Antioxidants Linked to Later Menopause

The timing of menopause isn’t just about your biological clock—it has a real impact on long-term health. An earlier menopause (before age 45) is linked to elevated risks for health issues like heart disease and osteoporosis.

Because of these health connections, identifying factors we can control that might influence when menopause begins may offer some benefits for a woman’s long-term health. One promising area of focus is diet, specifically the role of antioxidants in what you eat and drink. Our bodies are constantly dealing with oxidative stress, an imbalance that can damage cells and speed up aging, including the aging of the ovaries. Antioxidants are compounds that fight this stress.

A recent study explored whether a diet rich in antioxidants could be linked to a later onset of menopause and a longer reproductive lifespan, and these results were published in Scientific Reports.

How Was This Study Conducted?

To investigate whether there is a connection between antioxidant intake and onset of menopause, researchers used data from the National Health and Nutrition Examination Survey (NHANES). This survey collects health and diet data from thousands of people across the United States.

For this study, the researchers analyzed data from 4,514 postmenopausal women. The average age at which these women started their periods was about 13, and their average reproductive lifespan was around 36.5 years.

The researchers used a tool called the Composite Dietary Antioxidant Index (CDAI) to help with their analysis. This index isn’t just a measure of one antioxidant, but a combined score based on the intake of six key nutrients: zinc, selenium, vitamin A, vitamin C, vitamin E and carotenoids.

The researchers then used statistical methods to see if there was a relationship between the women’s CDAI scores and the age they started menopause, as well as the total length of their reproductive years. 

What Did the Study Find?

The analysis revealed several interesting connections between antioxidant intake and reproductive health.

First, a higher antioxidant index score was associated with a later age at menopause and a longer reproductive lifespan. After adjusting for all other lifestyle and demographic factors, the link remained significant. Women in the group with the highest antioxidant intake experienced menopause nearly a year later and had a reproductive lifespan that was a full year longer than women in the group with the lowest antioxidant intake.

The study also looked at the risk of early menopause, which includes any menopause onset before age 45. The results showed that a higher antioxidant index score was linked to a lower risk of experiencing early menopause. Those who were in the group that consumed the most antioxidants had a 27% lower risk of early menopause compared to those in the lowest group.

Interestingly, there seemed to be a sweet spot. The positive effects of antioxidants on delaying menopause were strongest up to a certain point (an antioxidant index score of 1.05). Beyond that threshold, eating even more antioxidants didn’t seem to add any extra benefit. This suggests that achieving a good, balanced intake is what matters most.

Finally, when the researchers looked at the individual components of the antioxidant index, two antioxidants stood out: Vitamin C and carotenoids were the strongest contributors to a later menopause and longer reproductive window.

Limitations

While the study’s findings are promising, there are important limitations to keep in mind. First, the research is cross-sectional, which means it captures information from participants at a single point in time rather than tracking changes over years. This design limits the ability to say for certain that antioxidant-rich diets cause a delay in menopause, as it’s possible that other unknown factors could influence both diet and reproductive timing.

Another consideration is that much of the data was self-reported. This could introduce recall bias, where the information participants remember may not be completely accurate. Lastly, the CDAI only includes six specific antioxidants, which means it doesn’t capture the potential effects of other dietary antioxidants like polyphenols that might also benefit reproductive health.

How Does This Apply to Real Life?

This research suggests that the foods you eat could play a role in your reproductive health and the timing of menopause. The idea that a diet rich in antioxidants might help delay menopause is powerful because diet is something you can actively manage. 

But why does it matter if menopause happens later? Reaching menopause at an older age can have important benefits for long-term health. Women who experience menopause later often have a lower risk of developing conditions such as osteoporosis, cardiovascular disease and sometimes cognitive decline. A longer reproductive lifespan means more years with protective estrogen levels, which helps support bone strength, heart health and overall well-being as women age. So, making dietary choices that may help delay menopause isn’t just about extending fertility, it’s also about promoting healthier years ahead.

The threshold effect seen in this study is particularly practical. It means you don’t necessarily need to consume massive amounts of antioxidants to see a benefit. Based on this study, consuming a consistent level of dietary antioxidants is enough to make a difference. While the study does not provide specific recommendations for the number of servings or exact amounts of antioxidants to consume for reproductive health benefits, the authors of the study suggest that the threshold could be achieved by consuming:

• Vitamin C: ≥90 mg/day (e.g., 1 orange + 1 cup broccoli)
• Carotenoids: ≥6 mg/day (e.g., 1 medium carrot + 1 cup spinach)
• Zinc: ≥11 mg/day (e.g., 3 oz. oysters + 1 serving almonds)

These values align with general dietary recommendations and suggest that incorporating antioxidant-rich foods like fruits, vegetables and nuts into daily meals may help reach the beneficial antioxidant range. However, the study emphasizes the need for further research to confirm these findings and provide more precise dietary guidelines.

Our Expert Take

This study published in Scientific Reports suggests that what you eat may influence when you experience menopause. By analyzing data from over 4,500 women, researchers used the Composite Dietary Antioxidant Index (CDAI) to measure the intake of six key antioxidants. They discovered a link between a higher antioxidant index score and a later onset of menopause, as well as a longer reproductive lifespan. The findings suggest that a diet rich in antioxidants isn’t just a general health recommendation; it may have a direct impact on ovarian aging. Notably, the study pinpointed vitamin C and carotenoids as particularly influential, giving a clearer picture of which nutrients might be most beneficial for reproductive health.