How Nutrition Can Help Prevent Muscle Loss in Menopause
As women move through menopause, many notice subtle changes in their body — a little less strength, a little less tone, and sometimes, a little less energy. While some of this is a natural part of aging, much of it comes down to one often-overlooked issue: muscle loss, or what’s known as sarcopenia.
But here’s the good news — with the right nutrition and lifestyle strategies, this decline is not inevitable. You can absolutely maintain muscle, strength, and energy well into your 50s, 60s, and beyond.
Let’s unpack what’s happening — and how food and movement can make all the difference.
What Happens to Muscle During Menopause?
Menopause brings a sharp drop in the hormone estradiol, a key form of estrogen that plays a surprisingly big role in muscle health. Estradiol helps muscles repair and regenerate, so when levels decline, the body becomes less efficient at building and maintaining muscle tissue.
You might wonder — if I’m gaining a bit more belly fat during menopause, does that mean my muscles are disappearing too? The truth is, extra fat around the middle doesn’t directly “replace” muscle, but it can make it harder for your body to maintain and build muscle. Fat tissue releases certain signals that can slow down muscle repair, and when combined with the natural drop in estrogen, it can contribute to the gradual loss of strength and muscle mass that we call sarcopenia. That’s why focusing on both healthy body composition and strong muscles is so important during menopause.
Why It Matters
Strong muscles do far more than support your workouts — they’re essential for balance, mobility, bone protection, and metabolic health. When muscle loss accelerates, it can lead to:
A higher risk of falls or fractures
Slower metabolism and weight gain
Increased insulin resistance (raising the risk of type 2 diabetes)
Reduced energy and independence
In short, your muscles are your lifelong support system — they keep you moving, strong, and vibrant.
The Role of Nutrition in Muscle Health
Food is one of the most powerful tools we have to protect muscle as we age. Two nutrients, in particular, make a big difference:
1. Protein – Your Muscle-Building Ally
Protein provides the amino acids your muscles need to repair and grow. While general guidelines suggest 0.8 grams of protein per kilogram of body weight each day, research shows that women in midlife benefit more from around 1.2 grams (or more!) per kilogram — especially when combined with regular strength training.
Even more important is how you eat it. Instead of saving protein for dinner, aim to spread it evenly across your meals — for example:
Breakfast: Greek yoghurt with berries and seeds
Lunch: A colourful salad with chicken, tuna, or tofu
Dinner: Salmon, lean beef, or lentil curry
This steady supply helps your body maximise muscle repair throughout the day.
2. Vitamin D, Vitamin K, and Calcium – The Power Trio for Strong Muscles
When it comes to keeping our muscles strong and functioning at their best, vitamin D, vitamin K, and calcium work hand in hand. Calcium is the key mineral that helps muscles contract — every time you move, your muscles rely on calcium to “fire.” But calcium can’t do its job properly without vitamin D, which helps your body absorb calcium from food and move it into the bloodstream where it’s needed. Then vitamin K steps in to guide that calcium into the right places — like bones and muscles — and keep it out of soft tissues where it could cause harm.
Together, this trio supports muscle strength, coordination, and recovery. A lack of any one of them can lead to weakness, cramps, or a higher risk of injury. So, for truly healthy muscles, it’s not just about protein — it’s about giving your body the full support team it needs.
Because vitamin D is particularly linked to muscle strength and coordination, it’s important to get enough through safe sun exposure, foods like eggs, fortified dairy, and oily fish, or supplements if needed. Your GP can check your levels and guide whether you need extra support.
Lifestyle Habits That Support Muscle Strength
Nutrition is only part of the story — lifestyle habits complete the picture. Here’s what makes the biggest difference:
Lift heavy things. Strength or resistance training (using weights, body weight, or resistance bands) signals your muscles to stay strong and grow.
Stay active every day. Even brisk walking, cycling, or swimming helps maintain muscle and metabolic health.
Prioritise sleep and recovery. Muscles rebuild during rest, so aim for 7–8 hours of quality sleep.
