As women navigate the menopause, nutrition plays a pivotal role in managing symptoms and promoting long-term health. Experts highlight key nutrients like vitamin D, omega-3s, and calcium to support bone density, heart health, and overall well-being. B vitamins can combat brain fog and low energy, while probiotics and botanicals like ginger and ginseng address menopause-specific challenges such as hot flushes and insomnia. For a smoother transition, combining a balanced diet with targeted supplements and botanicals may be the key to thriving through this pivotal life stage.