Vitamin Recommendations for Post-Menopause

Menopause, often referred to as "the change of life," does indeed bring about a number of changes in the body. Eating a well-balanced, healthy diet can help counteract many common effects of menopause. However, since the nutritional needs of women change significantly after menopause, the definition of well-balanced isn't quite the same as it was during the child-bearing years. To remain healthy and active after menopause, it is important to research vitamin recommendations for post-menopause and adjust one's diet accordingly.

Physical Changes During and after Menopause

• As menopause occurs, significant physical changes are seen in the body. As estrogen production decreases dramatically, metabolism slows, muscle mass decreases, and fat deposits increase, heightening the risk of obesity and its related health hazards, such as diabetes and heart disease. Body tissues, including those of the circulatory system and the heart, lose elasticity, increasing the risk for cardiovascular disease. Osteoporosis becomes a higher risk as the body begins to reabsorb bone cells faster than it produces them, reducing bone density. However, managing weight and boosting nutrition can greatly reduce these effects of menopause. Since changing hormone levels during menopause have an impact on nutritional needs, paying careful attention to ensure that adequate amounts of certain essential vitamins and minerals are included in the diet can play a crucial role in maintaining health in post-menopausal women.

Calcium

• Calcium is among the most important nutrients in counteracting the effects of menopause. Women who are approaching menopause and post-menopausal women require higher levels of calcium to maintain bone health. While the recommended daily allowance for women of child-bearing age is about 1,000 mg of calcium per day, post-menopausal women should be taking in about 1,500 mg, or, if hormone-replacement therapy is in use, 1,200 mg per day is recommended.

Vitamin D

• Adequate intake of vitamin D is essential for post-menopausal women, since this nutrient is important for calcium absorption and bone formation. Vitamin D also supports the proper function of the immune system, as well as helping in the prevention of colon cancer. A minimum of 800 IU is required to avoid vitamin D deficiency. Dairy products are the best source of vitamin D, with an eight-ounce glass of milk containing approximately 100 IU.

Antioxidants

• Antioxidants, such as vitamins A, C, E and beta carotene, are essential elements in the post-menopausal diet. These nutrients are important in the prevention of heart disease, some forms of cancer and age-related macular degeneration. Antioxidants work to block the effects in the body of free radicals, which damage body tissues and are the source of many of the typical signs of aging. These vitamins are found in a variety of fruits and vegetables, such as squash, sweet potatoes, tomatoes, spinach, oranges and blueberries.

Other Important Nutrients for Post-Menopausal Women

• Omega-3 fatty acids, available in nuts, fish, canola oils and soy products, offer a number of benefits in cardiovascular health, as well as nourishing the skin, hair and nails. Adequate fiber intake, 25 to 30 grams daily, is particularly important in post-menopausal women, helping to keep cholesterol levels low and can aid in the prevention of heart disease and stroke. Soy, a phytoestrogen, can have beneficial effects on the body once the production of natural estrogen is diminished by menopause, and it can lower cholesterol levels as well, supporting heart health.