foundation to navigate perimenopause and menopause.
Menopause isn't just about hormones.
Nutrition matters too.
If you're feeling tired, flat, foggy or simply not yourself, it may be worth looking at whether you're consistently getting the nutrients your body needs.
Small changes can add up.
And sometimes supporting your nutrition is one of the simplest ways to help yourself feel a little more like you again.
Want to learn more about Supergreens Vitality Plus?
Discover what's inside and why so many women are adding it to their daily routine - see it in the shop here
