It seems everywhere you turn at the moment there’s a new health trend being talked about. Social media is full of conversations about magnesium, creatine, protein intake, vitamins, strength training and building muscle. For many women navigating menopause, it can feel as though there is suddenly a very long list of things you’re supposed to be doing to stay healthy.
The question we hear time and time again is: do I really need all of this?
The simple answer is no but there’s no harm in many of these approaches. As ever, education is key. Here’s what you truly need to know…
Menopause is not a test you need to pass, and there is no prize for doing everything perfectly.
What’s the deal with protein?
What we do know is that menopause brings changes to the body that can affect muscle mass, bone health, energy levels and metabolism. This is why conversations around strength training, protein and nutrition are becoming increasingly popular. These aren’t just trends; they’re tools that may help some women feel stronger, healthier and more confident as they age.
For protein, menopausal women are encouraged to consume around 1.0g-1.2g of protein per kg of body weight per day. So if you weigh around around 60kg x 1.2g of protein = 72g of protein a day. That’s the calculation that’s worrying many women, it can be a lot to get your head around. How on earth are you meant to eat a well balanced meal, you enjoy, whilst hitting those goals? Guess what.. you don’t have to. If keeping muscle strength and losing weight is important to you- then absolutely, but if you’re focusing on other goals, it’s not crucial.
But here’s the important part: what works for somebody else may not be what you need.
What about magnesium and creatine?
You may have seen people talking about taking magnesium every day, adding creatine to their morning routine, increasing protein at every meal or lifting weights several times a week. Whilst these strategies can be beneficial for some women, there is no one-size-fits-all menopause plan. This is where seeing a menopause specialist and a menopause dietitian comes in handy because the advice is planned for you – not just a blanket approach or ultimately, what ChatGPT wants you to hear.
The best approach is to start by understanding your own body, your own symptoms and your own goals.
For some women, that may mean making small adjustments to nutrition. For others, it might involve introducing some gentle strength training, improving sleep habits or exploring hormone replacement therapy (HRT). Often, it’s not about doing more, but about doing the right things for you.
Is HRT important in health?
HRT can play an important role in supporting many women through menopause. By helping to replace declining hormone levels, it may support energy, recovery, sleep, muscle maintenance and overall wellbeing. For some women, this can make it easier to build healthy habits and gain greater benefits from exercise and nutrition changes. HRT is also incredibly beneficial for bone health, which without strong bones, no amount of creatine is going to help.
However, HRT is not a magic solution and neither are supplements. The real value comes from looking at the bigger picture and understanding how all of these pieces fit together within your own life.
That’s why we encourage women to focus less on trends and more on personalised advice.
Rather than asking what everybody else is taking, ask yourself what you need.
Rather than wondering whether you’re getting enough protein because social media says you should, explore what your current diet already provides.
This is where working with a registered dietitian can be invaluable.
Dietitian Jenny Bazely works with women to understand their individual nutritional needs, lifestyle and health goals. Instead of following the latest trend, Jenny helps women make informed decisions based on evidence, practicality and what feels achievable in everyday life.
You do not need to become a bodybuilder. You do not need to spend hundreds of pounds on supplements. You do not need to feel guilty if you aren’t doing everything that social media tells you to do.
You don’t have to do it all.
So if you’re feeling overwhelmed by the growing list of menopause health advice, remember this: you don’t have to do it all.
Start with understanding yourself. Seek support from professionals who can guide you. Focus on what is realistic for your life.
Because menopause isn’t about keeping up with every trend. It’s about finding the approach that helps you feel your best, both now and in the future.
