The Best Plant Based Diet for Menopause

Plant-based eating can absolutely support hormone balance, energy, and long-term health. The key is in planning.  And prioritising a whole-food-first approach. 
In this guide, we explore what the best plant based diet for menopause looks like — what to include, what to be mindful of, and how to ensure you're not just surviving, but thriving.

Why a plant based diet for menopause can work

A plant-based or vegan diet can offer many advantages in midlife, including:

• Reduced inflammation
• Improved gut health and digestion
• Lower risk of heart disease and type 2 diabetes
• Increased fibre intake, which helps oestrogen clearance and satiety
• Access to powerful phytoestrogens — plant compounds that may mimic oestrogen in the body1

But plant-first also means paying attention to key nutrients — particularly those that may become harder to absorb or synthesise with age.

Key nutrients to focus on

If you are  following a plant based diet for menopause it is important to pay close attention to:

Calcium and vitamin D – essential for bone health, nerve signalling, and hormone function

• Whole food sources:
  — Calcium: tahini, almonds, tofu set with calcium, leafy greens like kale and bok choy
  — Vitamin D: Sunlight (nature’s best source!) and mushrooms exposed to UV light
  Note: Vitamin D3 from algae is a great vegan supplement form too.

Iron – needed for energy, blood oxygenation and cognitive health

• Whole food sources:
  — Lentils, chickpeas, black beans, tofu, quinoa, pumpkin seeds, dried apricots
  Tip: Pair with vitamin C-rich foods (e.g. peppers, oranges) to improve absorption 

Zinc and magnesium – support immunity, hormonal health, sleep, and energy metabolism

• Whole food sources:
  — Zinc: Pumpkin seeds, hemp seeds, cashews, oats, lentils
  Magnesium: Dark leafy greens, bananas, almonds, black beans, whole grains

Vitamin B12 and Omega-3s – crucial for brain function and cell repair, but often lacking in a vegan diet

• Whole food sources:
  — B12: Only found in fortified foods (e.g. nutritional yeast, plant milks, cereals) or supplementsOmega-3s: Chia seeds, flaxseeds, hemp seeds, walnuts, and algae oil supplements
  

Protein – preserves muscle mass, supports hormones, and aids collagen production

• Whole food sources:
  — Lentils, tofu, tempeh, seitan, edamame, quinoa, chickpeas, nuts and seeds
  

Phytoestrogens – plant compounds that may mimic oestrogen and help modulate hormonal symptoms like hot flushes and night sweats

• Whole food sources:
  — Soy (tofu, tempeh, soy milk), flaxseeds, chickpeas, sesame seeds, oats, and alfalfa sprouts

Whole foods first. Supplements second

At MPOWDER, we view supplementation as just that: supplementing a good diet. Our blends are designed to fill nutritional gaps and amplify what’s already on your plate — not replace it.

If you're eating a plant based diet for menopause, our formulations are vegan-friendly and rich in:

• PERI-BOOST – With plant-based protein, calcium citrate, magnesium malate, zinc, B-vitamins and vitamin D3 from algae
  
  
• MENO-BOOST – Includes red clover, adaptogens, omega-rich Ahiflower® oil, and antioxidants for mid-to-late menopause support
  
  
• MOOD-FOOD – Designed to stabilise mood, featuring turmeric, KSM-66® Ashwagandha and B-vitamin support

Explore the full range to build your base: 
MPOWDER PRODUCTS

Final thought

A plant based diet for menopause can be nutrient-rich and fully supportive - especially when paired with a curiosity for what your body needs, now. Prioritise variety. Don’t be afraid to ask for support. And remember: thriving in midlife is about more than rules. It’s about nourishment — in every sense of the word.

Footnotes

Messina, M. (2014). Soy foods, isoflavones, and the health of postmenopausal women. American Journal of Clinical Nutrition, 100(SUPPL. 1), 423S–430S. https://doi.org/10.3945/ajcn.113.071464