In a pivotal stage of life when the body changes, the rules of the game shift too. It’s no longer just about eating “healthy,” but about strategically selecting those foods and supplements that truly help us feel better. The nutritionist who specializes in women’s health, Marta Marcè, sums it up clearly: there are basics that should never be missing from a woman’s pantry once she turns 40. And it’s not a matter of trends, but of physiology.
“What you don’t have in your pantry could be affecting your hormones,” says the nutritionist, who discusses some of the foods and supplements that are essential at this stage. In this article we’ll help you include among your healthy staples all those Marta Marcè recommends.
Tahini
One of the non-negotiables is tahini, the sesame paste. Rich in calcium and healthy fats. “Tahini becomes a strong ally for bone health, especially at a moment when mineral density starts to decline,” notes the expert. In addition, its versatility makes it easy to incorporate into daily life: from dressings for salads to spreading on toast at breakfast.
Tahini Organic Toasted Sesame Paste by NaturGreen
NaturGreen Organic Toasted Sesame Tahin is a plant-based spread rich in calcium, healthy fats, and antioxidants, ideal for supporting bone health and hormonal balance during stages like perimenopause. Made from toasted sesame seeds sourced from organic farming, it delivers a bold flavor and a creamy texture perfect for breakfasts, dressings, or healthy snacks. Additionally, its nutritional profile supports maintaining muscle mass and digestive well-being.
Pack 2x Tahini Organic 500 g Naturitas Essentials
Rich in calcium, iron, and healthy fats, it is particularly interesting for supporting bone health and nutritional balance during stages such as perimenopause. Its double-pack format allows for ongoing use, ideal for including in breakfasts, spreads, dressings, or healthy recipes.
Kimchi and Sauerkraut
Gut health takes center stage, and here fermented foods come into play, such as kimchi. Rich in probiotics, they help maintain a balanced microbiota, which is fundamental not only for digestion but also for hormonal regulation and the immune system.
Pack 2x Organic Kimchi 420 g Naturitas Essentials
Fermented vegetables rich in natural probiotics that promote balance in the gut microbiota and digestive well-being, particularly relevant during hormonal shifts. Made with organic ingredients, it also provides vitamins, antioxidants, and a spicy kick that stimulates metabolism.
Regarding small details that add up, Ceilán cinnamon stands out as a healthy option to add sweetness without sugar. Unlike other varieties, regular consumption is safe and can also help regulate blood glucose levels.
Sauerkraut 680 g Natursoy
Fermented organic cabbage rich in natural probiotics that support the balance of the gut microbiota and better digestion. Particularly interesting during perimenopause, it helps strengthen the immune system and improve the absorption of key nutrients. Its slightly tangy flavor makes it a versatile accompaniment for salads, bowls, or main dishes.
Magnesium
In the realm of supplements, magnesium holds a prominent place. It not only contributes to better sleep—one of the major challenges in this stage—but also helps reduce muscle tension, supports the nervous system, and promotes a more efficient energy metabolism.
Magnesium Bisglycinate in Capsules
This magnesium form stands out for its high bioavailability and excellent digestive tolerance, making it an ideal option during perimenopause. It helps reduce fatigue, supports muscle relaxation, and improves sleep quality. It also aids nervous system balance and bone health. A key supplement to support both physical and emotional well-being effectively.
Mustard
Natursoy Organic French Mustard
Less well known, but equally interesting, is the role of mustard when paired with cruciferous vegetables (such as broccoli or cabbage). This combination enhances compounds that support proper estrogen metabolism, especially relevant at this stage.
Apple Cider Vinegar
Unpasteurized apple cider vinegar presents a simple yet effective ally. Prepared before meals, it can help modulate the glycemic response and also offer digestive benefits thanks to its natural compounds.
Organic Apple Cider Vinegar by Eat Wholesome
Organic Apple Cider Vinegar (1L) is a staple in a functional diet, known for its digestive benefits and its ability to help regulate blood glucose levels. Rich in enzymes and organic acids, it supports the gut microbiota and contributes to improved digestion, especially useful during hormonal changes.
Vitamin D
Another indisputable staple is vitamin D, essential for calcium absorption and bone health. In many women, levels are low without knowing it, so monitoring and supplementing when needed can make a big difference.
Vitamin D3 and K2 2000 UI + 75 µg
This combination is key for bone and cardiovascular health, especially during perimenopause when the risk of bone density loss increases. Vitamin D3 improves calcium absorption, while K2 helps direct it toward bones rather than arteries. It also supports immune function and the overall balance of the body.
Omega-3
Omega-3 is another cornerstone. Its anti-inflammatory effect makes it a crucial nutrient for protecting cardiovascular and cognitive health. Ideally, it should come from consuming small fatty fish, though supplementation can be a good option to ensure adequate intake.
Omega-3 2000 mg – 240 Fish Oil Softgels (660 mg EPA + 440 mg DHA)
Omega-3 capsules (2000 mg) provide a high concentration of essential fatty acids sourced from anchovy oil, with 660 mg EPA and 440 mg DHA per daily dose. They’re designed to support cardiovascular and brain health and help maintain normal triglyceride levels, according to EFSA statements. Their softgel format makes daily intake easy and simple to fit into a routine.
Creatine, traditionally linked to sports, is gaining growing attention in women’s health. It helps preserve muscle mass, which tends to fall with age, and supports strength and functional capacity.
NDL Pro-Health Creatine Monohydrate Creapure®
With a daily 3 g dose, it helps improve strength and performance in high-intensity workouts, while supporting the maintenance of muscle mass. It also boosts cellular energy production, which can positively influence physical and mental vitality. Its tasteless powder form makes it easy to integrate into daily routines, even for vegan and allergen-free diets.
Beyond trends or closed lists, the message is clear: taking care of your diet at this stage isn’t optional, it’s strategic. And starting with the pantry could be the first step to transform how you feel every day.
