Macros are the 3 main nutrients: protein, carbohydrate and fat, and we need them in large quantities in our diet every day. The body uses them to ensure normal growth, development and to support all the different systems in our body. They each have a very specific role, so it’s important to ensure that they all feature in your diet.
All the cells, tissues, muscles, bones, skin, hair and nails in the human body are made from protein – we simply wouldn’t be here without it. We need protein for the growth and repair of cells, so it’s especially important if you’re recovering from illness or injury and need to build up your strength. Protein plays an essential role in neurotransmitter production and transporting nutrients around the body to our cells and tissues; it also regulates fluid balance. Protein is crucial for women in midlife due to the loss of muscle mass and bone density that occurs around the menopause. It also supports blood-sugar balance by slowing down the release of sugars into the bloodstream.
Protein is made up of building blocks called amino acids and there are nine essential amino acids, which the body combines to produce the remaining ones that we need. A food that contains all the essential amino acids in one easy package is called a “complete” protein. Animal sources of protein are all complete, whereas only a few plant sources contain all the essential amino acids. Anyone following a vegan diet needs to eat a broad range of plant protein foods to get the different amino acids they need.
Animal sources: lean meat, fish, eggs, dairy products (especially authentic Greek yoghurt and cottage cheese).
Plant sources: lentils, chickpeas, hummus, beans, soya (complete), quinoa (complete), nuts and seeds.
• Thinning hair
• Brittle nails
• Bad skin
• Loss of muscle tone
• Sugar cravings
• Low bone density
• Poor memory
• Low mood
• Loss of concentration
• Slow recovery from injury
• Lack of stamina
• You’re not eating enough complete protein.
• You don’t eat sufficient protein with every meal.
• Incomplete protein digestion in the stomach may affect absorption.
• Liver or kidney dysfunction may also be a factor.
This will depend according to your build and level of physical activity, but it’s probably around 50–55g (2oz) of protein per day. Menopausal women need to be eating foods that are rich in protein with every meal because as we age, our requirement for protein increases.
There are three main natural forms of fat: saturated fat, monounsaturated fat and polyunsaturated fat, and we need to be eating a combination of all three to keep us fit and well. All foods that contain fat contain these three types, but the ratio between them will vary. For example, red meat is higher in saturated fat and lower in unsaturated fat, whereas the reverse is true of salmon.
Despite the bad press that fat often gets, it’s absolutely crucial to our health and well-being, especially during the menopause. The body uses saturated fat to make cholesterol, which is an essential component of every body cell and we need it to make our sex hormones. Poly- and monounsaturated fats include the omega 3, 6 and 9 fats. These are important for cardiac function and healthy blood vessels, hormone balance, the effective operation of the nervous system and soft, supple skin.
We need fat to store the fat-soluble vitamins A, D, E and K, so the body can draw on them when required. Fat is an incredibly rich source of fuel for the body and contains twice as much energy per gram as carbohydrate or protein. The brain is made of fat and depends on monounsaturated fats for optimum blood flow and energy supply; this also helps support neurotransmitter function, to keep the brain sharp and alert.
However, not all fat is equal, and the correct balance of essential omega-3 and omega-6 fatty acids is very important for every menopausal woman. When we eat foods that contain omega 3 or omega 6, they are converted into different compounds, via a series of reactions as they are metabolized. Omega 3 has highly anti-inflammatory properties, which is one of the reasons it’s so effective in supporting heart health. However, the metabolic pathway of omega 6 splits into two: one path generates anti-inflammatory prostaglandins and the other activates pro-inflammatory prostaglandins, which are hormone-like compounds that have a very powerful effect on the body (see Essential Fatty Acides Metabolic Pathway diagram, opposite). High levels of inflammatory prostaglandins increase cramping and pain during your period.
Although omega 6 plays an important role in health, you can see that excessive levels may increase levels of pro-inflammatory arachidonic acid. This is a compound also found naturally in meat and dairy, so high levels in your diet may be a factor if you have painful periods or other inflammatory conditions. Some women have a problem converting linoleic acid to GLA, and this may be due to stress, a high-sugar diet or a lack of the catalyst nutrients required for the process, which are vitamin B, magnesium and zinc.
Omega 3 (polyunsaturated): sardines, salmon, mackerel, flaxseed, walnuts, almonds, pumpkin seeds, chia seeds, beef from grass-fed cattle
Omega 6 (polyunsaturated): sunflower oil or corn oil, commonly found in processed foods such as crisps (potato chips), crackers, ready meals and fried foods; evening primrose oil, borage oil, safflower, sesame or starflower oil.
Omega 9 (monounsaturated): olive oil, avocado, cashew
Saturated fats: red meat, butter, cheese, cream, coconut oil, palm oil, bakery products, processed foods and fast food.
