How Oestrogen Decline Shapes Nutrient Requirements

So much of the conversation around perimenopause and menopause centres on hot flushes, mood shifts, or hormone therapy, but very little is said about how declining oestrogen quietly reshapes our nutritional needs. As oestrogen declines, key pathways in brain chemistry, bone health, cardiovascular function, and energy production all begin to shift. Oestrogen influences how we make, absorb, and use vital nutrients like choline, omega-3s, taurine, vitamin D, and collagen. Once oestrogen levels fall at menopause, our bodies must rely on diet and lifestyle to fill the gaps for the rest of our lives.

PS - you'll notice a lot of mentions of amino acids in this article, a not-so-subtle reminder to get your protein in, your body really needs it.

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Collagen & Connective Tissue (the big one)

• What is it? Collagen is the main protein in skin, bones, joints, and connective tissues that keeps us strong, supple, and elastic.

• The pathway: Oestrogen stimulates collagen synthesis.

• The change: With menopause, collagen production slows, contributing to changes in skin, joints, and bones. After menopause collagen synthesis decreases by 30% within the first 5 years!

• Why it matters: Wrinkles, sagging, sallow skin. Decreased skin barrier protection which becomes a self-perpetuating cycle of worsening skin. Decreased collagen impacts not only how we look but also the strength of all our connective tissue. First line support: Collagen-rich foods, glycine (amino acid), proline (also an amino acid), and vitamin C (berries) can help supply raw materials for tissue repair. A change in the topical products we use to protect the skin barrier layer and keep in moisture. Strict blood glucose management to reduce advanced glycation end-products which can stiffen collagen and accelerate ageing of skin, joints, and blood vessels.

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Omega-3s (ALA → DHA → EPA)

• What is it? Omega-3s are healthy fats that are powerful anti-inflammatories and protect the heart, brain, and joints. (Plus, it literally builds baby brains!)

• Oestrogen's influence: Oestrogen enhances conversion of plant-based ALA into long-chain omega-3s (EPA and DHA).

• The change: After menopause, conversion between ALA into DHA/EPA efficiency drops.

• Why it matters: Decrease in our ability to reduce systemic inflammation, cognition, mood. Essential Fatty Acids ("EFAs") like the omegas also contribute to skin moisture and barrier protection which is crucial after menopause.

• First line support: Fatty fish such as mackerel and sardines twice a week. A practitioner-only supplement that has been third party tested for microplastics and chemicals. Herbal brain support and physical skin barrier protection.

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Choline & Phosphatidylcholine

• What is it? Choline is a vitamin-like nutrient that helps build cell membranes and keeps the liver and brain healthy. If you're one of my mamas, you know how much I love choline for building baby brains!

• Oestrogen's influence: In the liver, oestrogen up-regulates an enzyme which converts dietary choline into phosphatidylcholine, the critical outside wall of all our cells and also an important molecule for liver health.

• The change: With lower oestrogen, phosphatidylcholine synthesis declines.

• Why it matters: Supports brain health, liver function, and cell function.

• First line support: Dietary choline from eggs, fish, soy, meat.

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Taurine

• What is it? Taurine is an amino acid-like compound that helps with energy, bile flow to digest dietary fats, and protecting the heart and brain.

• Oestrogen's influence: Taurine is made from the amino acid cysteine via enzymes that are influenced by oestrogen.

• The change: Lower oestrogen reduces taurine production.

• Why it matters: Taurine supports bile acid conjugation (i.e. fat digestion), mitochondrial health, and cardiovascular function.

• First line support: Dietary taurine found in animal proteins, especially seafood and seaweed.

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Serotonin & Mood Pathways

• What is it? Serotonin is a brain chemical that regulates mood, sleep, and feelings of wellbeing. Serotonin is made in the gut and also the precursor to melatonin! (meaning melatonin our sleep hormone is made from serotonin)

• The pathway: Oestrogen stimulates serotonin synthesis via the amino acid tryptophan and helps regulate the enzyme that breaks it down.

• The change: Low oestrogen means faster serotonin breakdown and less robust serotonin production.

