|  | Diet Nutrition | Nutritional Supplements

Vitamins That Help Menopause

Menopause is a condition that usually occurs when women are in their late forties to early fifties. According to the mayoclinic.com, menopause is characterized by symptoms such as mood swings, sleep disorders, hot flashes, dry skin, abdominal fat and decreased fertility. Women who are experiencing menopause will not have had a period for twelve months prior to onset, and may experience some vitamin deficiencies due to hormonal changes.

  1. Reduce Hot Flashes

    • Vitamin E has been shown to be somewhat effective for decreasing hot flashes for some women. According to breastcancer.org, a range of 800 IU (range 400 to 1000) is helpful for decreasing hot flashes, however, because vitamin E can be unsafe above 400 IU, keep your intake at or under this amount unless under the care of a physician. Vitamin B6 (200 to 250 mg daily) is thought to be effective for hot flashes as well.

    Ensuring Bone Health

    • Aging causes the body to metabolize vitamin D less efficiently, and women with lower estrogen levels due to menopause have a more difficult time absorbing enough vitamin D to be effective in encouraging optimal calcium absorption. This can lead to increased chance of osteoporosis. In addition, a lack of vitamin D may contribute to symptoms such as mood swings, fatigue, and sleep disorders often associated with menopause. According to womentowomen.com, new recommendations for vitamin D are 1000 to 2000 IU daily.

    Keep Skin Moist

    • Take vitamin C to keep skin soft and supple during menopause. Skin loses elasticity due to a lack of estrogen stores that lead to a decrease in collagen. Vitamin C helps to increase collagen stores and increase skin regeneration. Take 1000 to 5000 mg of vitamin C daily for menopausal symptoms.

    Maintain Emotional Balance

    • Take B vitamins to help control mood swings and feelings of depression sometimes associated with menopause. Both vitamin B6 and vitamin B12 can help to increase brain function and regulate emotions. B-vitamin complex including folic acid, niacin, panothenic acid, thiamine, and biotin helps to increase energy and decrease anxiety. Take a vitamin B complex supplement once daily to help decrease adverse symptoms of menopause.

Nutritional Supplements - Related Articles