• Dry or dull skin
• Stiff joints
• Vitamin D deficiency
• Poor concentration or focus
• Small bumps on the back of your upper arms
• Menstrual problems
• Low mood and lack of energy
• Neurological disorders
• You’re following a low-fat diet and consistently choosing low-fat products like skimmed milk or low-fat hummus.
• You may have a problem absorbing fat, possible due to low bile production or a lack of pancreatic enzymes.
• High levels of saturated fats or artificial trans fats can block the action of essential fats in the body.
We need to be eating around 70g (2½oz) of fat per day. Of this, it’s currently recommended that no more than 20g (¾oz) should come from saturated fat and the rest should be a combination of monoand polyunsaturated fats. The ratio of omega 6 to omega 3 should be between 4:1 and 2:1, but a diet high in processed food is more likely to have a ratio between 8:1 and 25:1, which could increase levels of inflammatory arachidonic acid.
Carbohydrate is a quick and easy source of energy for the body and the single source of energy for the brain, which needs a steady supply of glucose to function correctly, because it can’t store it up like the rest of the body. Carbohydrate is mainly found in plant foods and it’s made up of sugar, starch and fibre. “Carbs” has become a by-word for starchy foods, such as bread, potato or pasta, but it’s important to remember that fruit and vegetables also contain carbohydrate.
There are three main categories of carbohydrate:
• Complex carbohydrate, which contains a number of sugar molecules and fibre, so that they will keep you going for longer. Vegetables, pulses and wholegrains such as wholemeal bread or brown rice are all good sources of complex carbohydrate.
• Refined carbohydrate, where a manufacturer has stripped away the nutritious outer layer of the grain. This removes most of the fibre, vitamins and minerals and simply leaves the sugar and digestible starch. White bread, white rice and white pasta are all examples of refined carbohydrate.
• Simple carbohydrate, which is made up of one or two sugar molecules and is rapidly digested, providing a quick energy spike. Fruit juices, jam or honey are typical examples.
Fibre contains compounds called non-starch polysaccharides (NSPs), which are made up of soluble and insoluble fibre. We need both forms of fibre to support the healthy and effective digestion and absorption of nutrients and to promote the correct balance of beneficial bacteria in the gut, helping to underpin the immune function. Fibre slows down the release of glucose into the blood, ensuring sustained energy and keeping you going for longer, so a fibre-rich diet can be an effective part of a weight management programme. Fibre binds to old oestrogen in the gut, ensuring that it is eliminated from the body and not re-absorbed into the bloodstream, which may disrupt hormone balance. Soluble fibre can be effective in helping to regulate cholesterol levels.
The single purpose of starch is to break down into glucose in the body, providing a quick and easy source of fuel for the body to convert into energy. It’s made up of a series of sugar molecules and provides roughly the same amount of energy as sugar, once it’s been broken down. Too much starch and not enough exercise will leave your body with no choice but to convert the excess to fat cells. It’s important to take this into account when you’re checking labels: while sugar and fibre content is usually extrapolated out of the carbohydrate figure, the remainder is starch, which your body will also convert to sugar.
For example, a label may say:
Total carbohydrate 40g (1 ½oz)
Of which sugars 14g (½oz)
Fibre 4g (¹/₇oz)
If you deduct the sugar and fibre figure from the total carbohydrate, you’ll get the total starch, so:
40g – 14g – 4g = 22g (¾oz) of starch
If you add this to the sugar figure (22g + 14g), you end up with an overall figure of 36g (1 1/4 oz), which is the equivalent of 9 teaspoons of sugar.
The most common sugars found in food are sucrose and fructose. Sucrose is a natural plant sugar and made up of one molecule each of glucose and fructose. This is the standard table sugar that is used in baking, for example. Too much glucose in the body will be stored as fatty tissue and may be converted into triglycerides, which are a risk factor for heart disease. Fructose is a single sugar molecule found in fruit, which is about 3 times as sweet as glucose and is often used commercially as an extract to sweeten soft drinks or desserts. It is mainly metabolized by the liver and research suggests that high levels of processed fructose are a risk factor for non-alcoholic fatty liver disease and type-2 diabetes.
Fibre: vegetables, wholemeal bread, brown rice, oats, wholegrain pasta, sweet potato, pulses, quinoa, fruits with an edible skin Starch: white bread, white rice, white pasta
Sugar: chocolate and sweets, carbonated drinks and fruit juices, cakes, cookies and other baked products
• Lack of physical or mental energy
• Constipation or loose stools
• Wind or bloating
• Sugar cravings
• High cholesterol
• Headaches
• Irritability
• Poor immune function
• You’re following a strictly low-carb diet
• You’re not eating enough vegetables
• You opt for refined white bread, rice or pasta
• Your diet is high in processed foods
Current advice is to consume about 30g (1oz) of fibre per day; ensuring that half the meal at lunch and dinner consists of vegetables and a quarter consists of wholegrains will help to ensure the correct balance of fibre in your diet.