• Why it matters: our MOOD!!! and capacity to deal with stress.

• First line support: Adequate tryptophan (from protein) and vitamin B6 support serotonin production, but holistic mood care is often needed via herbal hormone modulation and gut health.

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Nitric Oxide & Vascular Health

• What is it? Nitric oxide (NO) is a gas your body makes to relax blood vessels and keep circulation healthy.

• The pathway: Oestrogen activates the enzyme that produces nitric oxide from the amino acid arginine.

• The change: With lower oestrogen, blood vessel flexibility and nitric oxide availability decline.

• Why it matters: Vascular health. You know my saying, start now or statin later...

• First line support: Diets rich in nitrates (beetroot, leafy greens) and amino acids (arginine, citrulline) can support vascular health.

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Methylation & Homocysteine

• What is it? Homocysteine is a by-product of protein metabolism that, if it builds up, can irritate blood vessels and increase heart disease risk.

• The pathway: Oestrogen helps regulate one-carbon metabolism which is a very complex physiological process that keeps homocysteine in check.

• The change: Homocysteine levels often rise after menopause, especially if you do not get enough B vitamins (or you use them up with stress and metabolising medications)

• Why it matters: High homocysteine can damage blood vessels, raising the risk of heart disease, stroke, and cognitive decline.

• First line support: Folate, B12, B6, choline, and betaine all help recycle homocysteine and protect cardiovascular and cognitive health.

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Vitamin D & Calcium Metabolism

• What is it? Vitamin D is the “sunshine vitamin” that helps the body absorb calcium, the main mineral for bones and teeth. Vitamin D is a hormone and should be managed as such.

• The pathway: Oestrogen boosts vitamin D receptor activity and supports calcium absorption.

• The change: Lower oestrogen makes the body less efficient at using vitamin D.

• Why it matters: Bone, mood, and cardiovascular health.

• First line support: Postmenopausal women need reliable vitamin D (from sunlight or supplements) plus calcium, magnesium, vitamin K2, and protein to protect bone health. It is crucial to not over supplement vitamin D without K2 or risk displacing calcium from the bones (potentially into the arteries).

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Antioxidant Defences & Glutathione

• What is it? Glutathione is the body’s master antioxidant, protecting cells from damage and supporting detox pathways.

• The pathway: Oestrogen supports antioxidant balance and glutathione recycling.

• The change: Menopause is associated with higher oxidative stress, particularly via stress, homocysteine, limited diet, and medication metabolism.

• Why it matters: Excess oxidative stress accelerates cell damage, driving faster ageing and increasing the risk of chronic disease and cancer.

• First line support: Adequate protein (for cysteine and glycine), selenium, and colourful plant foods help maintain antioxidant defences. Practitioner grade NAC supplementation may be indicated to support glutathione synthesis.

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Iron Balance

• What is it? Iron is the mineral that carries oxygen in your blood and fuels energy production. Iron is also critical for making the enzymes that breakdown (metabolise) medication in our liver.

• The pathway: Menstruation keeps iron levels lower during reproductive years.

• The change: After menopause, ferritin (our storage of iron) levels rise and iron overload can become a risk.

• Why it matters: Too much iron can build up in the body, leading to inflammation, organ damage, and a higher risk of conditions like heart disease and diabetes.

• First line support: Periodic monitoring of iron is wise, sometimes the focus shifts from getting more iron to keeping levels balanced 🥴

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Bringing It All Together

Oestrogen is more than a reproductive hormone; it’s a master regulator of nutrient metabolism and overall health. As we age, nutrition strategies need to shift. Focusing on getting enough protein (1.5-2g per kg of body weight), choline, omega-3s, taurine, B vitamins, vitamin D, vitamin K2, antioxidants, collagen, and vitamin C can help buffer the effects of declining oestrogen. Targeted and cyclical practitioner-grade supplementation can greatly complement diet and lifestyle strategies. But remember: no supplement will work as well as intended without a good diet, heavy lifting, deep sleep, stress management, and plenty of walking.

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