Vitamins are important for your body, and vitamins around menopause can help you manage their symptoms.
Menopause is a transition into a new phase of life where the menstruation cycle stops altogether.
It is not a health problem and some experience it as a time of liberation from periods.
However, women experience hormonal changes and other factors might evolve that can cause discomfort.
Menopause usually starts between the ages 40 and 59 years in a women’s life, however, the average age is 51.
For some, it might occur due to a medical condition or treatment like the removal of ovaries.
Around menopause, many women experience hot flashes, night sweats, vaginal dryness, and a reduced see drive.
Moreover, it can cause anxiety, changes in mood, or mood swings.
However, these are not strict symptoms but many people find it inconvenient and discomforting.
Hormonal therapy can help you manage these changes however, it is not suitable for everyone.
Lifestyle choices, a healthy diet, and regular exercise can help. Moreover, vitamins also play a role. Food items contain pantothenic acid and folic acid among other vitamins and minerals that help women during menopause.
These also help in reducing blood clotting and maintain bones and teeth in older adults as well, however, one should always take recommended amounts.
In this article, we have summed about vitamins that can help navigate your way through menopause and help you through the transition into the next chapter of your life.
How Menopause Affects your Body?
Menopause is a part of life for many women.
In most cases, it occurs when menstruation stops. Before the process of menopause starts, your body produces less estrogen and is called perimenopause.
However, some women go through menopause and experience mild symptoms.
Other experience severe symptoms. Some vitamins can help ease the symptoms of menopause and support your overall health.
When the levels of estrogen decrease, you risk developing some conditions like:
- Heart Diseases
- Urinary Incontinence
In some cases, it might lead to mild cases of arthritis as well. Moreover, after a woman reaches menopause they are unable to conceive, thus, due to this, there can be a birth defect, but is rare.
Here are 5 vitamins to help minimize the symptoms of Menopause.
1# Vitamin A
Vitamin A is n antioxidant and is important for maintaining immune functions and protecting the eye.
Moreover, it is the name of a group of compounds Retinoids and is present in your liver.
You can get vitamin Afrom animal products, fortified foods, and supplements. You can also get them from fruits and vegetables that are rich in beta-carotene, and your body converts them into vitamin A when required.
Food sources like sweet potatoes, beef liver, spinach, carrots, black-eyed peas, and apricots are rich in Vitamin A. However, too much of it can be toxic.
Vitamin A is important for healthy bones. Taking vitamin A can help you maintain bone health.
If you take vitamin A supplements, don’t take more than the daily recommended value of 5,000 IU. However, consult your doctor before taking these supplements.
2# Vitamin E
Vitamin E is an antioxidant that helps to fight cell-damaging free radicals in your body.
It also helps to reduce inflammation in your body. Stress may cause cell damage and increase your risk of developing depressions, heart disease, and weight gain.
Moreover, antioxidants can help protect your body from various changes and diseases. Many scientists find a link between low levels of antioxidants and anxiety and depressions, which you can experience through menopause.
To increase your vitamin E intake during and after menopause, you can take supplements and foods in your daily diet that have high Vitamin E content in them.
Moreover, aim for at least 15 mg of vitamin E daily.
Foods that contain vitamin E are wheat germ, almonds, hazelnuts, avocado, broccoli, squash, sunflower seeds, and spinach.
3# Vitamin D
Your body is able to make vitamin D when you expose yourself to sunlight, however, you can also get it by consuming egg yolks, oily fish, and fortified foods like dairy and orange juice.
Vitamin D is essential for maintaining bone health, It can prevent osteoporosis, which can occur when bone density in your body reduces.
Hormonal changes that your body goes through during menopause can also contribute to developing menopause.
Some females observe a reduction of up to one-fifth of their bone density in 5 to 7 years after menopause.
Enough vitamin D and calcium around menopause can help you through this transition.
Moreover, vitamin D deficiency can increase your risk of bone fractures, bone pain, and osteomalacia.
Older women, especially those who are homebound or not exposed to sunlight, are at risk of vitamin D deficiency.
Women between ages 19 to 50 should get 15 mcg (600 IU) vitamin D daily; women over 50 should get 20 mcg (800 IU).
Foods that contain vitamin D are fatty fish, fish liver oils, beef liver, cheese, egg yolks, and fortified foods.