Micronutrients include vitamins, minerals and other protective plant compounds. We don’t need them in such large quantities as macronutrients, but small amounts should feature in the diet every day, because they all play an essential role in keeping us fit and healthy. This section provides further information about some of the key micronutrients that are discussed in Chapter 3.
Vitamin A is actually a group of fat-soluble (which means the body can store them in fat cells) nutrients made up of retinoids found in animal sources and plant compounds called carotenoids, which the body converts to vitamin A in the liver. The best known of these are retinol and beta carotene. Vitamin A is a powerful antioxidant which we need for healthy cell membranes, skin and hair. It helps to protect against poor night vision and macular degeneration. It’s a powerful support for the immune function and helps to protect against infection and inflammation.
Retinol: chicken or calf livers; shellfish; egg yolk
Beta carotene: carrots, sweet potato, squash, spinach, kale, Swiss chard and other leafy greens, peppers.
• Dry skin
• Acne
• Hair in poor condition
• Dry eyes
• Impaired night vision
• Frequent colds and infections
• Mouth ulcers or ear abscesses
• Fatigue
• smoking and excessive alcohol intake
• some medication may affect the absorption of vitamin A
• A very low-fat diet or an inability to absorb fat may impair stocks of vitamin A in the body
We need at least 700 micrograms of vitamin A per day and this can mostly be found from food, although vitamin A or beta carotene will commonly also feature in a multivitamin and mineral tablet. Excessive levels of vitamin A can lead to toxicity, so it’s important to respect the recommended dosage of a supplement.
If you’re eating liver once a week, a supplement is unnecessary, as it’s exceptionally high in vitamin A and your body will store what you need for future use.
These are individual nutrients that each have a distinct role but which work as a team to support a range of key body systems, in particular energy production and mental health. A deficiency in one B vitamin is likely to cause a deficiency in another. Each one has a number, although some are better known by their full name. Some numbers no longer feature in the list because the nutrient was misidentified as a vitamin.
Most B vitamins can easily be found in a diet rich in wholegrains and vegetables, so it’s important to factor these into your diet every day. The exception to this is vitamin B12, which is only found naturally in animal sources of food, such as meat, fish or eggs. Certain cereals or spreads can be fortified with B12, but anyone following a vegan diet may need to consider supplements.
• B vitamins are water soluble and up to 40 per cent can be lost by boiling vegetables
• Following a vegan diet
• Regular alcohol consumption
• Chronic stress
• Poor nutrient absorption
• Lack of vegetables in the diet
• Pernicious anaemia, which prevents the absorption of vitamin B12
B vitamins can’t be stored in the body, so we need a regular supply in our daily diet. The requirements vary with each of the B’s and you may benefit from supplementing, but it’s advisable to stay within the daily maximum guidelines below unless you’re working with a health professional.
Minimum Dietary Requirement |
Maximum Supplement Dosage |
|
Vitamin B1 |
0.8mg per day. A slice of wholemeal bread contains 0.12mg |
100mg per day |
Vitamin B2 |
1.1mg per day. An egg contains about 0.2mg. |
40mg per day |
Vitamin B3 |
13mg per day. 100g of tuna contain about 12mg of B3. |
17mg per day in the form or niacin or nicotinic acid or 500mg in the form of nicotinamide or niacinamide. |
Vitamin B5 |
3mg per day. 100g of lentils contain 0.31mg. |
200mg per day |
Vitamin B6 |
1.2mg per day. A green pepper contains about 0.37mg |
200mg per day |
Vitamin B7 (biotin) |
Only required in tiny amounts so no formal daily minimum requirement. |
0.9mg per day |
Vitamin B9 (folate) |
200 micrograms (mcg) daily. 100g of steamed broccoli contains about 72mcg |
1mg or 1000mcg per day |
Vitamin B12 |
1.5 mcg daily. 100g of sardines contain around 15mcg |
2mg or 2000mcg per day |
Energy production; cognitive function; learning capacity; memory |
Fatigue; irritability; poor memory and concentration; weak muscles; palpitations |
|
B2 (Riboflavin) |
Energy production; formation of red blood cells; skin, hair and nail health; immune support and antibody production; eye health |
Low energy; thinning hair and splitting nails; gritty eyes; cracked lips or corners of the mouth; eczema or dermatitis |
B3 (Niacin) |
Cognitive function and memory; energy production; underpins the nervous system; blood-sugar balance; regulation of cholesterol levels |
Low mood or depression; headaches or migraines; irritability; low energy; poor memory; loss of appetite; insomnia |
B5 (Pantothenic acid) |
Energy production; essential for a healthy nervous system and immune function; supports the stress response |
Fatigue; nausea; tingling hands; burning feet; anxiety; loss of motivation; headaches |
