{"id":88284,"date":"2025-10-18T07:34:06","date_gmt":"2025-10-18T07:34:06","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/88284\/"},"modified":"2025-10-18T07:34:06","modified_gmt":"2025-10-18T07:34:06","slug":"how-hormone-therapy-changes-your-nutrient-needs-according-to-a-dietitian","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/88284\/","title":{"rendered":"How hormone therapy changes your nutrient needs, according to a dietitian"},"content":{"rendered":"

Hormone replacement therapy<\/a> (HRT) has come a long way. After decades of confusion, following a widely cited but flawed 2002 study advising against its use, its reputation as a potentially life-changing treatment is being restored. And thanks to tireless menopause campaigners and updated guidance, more women are accessing the treatment’s benefits.<\/p>\n

While conversations have tended to focus on HRT’s relation to breast cancer and potential side effects such as headaches or bleeding, one emerging area of interest is how it might affect your nutritional needs.<\/p>\n

Most women in the UK today are prescribed transdermal oestrogen, meaning oestrogen is absorbed into the bloodstream through the skin via a gel, patch or spray. This method bypasses the liver<\/a>, so it doesn’t appear to interfere with nutrient absorption (the liver plays a crucial role in converting the nutrients absorbed from digested food). But oral HRT is processed through the liver, where it can alter how the body handles certain nutrients \u2013 such as folate (vitamin B9),vitamins B12, B6 and C, and zinc \u2013 due to changes in enzyme activity and protein metabolism (how the body breaks down proteins into amino acids).<\/p>\n

What to Read Next<\/p>\n

While data in menopausal women is limited, studies<\/a> comparing oral and transdermal forms of oestrogen found no impact on B-vitamin status when oestrogen is delivered through the skin, so if you’re using a gel, patch or spray, there’s no need to supplement unless a deficiency is confirmed. If taking orally, a low-dose B-complex supplement may be helpful if you’re persistently tired or have a known deficiency, but most women can meet their needs with a food-first approach.<\/p>\n

Related Story<\/p>\n

Next, factor in that midlife is also often a time of competing priorities, meaning nutrition can take a back seat. Yet, in many ways, it’s more important than ever. Your bone, brain and metabolic health benefit from a good balance of nutrients \u2013 and many women fall short.<\/p>\n

According to the National Diet and Nutrition Survey, 50% of women aged 20 to 59 have low selenium intake and 25% fall short on iron, while 11% of women aged 19 to 64 have low serum B12 and folate intake has also declined.<\/p>\n

Building strong foundations is key. First, eat three balanced meals a day, each containing protein, carbs and fibre<\/a> (from fruit or veg). And choose snacks that top up nutrients; for example, fruit, whole grains or dairy.<\/p>\n

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If you’re using oral HRT, keep an eye on three nutrients. Folate, which may be depleted, is found in leafy greens, pulses and fortified cereals. Vitamin B12 levels may drop, but you can support intake through dairy and fortified plant milks<\/a>. Finally, vitamin B6 can also be affected \u2013 include eggs, oats, salmon and bananas to help maintain levels.<\/p>\n

To ensure you meet all of your micronutrient requirements, eat a diverse diet: pulses, eggs, leafy greens and fortified cereals for \u0412 vitamins; citrus fruits and peppers for vitamin C; beans, nuts, seeds and lean meat for zine; two servings of dairy and a winter vitamin D supplement for calcium; and whole grains, olive oil, nuts and oily fish<\/a> for fibre and healthy fats.<\/p>\n

Ultimately, there’s no miracle supplement for menopause, but evidence-based changes can go a long way. As for HRT, current NHS advice is that the benefits outweigh the risks for most, and speak to a GP if you’re concerned. The same advice stands if you’re feeling exhausted despite eating well.<\/p>\n

Supplements that are actually worth it<\/p>\n

Don’t know where to start? These are some of the supps I recommend in my clinic.<\/p>\n

Vitamin D (10mcg daily) \u2013 especially important in autumn\/winter.Methylated B-complex \u2013 Useful if blood tests show low B12, B6 or folate.Calcium (500-600mcg) \u2013 If not getting two to three servings through diet.<\/p>\n

Laura Clark is a dietitian specialising in hormonal health. You can visit her website The Menopause Dietitian here<\/a>.<\/p>\n

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