If you’re a vegetarian woman in your 40s or 50s, you might wonder how your diet affects when menopause begins. The answer might surprise you. Research shows that vegetarian diets may actually lead to menopause starting earlier, not later.
What Is Menopause?
Menopause happens when your monthly period stops completely. Doctors say you’ve reached menopause after you haven’t had a period for 12 months in a row. In the United States, most women reach menopause around age 51 or 52.
There are three main stages and average ages:
- Early menopause – Before age 45
- Average menopause – Between ages 45 and 55
- Late menopause – After age 55
What Research Shows About Vegetarian Diets and Menopause Timing
You might think eating lots of vegetables and healthy plant foods would delay menopause. But science tells a different story.
A large study published in the journal Menopause looked at over 100,000 women for 20 years. The researchers found that vegetarian women were more likely to experience early menopause than women who ate meat, when they had an unhealthy plant diet. Another review of many studies confirmed this finding, vegetarian diets could be connected to menopause starting earlier.
Harvard Health also reported that in one study, vegetarians reached menopause at an earlier age than meat eaters. The same study found that eating fish, beans, and other legumes daily was connected to menopause starting about 3 years later on average.
This doesn’t mean vegetarian diets are bad, it just means they may affect when your body goes through this natural change.
Why Might This Happen?
Scientists aren’t completely sure why vegetarian diets might lead to earlier menopause. Some possible reasons include:
Lower protein intake: Vegetarian diets often have less protein than diets with meat, especially if not carefully planned.
Different nutrient levels: Plant-based diets may have different amounts of certain vitamins and minerals that affect hormones.
Less specific nutrients: Foods like fish contain omega-3 fats and other nutrients that might help delay menopause. Vegetarians who don’t eat fish miss out on these nutrients unless they get them from other sources.
The Good News: Vegetarian Diets May Help With Menopause Symptoms
While a vegetarian diet might not delay when menopause starts, it can help with uncomfortable symptoms once you’re in menopause.
Research has shown that vegetarian women reported less bothersome hot flashes and physical symptoms compared to women who ate meat. Another study found that eating a low-fat vegetarian diet with soybeans reduced moderate to severe hot flashes by 84% in some women.
Why does this work? Plant foods contain natural compounds called phytoestrogens (say: fye-toe-ES-tro-gens). These are plant chemicals that act somewhat like the estrogen hormone your body makes. Foods rich in phytoestrogens include:
- Soybeans and soy products like tofu
- Lentils
- Chickpeas
- Flax seeds
When your body’s estrogen levels drop during menopause, these plant compounds may help fill the gap and reduce symptoms.
Important Health Considerations for Vegetarian Women in Menopause
If you’re a vegetarian going through menopause, you need to pay extra attention to certain nutrients:
Calcium
Your bones lose calcium faster after menopause because of dropping estrogen levels. Women over 50 need 1,200 mg of calcium each day.
Research shows that vegetarian diets often have lower calcium intake, which could increase the risk of weak bones (osteoporosis).
Good vegetarian calcium sources include:
- Fortified plant milk (soy, almond, oat)
- Fortified orange juice
- Tofu (if made with calcium)
- Dark leafy greens like kale and collard greens
- Almonds
- Sesame seeds and tahini
Vitamin D
Vitamin D helps your body use calcium. Adults over 50 need 600 to 800 IU of vitamin D daily.
Vegetarian diets often have little vitamin D unless you eat fortified foods or take supplements.
Get vitamin D from:
- Sunlight (15 minutes a few times per week)
- Fortified plant milk and cereals
- Mushrooms exposed to UV light
- Vitamin D supplements (talk to your doctor)
Protein
Studies have shown that getting enough protein is important for bone health. Vegetarian women need to make sure they eat enough protein-rich plant foods like:
- Beans and lentils
- Tofu and tempeh
- Quinoa
- Nuts and nut butters
- Seeds
Vitamin B12
Vitamin B12 is important for bone health and is mainly found in animal products. Vegetarians who eat eggs and dairy can get B12 from these foods. Plant-based sources are limited, so you may need fortified foods or supplements.
What You Can Do
Here are practical steps for vegetarian women to stay healthy during menopause:
Eat a variety of plant foods: Include plenty of fruits, vegetables, whole grains, legumes, nuts, and seeds.
Choose calcium-rich foods: Aim for multiple servings daily of calcium-fortified foods and naturally calcium-rich plants.
Get enough protein: Include protein-rich plant foods at every meal.
Consider supplements: Talk to your doctor about calcium, vitamin D, and B12 supplements.
Stay active: Weight-bearing exercises like walking, jogging, or dancing help keep bones strong.
Track your health: Keep regular appointments with your doctor and get recommended health screenings.
The Bottom Line
Being a vegetarian won’t prevent menopause or necessarily delay it, in fact, research suggests it might happen a bit earlier. But that’s not necessarily a bad thing! What matters most is how you take care of your body before, during, and after menopause.
The good news is that a well-planned vegetarian diet can help reduce uncomfortable menopause symptoms like hot flashes. Just make sure you’re getting enough of the key nutrients your body needs during this time of life.
Every woman’s body is different. Whether you go through menopause early or at the average age, what’s most important is working with your healthcare provider to stay healthy throughout the process.
Questions to Ask Your Healthcare Provider
Print this checklist and bring it to your next appointment:
□ Based on my age and vegetarian diet, when might I expect to start menopause?
□ Should I be taking calcium supplements? If so, how much?
□ Do I need a vitamin D supplement? What dose do you recommend?
□ Should I get my vitamin B12 levels checked?
□ What are my risks for osteoporosis, and do I need a bone density test?
□ How often should I have mammograms and other cancer screenings?
□ Are there specific vegetarian foods you recommend I eat more of during menopause?
□ Can you check my hormone levels to see where I am in the menopause transition?
□ Should I consider taking phytoestrogen supplements, or are food sources enough?
□ What symptoms should I watch for that would need medical attention?
□ If my symptoms are severe, what treatment options are available?
□ How can I best support my bone health as a vegetarian during and after menopause?
□ Are there any blood tests I should have to check my nutrient levels?
□ Could my vegetarian diet be affecting my hormone levels in other ways?
Helpful Resources
General Menopause Information:
- National Institute on Aging – What Is Menopause?
- Office on Women’s Health – Menopause Basics
- The Menopause Society (formerly North American Menopause Society)
Bone Health:
Vegetarian Nutrition:
- The Vegetarian Resource Group – Calcium in the Vegan Diet
- Academy of Nutrition and Dietetics – Vegetarian Diets
Research and Medical Information:
- Harvard Health – Diet and Age at Menopause
- PubMed – For reading scientific studies (search “vegetarian menopause”)
You can also checkout one of the many informative post we have related to menopause.
Take the anonymous menopause symptom survey and see compiled results instantly.
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This post was researched and drafted with the assistance of AI. All sources were reviewed and verified to the best of their ability by the editorial team.
Disclaimer: This blog is intended for informational purposes only and should not be considered medical advice, diagnosis, or treatment. We strongly encourage readers to conduct their own research and consult with a qualified healthcare professional before making any decisions or changes to their health and medical routines. Marigold Brands and The Marigold Woman cannot be held accountable for any inaccuracies or adverse outcomes related to the information presented. We strive to provide accurate and up-to-date information. However, medical knowledge is constantly evolving, and individual experiences may vary. Sources and references are provided to support the content and enable readers to further explore topics and do not imply endorsement. Always consult with your healthcare provider before making significant changes to your health routine.
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