B6 (Pyridoxine) |
Vital for brain function and a healthy nervous system; energy production; balances sex hormones; relieves PMS; acts as a natural anti-depressant; production of red blood cells |
Nervousness, anxiety or depression; fatigue; anaemia; headaches; nausea; water retention; flaky skin; sore tongue |
B7 (Biotin) |
Cell growth; neurological development and healthy skin and hair |
Dry skin; thinning hair; muscle pain; fatigue |
B9 (Folate) |
Production of red blood cells; supports the brain and nervous system; energy production |
Anaemia; fatigue and apathy; sore tongue; poor memory; low mood; raised homocysteine, a risk factor for heart disease; anxiety; prematurely grey hair |
B12 (Cobalamin) |
Formation of red blood cells; energy production; iron absorption; supports the nervous system, memory and learning |
Exhaustion; depression; confusion; poor memory; dizziness; ringing in the ears; headaches; irritability; anxiety; pale skin |
Vitamin C is a powerful antioxidant which has multiple roles in the body. The body needs vitamin C to produce collagen, a key component of healthy bones, skin and blood vessels. As well as supporting our immune function, the antioxidant properties of vitamin C help to reduce the risk of heart disease, which increases post menopause. It helps with wound healing and reduction of scarring. Vitamin C enhances the absorption of non-haem iron. It also underpins a healthy adrenal function, helping to act as a buffer against chronic stress. We need vitamin C for the production of the “feel-good” neurotransmitter serotonin, which helps to regulate mood, support our sleep cycles and promote digestive health.
Vegetables: Bell peppers, broccoli, leafy greens such as spinach, cabbage, kale or Swiss chard
Herbs: parsley
Fruits: Papaya, kiwi fruit, strawberries, oranges
• Frequent colds and infections
• Loss of skin elasticity
• Bleeding gums
• Pimples
• Slow wound healing
• Easy bruising
• Lack of fruit and vegetables in the diet
• Alcohol
• Nicotine
• Boiling vegetables: vitamin C is water soluble, so boiling vegetables can cause up to 45 per cent of the vitamin C to leach into the water
• Chronic stress
• Pollution
At least 40mg of vitamin C per day from food is required to prevent a deficiency, but most of us need much more than that, due to depletion. Over-the-counter supplements should not exceed 1–2g per day. Excessive doses of vitamin C supplements may cause loose stools or diarrhoea.
We need vitamin D to absorb the calcium we get from our diet, which makes it a key player in building strong bones and teeth. In recent years the research into vitamin D has expanded to reveal a much broader role for this key nutrient, which includes supporting the immune function and keeping the body free from infection. Some studies suggest there is an association with vitamin D deficiency and certain chronic health conditions, including type-2 diabetes, due to its role in blood-sugar management, cardiovascular disease and multiple sclerosis. A lack of vitamin D may also contribute to low mood, depression and anxiety.
Vitamin D is only found in tiny amounts in foods, such as dairy products, organ meat and oily fish like salmon or sardines. It actually behaves more like a hormone than a vitamin, because the body will produce the vitamin D we need through exposure to sunlight and then store it in fat cells.
• Back pain
• Joint pain and muscle weakness
• Low mood and seasonal affective disorder (SAD)
• Insomnia
• Fatigue
• Regular colds and infections
• Rickets in children
• Insufficient exposure to sunlight is possibly the main cause of vitamin D deficiency, which may be due to a number of reasons: regular use of high-factor sunblock; a habit of covering up when you go outside; or being housebound.
• Although vitamin D can be stored in fat cells, stocks are usually running low by mid-winter.
• Elderly people are less efficient at converting the vitamin D from sunlight into the active form we need for our health.
• People with African, Asian or Afro-Caribbean ethnicity are more prone to vitamin-D deficiency.
• A vegan diet will prevent exposure to dietary vitamin D.
If possible, it’s important to expose your skin to sunlight without sunscreen for short periods (depending on your sensitivity) every day during the summer months, to keep your vitamin-D levels topped up. Vitamin-D supplements are measured in International Units (IU) rather than milligrams or micrograms like other nutrients. This is a variable measurement that reflects how much active vitamin D is available in a supplement. A daily dose of 1000IU would be a sensible maintenance dose, but a blood test by your doctor would assess your status and identify the potential need for a therapeutic dose. Vitamin D is fat soluble which means that it can be stored by the body, so you could take a dose of 10,000IU every 10 days, if this suits you better. Some studies suggest that this type of larger dose may be more effectively absorbed. Excessive levels of vitamin D supplementation over a long period may lead to toxicity.
