While genetics often take center stage in determining when menopause begins, exciting new research suggests that your diet might hold surprising power over this milestone, too. As a dietitian, I’ve always been fascinated by how nutrition shapes long-term health, and this study highlights an exciting connection: antioxidants, a.k.a. those powerhouse nutrients found in everyday foods like nuts, fruits, and veggies, may play a role in delaying menopause.

This isn’t just a fun fact—the timing of menopause has far-reaching implications for women’s health. Earlier menopause (or that which starts before age 45) is linked to higher risks of cardiovascular disease, osteoporosis, and cognitive health concerns. On the flip side, delaying menopause by just a few years can reduce these risks, supporting outcomes like better heart health and stronger bones.

How antioxidants affect menopause

A recent study published in Scientific Reports takes a closer look at how antioxidants may influence the timing of menopause, and the findings are eye-opening. Researchers analyzed data from over 4,500 postmenopausal women in the National Health and Nutrition Examination Survey (NHANES) and discovered that those who consumed the most antioxidant-rich foods, specifically foods that contain vitamins A, C, and E, along with selenium, zinc, and carotenoids, had a 27% lower risk of experiencing early menopause (again, defined as beginning before age 45, per Cleveland Clinic) compared to those with the lowest intake.

The good news? You don’t need to survive solely on kale smoothies or snack on carrots all day long to reap this benefit. The study found that the benefits of antioxidants were most impactful only up to a certain level, with no additional advantages from excessive consumption. Among the antioxidants studied, vitamin C and carotenoids emerged as the strongest contributors to delaying menopause and extending the reproductive window.

While the study didn’t specify exact serving sizes to hit the beneficial threshold, its researchers suggest it could be reached with daily amounts like:

• Vitamin C: ≥90 mg/day (e.g., 1 cup strawberries + 1 red bell pepper)
• Carotenoids: ≥6 mg/day (e.g., 1 cup cooked sweet potato + 1 mango)
• Zinc: ≥11 mg/day (e.g., 3 oz. lean beef + 1 cup cooked lentils)