Pharmacist urges menopause women to check oat milk labels for iodine

Mike Wakeman, a researcher and pharmacist behind Evera Nutrition, advises women approaching menopause to scrutinize ingredient lists on plant-based milk alternatives. His guidance coincides with October, designated as Menopause Awareness Month, emphasizing that nutritional requirements shift significantly during this period.

Oat milk label scrutiny

Wakeman notes that while swapping dairy for plant-based options appears healthy, many products are fortified with calcium but lack iodine. Iodine is essential for normal thyroid hormone production and cognitive function. He cites UK data indicating that 15% of adult women previously had intakes below the Lower Reference Nutrient Intake for this mineral.

The expert recommends selecting alternatives fortified with both calcium and iodine. Alternatively, consumers should ensure iodine intake through foods such as fish, eggs, and dairy. This advice addresses common oversights when replacing traditional dairy products.

Calcium and vitamin D importance

Declining oestrogen levels around menopause accelerate bone loss, making structural nutrients critical. Calcium provides the necessary material for bone integrity, while vitamin D supports normal calcium absorption and overall bone health. Wakeman suggests including calcium-rich sources like dairy, fortified alternatives, tofu, and leafy greens.

Regarding supplementation, he references UK guidance advising adults to consider a daily 10mcg vitamin D supplement during autumn and winter months. This helps maintain adequate levels when dietary sources may be insufficient.

Soy benefits beyond protein

Soy foods, including tofu, edamame, and soya beans, offer more than just protein. They contain isoflavones, plant compounds known as phytoestrogens that interact with oestrogen receptors. An analysis of 17 clinical trials found that soy isoflavones reduced hot-flush severity by approximately 26% and frequency by around 21% compared with placebo.

For those who dislike the taste or texture of whole soy foods, Wakeman points to supplements like Evera Nutrition Women's Balance. This formulation combines soy with other phytoestrogens from red clover, alongside botanicals such as ashwagandha, rhodiola, and shatavari. It also includes vitamins and minerals like B6, D, and magnesium, taking a broader approach rather than relying on a single ingredient.

Protein and muscle maintenance

Muscle health extends beyond aesthetics, supporting mobility, strength, metabolism, and independence. Evidence indicates that lean mass declines across the menopausal transition, and the body’s response to protein and exercise becomes less efficient with age. Wakeman advises incorporating sources such as eggs, fish, poultry, yoghurt, tofu, beans, or lentils into all meals.

He emphasizes combining adequate protein intake with resistance exercise to counteract these physiological changes. This strategy helps maintain functional capacity during midlife.

Nutrient density over restriction

Midlife weight gain often leads to restrictive diets, which can inadvertently reduce consumption of protein, magnesium, calcium, and other micronutrients. Wakeman recommends focusing on nutrient density rather than simply eating less. He suggests choosing more vegetables, fruit, wholegrains, pulses, nuts, seeds, fish, and quality protein.

Mediterranean-style eating has been associated with improvements in several cardiovascular risk factors among menopausal women. This dietary pattern offers a structured approach to managing health markers without extreme calorie cutting.

Holistic dietary approach

Wakeman warns against searching for a single "menopause superfood." Sleep, mood, muscle, metabolic, and bone health are interconnected systems rather than separate boxes. Because menopause alters multiple biological pathways simultaneously, a varied diet is superior to targeting one specific ingredient.

He advocates for a foundation of protein, ample plant foods, healthy fats, wholegrains, and a wide spread of micronutrients. This comprehensive nutritional strategy addresses the complex physiological shifts occurring during menopause.