Vitamin E is a powerful fat-soluble antioxidant, which is actually made up of 8 different nutrients. Its protective properties help to limit damage to our cells due to free radicals, which can lead to chronic health conditions such as cancer or cardiovascular disease, and it strengthens our immune system. As it supports the integrity of the skin, it’s often considered to be the “anti-ageing” vitamin and it helps to reduce the risk of blood clots, which can lead to thrombosis. It also helps to support reproductive health.
Vegetables: spinach, Swiss chard, broccoli, asparagus, kale, chilli peppers, bell peppers
Seeds and oils: sunflower seeds and oils, sesame seeds and oils, olive oil
Nuts and grains: peanuts, wheatgerm
• Muscle weakness
• Fatigue
• Poor vision
• Slow wound or skin healing
• Ageing skin
• Congested skin
• Susceptibility to colds and infections
• Painful periods
• Lengthy storage, for example olive oil loses 20–30 per cent of vitamin E after about 6 months
• High temperature cooking can deplete vitamin E by up to 30 per cent
• Highly processed seed or olive oils lose vitamin E at the manufacturing stage
• Conditions such as Crohn’s disease impair the ability to digest and absorb fats, affecting the body’s ability to store vitamin E
Vitamin E is fat soluble, so the body can store it for use when needed. The UK currently recommends a minimum of 3mg of vitamin E from food per day for women. In the US, the recommendation is up to 15mg, which includes supplements.
Some vitamin E supplements only contain alpha-tocopherol, which is the best-known compound of the vitamin E family. If you want to replicate vitamin E as it occurs in nature, it’s advisable to seek a product that contains mixed tocopherols, as this contains the full spectrum and is likely to be more biologically effective.
Excessive levels of vitamin E may lead to toxicity, so always respect the recommended dosage on the label.
Vitamin K is probably best known for its role in blood clotting, so that we don’t keep bleeding when we cut ourselves. It plays a very important role in bone health, by supporting the production of a protein called osteocalcin, which helps to strengthen bones and reduces the risk of fractures. Vitamin K1 is found in plant foods. K2 can be found in small amounts in animal sources of food, but it’s mainly produced in the body by the gut bacteria in a process that involves K1 – another important reason to support a healthy gut microbiome.
Vegetables and herbs: dark green leafy vegetables such as spinach: Swiss chard, broccoli, Brussels sprouts, parsley
Fermented vegetable dishes: kimchi or natto
Animal products: meat, eggs, cheese
• Impaired blood clotting
• Poor wound healing
• Abnormal bleeding
• Easy bruising
• Blood in stools
• Low bone density
• Antibiotics
• Lack of green vegetables in the diet
• Crohn’s disease or ulcerative colitis
• Fat malabsorption can inhibit your ability to store vitamin K
We need about 1 microgram of vitamin K per kilo of bodyweight per day, which isn’t difficult to achieve if you eat a balanced diet. It’s a fat-soluble vitamin that the body can store for use as required. Small amounts of K2 are often found in supplements to support bone health, so that it can work in synergy with other nutrients.
Calcium is crucial to the structural integrity of our bones, ensuring they’re strong and solid, and it works in synergy with other nutrients to support bone health. It has a range of other jobs as well, which include supporting nerve and muscle function. This includes the muscle tissue of the heart, and calcium helps to regulate the heartbeat and to ensure normal blood clotting. Optimum calcium levels may also play a role in sleep, regulating the sleep cycle.
Dairy is probably the most well-known source of calcium and it’s generally very easily absorbed by the body, but not everyone finds it easy to digest cow’s milk products. There are plenty of other great sources, if dairy doesn’t suit you. Leafy green vegetables such as broccoli, cabbage or spring greens are very rich in calcium, although it may be harder to absorb it from plant sources. Sardines are full of calcium, due to the soft bones, and tofu is also an excellent source of calcium.
• Muscle cramps or tremors
• Low bone density
• Joint or muscle pain
• Insomnia
• Weak nails
• Anxiety or nervousness
• Irregular heartbeat
• A lack of vitamin D impairs calcium absorption
• Regular alcohol consumption may cause calcium to be excreted via the urine
• A high sodium diet can reduce calcium stores
• The body becomes less efficient at absorbing calcium as we age
• A dairy-free diet
• Low stomach acid can lead to malabsorption of calcium
We need about 700mg of calcium from food each day. Supplement dosage should not exceed 1500mg per day without the advice of a health professional. Excessive levels of calcium may lead to deposits in the kidneys or blood vessels.