4# Vitamin B
According to many women, B vitamins are useful around the time of menopause.
According to research in 2018, the role of compounds of the group of vitamin B cannot be overestimated in menopause.
Moreover, they add that a deficiency in these vitamins during the transition of menopause can lead to adverse health outcomes.
Taking vitamin b can help prevent stroke, cardiovascular diseases, and dementia that is one of the signs of Alzheimer’s Disease.
Moreover, vitamin B-6 and B-12 can help support cognitive functions that are your ability to think, reason, and remember.
Moreover, memory problems, focus, and brain fog can also occur during menopause. Getting these vitamins can lower your chances of developing dementia over time.
As you grow, your body loses its ability to absorb vitamin B-12 and you increase your chances of having its deficiency.
The symptoms are vague however they include fatigue, weakness, constipation, loss of appetite, balance problems, depression, confusion, and even dementia.
Moreover, in later stages, it can even lead to anemia or sickle cell anemia.
The recommended dietary allowance (RDA) of vitamin B-12 is 2.4 micrograms (mcg) daily for females 14 and older.
As women age, the levels of serotonin drop and can cause mood swings and depression which are common in menopause also.
According to RDA, vitamin B-6 is 100 milligrams (mg) daily for females 19 and older. Taking a vitamin B-6 supplement during and after menopause may help tame prevent symptoms caused by low serotonin levels.
Dietary sources of B vitamins include:
Vitamin B-2 (Riboflavin): Beef liver, fortified breakfast cereals, oats, dairy milk, yogurt, and almonds.
Vitamin B-6: Chickpeas, beef liver, tuna, fortified breakfast cereals, potatoes, and bananas.
B-9 (Folate): Beef liver, spinach, black-eyed peas, fortified breakfast cereals, asparagus, and lettuce.
B-12: Clams, beef liver, fortified nutritional yeasts, dairy products, chicken, fish, chicken, and eggs.
5# Vitamin C
According to an article, women who take vitamin C during menopause have higher bone density and tend to score higher in cognitive tests than those who do not take them.
Moreover, vitamin C is an antioxidant, that can help prevent diseases. These can result from oxidative stress, like some type of cardiovascular disease.
Vitamin C is important for the better functioning of your immune system and the production of collagen which is an important part of skin and cells.
Possible Risks and Warnings
A high amount of Vitamin A can cause toxicity in your body.
Moreover, people with liver diseases or those who consume alcohol should not take this vitamin.
Vitamin A can also cause low blood pressure. It is important not to take it in such a case.
Use vitamin A with caution if you are taking oral contraceptives, tetracycline antibiotics, anticancer agents, have poor fat absorption, and taking blood thinners.
Vitamin E should also be used with caution in case an individual has Alzheimer’s disease, eye damage, kidney problems, heart problems, or skin conditions.
Vitamin D, B- and B-12 can impact blood sugar levels, and blood pressure. Use them with caution if you have diabetes, low blood sugar, low blood pressure, or in case you are taking medications that affect either of them.
Use vitamin B-2 with caution if you have either heart problems, high blood pressure, cancer, skin problems, low potassium, gout, or gastrointestinal problems.
Moreover, OTC medications and prescriptions can interact with vitamins, therefore it is important to consult your doctor before taking them.
The Bottom Line
Menopause is a natural process and every woman goes through it. Many women can experience menopause from the age of 41 to 59, however, the average age is 51. Moreover, some women might experience mild or no symptoms and some may experience severe symptoms.
Common signs and symptoms are hot flashes, mood swings, insomnia, hot flashes, vaginal dryness, etc.
There are things you can do to make this transition easier. For instance, staying physically active, managing your stress levels, and getting enough sleep can help. Moreover, you should avoid processed foods and foods that contain high sugar.
Opting for nutrient-dense foods like fruits, vegetables, whole grains, healthy fats, seafood, nuts, and seeds can help you maintain your overall physical and mental health. Different vitamins and minerals like vitamin B6, vitamin B12, etc can either be obtained from dietary supplements or vitamin from food like Brussel sprouts and green vegetables.
Consult your doctor and talk to them about your concerns about menopause. They can help you decide if taking vitamins for menopause is beneficial for you or not.