What Your Food Cravings Actually Mean: The Science Behind Common Cravings and Menopause

vhboaden
Oct 14
5 min read

Cravings are a universal experience, whether it’s a yearning for chocolate, salty snacks, or something more unusual. While these cravings often hint at underlying nutritional needs, they can take on a new dimension during menopause. As hormone levels fluctuate and the body adjusts to new rhythms, many women experience stronger or different cravings that may be linked to menopausal symptoms.

Let’s explore the science behind cravings, what they could be signalling about your body’s needs, and how these signals may shift during menopause.

1. Craving Chocolate? You May Be Low on Magnesium—Especially During Menopause

Craving chocolate is one of the most common food cravings, often signalling a need for magnesium. Magnesium is a mineral that supports hundreds of bodily functions, from muscle relaxation to hormone regulation and energy production. During menopause, magnesium needs can increase, especially as declining oestrogen levels may affect how the body absorbs and utilises this mineral.

Menopause can bring about symptoms such as muscle cramps, headaches, and irritability, all of which may be exacerbated by magnesium deficiency. If you find yourself constantly reaching for chocolate, it could be your body’s way of asking for more magnesium, which can help with these symptoms. Instead of overindulging in sugary chocolate, opt for magnesium-rich foods like leafy greens, nuts, seeds, and legumes, or consider a magnesium supplement.

2. Salt Cravings May Reflect Hydration Needs and Menopausal Hormonal Changes

Salt cravings are often tied to electrolyte imbalances, particularly sodium. During menopause, hormonal fluctuations can affect fluid balance, sometimes leading to increased salt cravings. This may also be tied to night sweats and hot flashes, which cause the body to lose more fluids and electrolytes.

Adrenal fatigue, another condition sometimes associated with menopause, may also play a role in salt cravings. When the adrenal glands, which help regulate stress and metabolism, become overtaxed due to hormonal changes, the body may crave more sodium to compensate.

To manage salt cravings, try including naturally salty, nutrient-rich foods like olives or seaweed, and drink plenty of water, particularly after exercising or experiencing night sweats.

3. Craving Red Meat? You Might Be Deficient in Iron—A Common Issue During Menopause

If you’re craving red meat, it could be a sign that your body is low in iron. Iron helps transport oxygen throughout the body, and iron deficiency is common during menopause, especially if periods have been heavy in the years leading up to it. Low iron levels can cause fatigue, weakness, and brain fog—symptoms that overlap with those of menopause.

Red meat is a rich source of heme iron, the most easily absorbed form. However, if you’re concerned about cholesterol or prefer a plant-based diet, you can also boost iron intake with lentils, spinach, and fortified cereals. Pair these with vitamin C-rich foods like citrus fruits to enhance iron absorption.

4. Sweet Cravings and Blood Sugar Fluctuations: A Menopausal Link

Sugar cravings are another common experience that can become more intense during menopause. Fluctuations in oestrogen and progesterone can lead to changes in how the body regulates blood sugar, potentially increasing the desire for sweet, quick-energy foods.

As blood sugar becomes more unstable, it can lead to both cravings and fatigue, creating a cycle where your body craves sugary foods to get a quick energy boost. However, this can worsen blood sugar dips and spikes, contributing to mood swings, irritability, and even weight gain—common complaints during menopause.

To manage sweet cravings, focus on eating balanced meals with protein, healthy fats, and complex carbohydrates, such as whole grains and vegetables. These nutrients help stabilise blood sugar and prevent the highs and lows that lead to cravings.

5. Fat Cravings: A Need for Healthy Fats in Menopause

Fat cravings may be tied to the body’s need for essential fatty acids, particularly during menopause. Omega-3 and omega-6 fatty acids are crucial for brain function, heart health, and hormone production. As oestrogen levels decline, healthy fats become even more important for reducing inflammation, supporting cognitive function, and managing joint pain.

Craving fatty foods during menopause may also be related to a drop in serotonin levels, as the body uses healthy fats to help produce and regulate this mood-enhancing neurotransmitter. To meet these cravings in a healthy way, include sources of omega-3 fatty acids like salmon, walnuts, and flaxseeds in your diet.

The Connection Between Cravings, Menopause, and Emotional Eating

Menopause isn’t just a physical transition; it can also bring emotional challenges. Stress, anxiety, and changes in mood are common as hormone levels fluctuate, and these emotional shifts can drive cravings, especially for comfort foods like sweets or

carbohydrates. Emotional cravings tend to be more specific and intense than nutrient-driven ones, often connected to feelings of stress, sadness, or even boredom.

Understanding whether your craving is driven by a nutritional need, or an emotional one can help you make more mindful choices. If emotional eating is a concern, focusing on stress reduction techniques like mindfulness, yoga, or therapy may help reduce the frequency and intensity of cravings.

How to Address and Manage Cravings During Menopause

Managing cravings during menopause can be challenging, but with the right approach, you can help meet your body’s needs and reduce the intensity of cravings. Here are some tips:

Focus on Nutrient Density: Eating a nutrient-rich diet is key to addressing deficiencies that might drive cravings. Ensure you’re getting enough magnesium, iron, healthy fats, and other essential nutrients to support your body’s needs during menopause.
Hydrate Regularly: Menopausal symptoms like hot flashes and night sweats can lead to dehydration, which may intensify salt cravings. Drinking plenty of water throughout the day can help maintain hydration and keep cravings in check.
Stabilise Blood Sugar: To manage sugar cravings, avoid refined carbohydrates and sugary snacks that cause blood sugar spikes. Instead, opt for balanced meals rich in fibre, protein, and healthy fats.
Consider Supplements: If you’re struggling with cravings related to nutrient deficiencies, talk to a healthcare provider about supplements like magnesium, iron, or omega-3s that can support your body during menopause.
Practice Mindful Eating: Recognise when cravings are emotionally driven and try to find healthier ways to cope with stress and emotional fluctuations, such as relaxation techniques or talking with a supportive friend.

Cravings can be more than just a sign of hunger—they’re often your body’s way of signalling deeper needs. During menopause, these cravings can be intensified by hormonal fluctuations and emotional stress, but understanding their underlying causes can help you manage them more effectively. Whether you’re craving chocolate, salt, or sweets, focusing on a nutrient-dense diet, staying hydrated, and maintaining balanced blood sugar levels can make a big difference.

By listening to your body and meeting its needs, you can navigate cravings during menopause with greater ease, ensuring that your diet supports both your physical and emotional wellbeing.