Chromium plays an important role in managing blood sugar levels by influencing the action of insulin in the body. It helps to promote sustained energy and reduce sugar cravings.
There aren’t many standout foods that contain chromium, because it’s found in tiny amounts in most wholefoods, so it’s all about eating a balanced diet. Good sources include broccoli, oats and eggs. It’s also found in brewer’s yeast, although this would be best taken in supplement form rather than drinking lots of beer!
• Sugar cravings
• Fatigue
• Feeling dizzy or irritable after long gaps between meals
• A constant need to graze
• Anxiety
• A high-sugar diet
• Processed foods
• Poor nutrient absorption
You need a minimum of 25 micrograms of chromium per day and a diet rich in wholegrains and vegetables should easily provide this. Most multivitamin and mineral products contain chromium as a matter of course and it’s also available as an individual nutrient or in the form of brewer’s yeast capsules. Anyone with diabetes would need to monitor their blood sugar very carefully if using chromium supplements and should discuss this with their doctor first.
A little copper goes a long way toward supporting our health and wellbeing. We need it to produce collagen, which is a key component of healthy bones and helps our skin and vaginal tissues retain elasticity. It supports the immune function and the nervous system. Copper also plays a key role in energy production: it acts as a catalyst nutrient in the citric acid cycle that produces energy for the body and we also need it for the production of haemoglobin, the protein that transports oxygen around the body, generating energy for our cells and muscles.
Plant foods: sesame seeds, soya beans, mushrooms, sunflower seeds, leafy greens and pulses.
Seafood: Shrimp is also a fairly good source of copper.
• Fatigue and loss of energy
• Anaemia
• Low bone density
• Thinning hair
• Brittle nails
• Poor memory
• Joint and muscle pain
• Chronic stress
• A lack of plant foods in the diet
• Regular high-dose zinc supplementation can interfere with copper absorption
• Poor nutrient absorption
We need about 1mg per day of copper from food, which is relatively easy to achieve if you’re eating a varied diet that includes plenty of plant foods. Copper works in close synergy with other supplements, which is why it often features in multivitamin and mineral supplements at about 0.5mg, to ensure the correct balance with the other nutrients. High-dose copper supplements or environmental exposure may result in copper toxicity, which can impair mental health and disrupt the immune function.
Iodine plays a very important role in the health of the thyroid gland, because we need it to make thyroid hormones. These regulate the metabolism and the rate at which a whole range of chemical reactions happen in the body, so that iodine can influence weight management, energy levels, mood and mental health.
The correct balance of iodine is very important, because too much can impair thyroid hormone, as well as too little.
• Sea vegetables, such as kelp, nori, kombu or agar, which contain about 5 times as much as any other food source.
• Seafood: Found in smaller amounts in prawns, cod, sardines, salmon
• Dairy: egg yolk and yoghurt.
• Vegetables: spinach or sweet potato, but the amounts will depend on how mineral-rich the soil is, as this can be depleted by intensive farming.
• Fatigue
• Unexpected weight gain
• Thinning hair
• Low mood
• Confusion
• Difficulty absorbing new information
• Following a vegan diet
• Food processing
• Intensive farming
• Regular consumption of raw broccoli, cabbage and other cruciferous vegetables and raw spinach, which may block the action of iodine in the thyroid gland.
We need a minimum of 0.14mg of iodine per day. Iodine often features in tiny doses in female multivitamin and mineral products, so it’s worth checking your existing product, to see if it’s already there. Large individual doses of iodine can be highly disruptive to the thyroid hormone and should be avoided.
Iron is essential for the production of haemoglobin, the carrier protein that transports oxygen around to our cells. The body combines oxygen with the food we eat and produces energy through a series of chain reactions. We also need iron to produce myoglobin, which is a form of haemoglobin required to generate energy for muscle contraction.
Iron comes in two forms: haem (heme) iron, which is found in animal foods, and non-haem (non-heme) iron, which comes from plant sources. The body can absorb haem iron more quickly and efficiently than non-haem iron.
Animal products: meat (especially red meat, such as venison or beef), fish, egg yolk
Vegetables: leafy greens, such as spinach and kale
Seeds, beans and pulses: pumpkin seeds, soya, pulses
• Fatigue and low energy
• Headaches
• Palpitations
• Sore tongue
• Dizziness
• Loss of appetite
• Brittle hair
• Pale skin
• Anaemia
• Blood loss due to heavy or prolonged menstruation
• Tea and coffee
• A vegan diet, because plant sources of iron are less easily absorbed
• Prolonged use of antacids, which affect iron absorption
• Low stomach acid
• High levels of phytates (found in wheat bran and oats) and oxalates (found in rhubarb and spinach), which can block iron absorption.