Stay hydrated and eat enough. Undereating or cutting too many calories can speed up muscle loss.
The Bottom Line
Sarcopenia doesn’t have to be a given. By focusing on protein, vitamin D, vitamin K, calcium, and regular resistance training, you can maintain your strength, vitality, and independence through menopause and beyond.
Think of it this way — every time you nourish your body well and move with intention, you’re building a stronger foundation for your future self.
Because thriving through menopause isn’t about slowing down — it’s about staying powerful in every sense of the word.
References:
Erdélyi A, Pálfi E, Tűű L, Nas K, Szűcs Z, Török M, Jakab A, Várbíró S. The importance of nutrition in menopause and perimenopause—a review. Nutrients. 2023 Dec 21;16(1):27. doi: 10.3390/nu16010027. PMID: 38201856; PMCID: PMC10780928.
Ioannidou P, Dórocz Z, Schalla J, Wätjen W, Diel P, Isenmann E. Analysis of combinatory effects of free weight resistance training and a high protein diet on body composition and strength capacity in postmenopausal women: a 12-week randomized controlled trial. J Nutr Health Aging. 2024;28: Available from: https://doi.org/10.1016/j.jnha.2024.100349
Buckinx F, Aubertin-Leheudre M. Sarcopenia in menopausal women: current perspectives. Int J Women's Health. 2022;805-819. doi: 10.2147/IJWH.S340537.
Zhang J, Cheng Y, Chen C, Wang Q, Yang C, Qiu J, Li J, Liu X, Zhang Y, Liu L, Zhao Y. Interaction of estradiol and vitamin D with low skeletal muscle mass among middle-aged and elderly women. BMC Women's Health. 2023;23:491.doi:10.1186/s12905-023-02646-z.
Calvani R, Picca A, Coelho-Júnior HJ, Tosato M, Marzetti E, Landi F. Diet for the prevention and management of sarcopenia. Metabolism. 2023 Sep;146:155637. doi: 10.1016/j.metabol.2023.155637. Epub 2023 Jun 21.
La Colla A, Pronsato L, Milanesi L, Vasconsuelo A. 17β-Estradiol and testosterone in sarcopenia: Role of satellite cells. Ageing Research Reviews. 2015;24(Pt B):166-177.doi:10.1016/j.arr.2015.07.011.
Geraci A, Calvani R, Ferri E, Marzetti E, Arosio B, Cesari M. Sarcopenia and menopause: the role of estradiol. Front Endocrinol. 2021;12:682012. Available from: https://doi.org/10.3389/fendo.2021.682012
Khan S. Role of nutrition in menopausal women. In: Reproductive and gynecologic health - Annual volume 2024. July 2024. doi: 10.5772/intechopen.114896.
Rom O, Kaisari S, Aizenbud D, Reznick AZ. Lifestyle and sarcopenia—etiology, prevention, and treatment. Rambam Maimonides Med J. 2012;3(4). doi:10.5041/RMMJ.10091.
Mamerow MM, Mettler JA, English KL, Casperson SL, Arentson-Lantz E, Sheffield-Moore M, Layman DK, Paddon-Jones D. Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. J Nutr. 2014 Jun;144(6):876–80. doi: 10.3945/jn.113.185280.
Kim SW, Kim R. The association between hormone therapy and sarcopenia in postmenopausal women: the Korea National Health and Nutrition Examination Survey, 2008-2011. Menopause. 2020;27(5):506-511. doi:10.1097/GME.0000000000001509.
Hunter M, Huang A, Wallhagen M. "I’m going to stay young": belief in anti-aging efficacy of menopausal hormone therapy drives prolonged use despite medical risks. PLoS One. 2020;15(5). doi:10.1371/journal.pone.0233703.
Cho EJ, Choi Y, Jung SJ, Kwak HB. Role of exercise in estrogen deficiency-induced sarcopenia. J Exerc Rehabil. 2022;18(1):2-9. doi:10.12965/jer.2244004.002.
