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Menopause and Nutrition: Key nutrients according to AESAN

Woman with fruit

Menopause and its adjacent stages, perimenopause and postmenopause, represent a period of profound physiological change in a woman’s life, marked by hormonal alterations that affect metabolism, body composition, bone health, and the risk of chronic diseases.

 

The Scientific Committee Report fof AESAN analyzes the nutritional risks associated with these stages and provides an evidence-based guide to support women’s health during this transition.

 

In its recent scientific assessment, the Scientific Committee of the Spanish Agency for Food Safety and Nutrition (AESAN) examines the main nutritional risks during this phase and highlights the importance of adapting dietary intake to women’s new physiological needs.

 

From a preventive perspective, the report emphasizes that an appropriate nutritional strategy can significantly contribute to reducing the risk of osteoporosis, sarcopenia, and cardiovascular disease, three of the main health concerns at this stage of life.

The decline in estrogen levels promotes increased bone resorption, changes in body fat distribution, and alterations in lipid profile. In addition, there is a tendency toward progressive loss of muscle mass and, in some cases, reduced efficiency in energy metabolism.

 

In this context, AESAN focuses on specific nutrients whose adequate intake is particularly relevant. Below is a summary of the key nutrients highlighted in the report and the recommended intakes for women in the menopausal stage:

 

Nutrient Indicative Daily Recommendation* Main Function During Menopause
Protein 0.8–1 g/kg body weight Preservation of muscle mass and prevention of sarcopenia
Fiber 25 g Metabolic regulation and cardiovascular health
Unsaturated fatty acids Preferable over saturated fats Improvement of lipid profile and cardiovascular protection
Calcium  1,000 - 1,200 mg Maintenance of bone mass and prevention of osteoporosis
Magnesium 300–375 mg Muscle function and bone health
Folic acid 330 µg Cellular metabolism
Vitamin B12 2.4 µg Neurological and hematological function
Vitamin D3 15 µg (600 IU)** Supports calcium absorption and bone health

 

* Values based on the recommendations included in the AESAN Scientific Committee report and current nutritional reference values for adult women.
** Women with low sun exposure may require higher intakes under professional supervision.

 

The growing interest in functional foods aimed at menopausal women, such as products enriched with calcium, vitamin D, proteins, or bioactive compounds, requires rigorous analytical verification.

 

YOUR PLUS: AGROLAB Group laboratories support the food industry through the analysis and validation of new functional foods, precise determination of micro- and macronutrients, and verification of compliance with nutrition claims in accordance with current regulations.

 

Author: Dr. Isabel Gómez, AGROLAB Iberica