Menstruating women require at least 14.8mg of iron from food each day and non-menstruating women need 8.7mg per day. Iron supplements should only be taken if you’ve been diagnosed with a deficiency because the body will store excess iron in the tissues, which could lead to serious health problems over time. Do not exceed 17mg per day in supplement form without consulting your doctor.
Magnesium is the multi-tasker of the minerals and has more than 300 jobs to do across the body, including a vital role in energy production. Magnesium calms the nervous system and regulates the body’s response to stress by supporting a healthy adrenal function; it’s responsible for muscle contraction and relaxation, including a process called peristalsis, which is the muscular movement of the gut that pushes the stool through the bowel, ensuring healthy digestive function. It’s important for heart health because it regulates blood pressure and supports cardiac rhythm. We also need it for healthy, strong bones.
Wholegrains: wholemeal bread, brown rice and oats
Leafy green vegetables: spinach, Swiss chard, kale, watercress and broccoli
Seeds and nuts: pumpkin, sunflower and sesame seeds, almonds and cashews
• Anxiety
• Irritability
• Fatigue
• Muscle spasms
• Cramps or twitches
• Headaches or migraines
• Irregular heartbeat
• Constipation
• Insomnia
• A lack of leafy greens and wholegrains in the diet
• Chronic stress
• High dose calcium supplements
• Carbonated drinks that contain phosphoric acid can impair magnesium absorption
• Certain medication, including antibiotics and some steroids
300mg per day from food, which is relatively easy to do if you have a diet rich in wholegrains and vegetables. The current recommended maximum dose for over-the-counter supplements is 400mg per day.
Selenium is a powerful antioxidant that works in partnership with vitamin E to support the immune system and protect the body against free radical damage to cells and tissues, which can lead to disease and speed up the ageing process. It supports the production of antibodies, reduces inflammation and helps to fight infection. Selenium plays an important role in thyroid function, which regulates metabolism and supports our energy levels.
Animal products: Fish and shellfish, egg yolk, lean meat
Fungi: Shitake and crimini mushroom
Seeds and nuts: sunflower and sesame seeds, Brazil nuts (just one nut often contains more than the recommended daily minimum amount, so be careful to avoid the risk of selenium toxicity)
• Fatigue
• Frequent infections
• Signs of premature ageing
• Thinning hair
• Plant sources of selenium can be depleted by cooking, although animal sources are less susceptible
• Intensive farming may reduce the mineral content of the soil
• Food processing can halve the quantity of selenium in found in grains
Women need a minimum of 60 micrograms of selenium every day and it’s commonly included in small amounts in a multivitamin and mineral, which is likely to provide the top-up you might need if you’re struggling to include selenium in your diet. Extremely high doses of selenium may lead to toxicity, which may cause skin damage and the loss of hair and nails.
Zinc plays multiple roles across all our body systems and is involved in any important function you might care to name. It’s a powerful antioxidant that is crucial for the effective functioning of the immune system, wound healing and protecting the body against the impact of free radical damage, which can lead to chronic disease. We need it for the formation of collagen, which keeps our skin, muscles, joints and bones in great shape. It supports a healthy nervous system, helps to regulate stress levels and it can improve energy levels and boost athletic performance. Zinc enhances our senses of taste and smell and we need it for heathy hair and nails.
Zinc is found in a broad range of foods, but the best sources include:
Animal products: lamb and beef, oysters, prawns
Seeds and nuts: sesame and pumpkin seeds, cashews
Fungi: mushrooms
• Frequent colds and infections
• Reduced sense of taste or smell
• Fatigue
• Acne
• White marks on fingernails
• Thinning hair
• Loss of appetite
• Low mood
• Poor memory
• Stress
• Alcohol – high levels of phytates found in grains can block the absorption of zinc
• Iron competes with zinc for absorption, so it might be wise to take them at different times, if you’re supplementing
• Excessive perspiration
• Poor nutrient absorption
• Low levels of protein in your diet
Women need at least 7mg of zinc per day from food. Supplement dosage can range from 5–20mg of zinc and the upper recommended limit would be 25mg without the advice of a health professional. A daily dose of 1000mg in supplement form may suppress the immune function and could lead to zinc toxicity.
These are plant compounds that bind to oestrogen receptors in the body and which may help to address the hormone imbalance that comes with the menopause. Some studies suggest that they can be helpful in relieving hot flushes and night sweats.
Lignans are probably the main source of phytoestrogens in the Western diet. Flaxseed is incredibly rich in lignans but sesame seeds, broccoli, fennel and pulses such as lentils, chickpeas and beans are all good sources. Isoflavones are another principal class of phytoestrogens and soya bean is by far the biggest source, although they can also be found in smaller amounts in pulses. Traditional forms of fermented soya, such as miso, tempeh, natto or tofu or eating the whole bean, such as edamame is the most effective way of consuming isoflavones, as they contain about four times as much as processed forms, such as soya milk or soya burgers.
Beware of supplementing with lignans or isoflavones if you’re taking blood thinning, diabetic medication or HRT, as this may lead to negative interactions. Supplements may be unsuitable for anyone with an oestrogen-sensitive condition such as endometriosis, due to the influence they have on hormones.
While they may be effective for some women, herbal supplements can have an extremely powerful impact on the body. It’s important to use a product that meets regulated standards for quality and safety, and in the UK, this is reflected by a traditional herbal registration (THR) number and logo on the packaging. It’s also essential to respect the recommended dosage on the label and to consult your doctor for advice if you’re taking any medication or have a medical condition, to avoid potentially harmful interactions.
Herbs such as black cohosh, agnus castus, sage, liquorice root or red clover have hormone-balancing properties and these have traditionally been used to reduce hot flushes and night sweats.
Some herbs are known as adaptogens, because they help the body adapt to physical and emotional challenges. They act as a tonic, making you more resilient and better able to deal with stress. They can help to relieve a range of symptoms such as fatigue, low mood or anxiety. Ginseng, rhodiola, cordyceps, dong quai and ashwaganda are all examples of adaptogenic herbs.
Herbs such as lemon balm, valerian, camomile, passion flower have calming properties that can help to soothe the nervous system. St John’s wort is often used for relieving symptoms of anxiety or mild depression, but it can interact with certain medication, in particular antidepressants, so it’s important to seek advice from your doctor before you start taking it.
Maca root powder can be a very effective all-round support for women going through the menopause. It has a highly nutritious profile, containing essential fatty acids, amino acids and a range of minerals, as well as glucosinolates – plant compounds that help to balance hormones and relieve hot flushes and night sweats. Maca also has adaptogenic properties that help to relieve fatigue, reduce anxiety and improve mental clarity. Red maca may help to improve libido and increase sexual desire.
The short answer is yes, you probably do. Although a balanced diet should contain technically all the nutrients you need, it is harder to achieve than you might imagine. We need about 50 essential nutrients in our diet every day to keep fit and well; here are few reasons that this might be difficult for you:
• You’re busy and stressed, so you tend to grab food on the go and/or rely on processed foods and ready meals.
• Your diet may be healthy, but it lacks variety and you tend to rotate the same few recipes.
• Fruit and vegetables often travel from overseas; when foods are picked before they’re ripe, and then stored, the vitamin and mineral content will decline over time.
• Stress, alcohol, caffeine and nicotine all deplete or block the action of key micronutrients, including B vitamins, zinc, iron, magnesium and vitamin C.
• Food processing and cooking methods deplete the micronutrient content of foods by up to 40 per cent.
• Intensive farming has made the soil less mineral-rich, which affects the nutritional value of fruit and vegetables.
If you think you’d benefit from supplement support, the sensible approach would be to opt for a product that contains a combination of the main vitamins and minerals, which will support your health goal. Nutrients are designed to act in synergy, which is why there isn’t a food that only contains, for example, zinc or vitamin C. Unless you’ve been diagnosed with a deficiency of a specific nutrient, a high-dose supplement of one individual nutrient may block the action of another in the body. Certain minerals work in opposition to each other to achieve the correct balance in the body and taking high doses of, for example, zinc could deplete copper levels, possibly leading to anaemia.
A good sensible first step would be a good quality multivitamin and mineral. This covers all the bases by containing a bit of everything and reflecting the natural synergy you’d find in food.
If you’re looking to support a particular area, such as bone health or skin, hair and nails, then finding a combined product that contains a blend of the relevant nutrients would be a wise move. This would allow nutrients to work together in the way they’re designed to do – for example, supplementing calcium alone won’t help strengthen your bones, because the body needs appropriate levels of vitamin D and magnesium to absorb it, as well as a range of other nutrients to build bone density.
Not all supplements are equal, and some contain forms of the nutrients that are more bio-available than others, which means that they are easier for the body to absorb. Check out the ingredients list for citrates, picolinates or glutamates, which are more easily absorbed than nutrients in the form of sulphates, carbonates or oxides. For example, calcium citrate will be more bio-available than calcium carbonate and it is therefore more likely to be effective.
Some nutritional or herbal supplements may interfere with medication, either suppressing or enhancing the action which may be harmful in either case. Always take advice from your doctor, especially if you’re using blood thinners, HRT, blood pressure medication, or any other regular prescription drugs.
It’s essential to respect the dosage on the supplement label, as more is not necessarily better when you’re dealing with concentrated doses of a nutrient.