What Vitamins Are Essential During Menopause?


Menopause is not an illness. It is the time in a woman’s life where the physical and behavioral patterns undergo many changes. There is a drop in estrogen and progesterone (the female sex hormones), which lead to the cessation of the menstrual cycle — at this time, women literally run out of eggs.

The symptoms may vary from woman to woman. Some women undergo the menopause without any symptoms and the only thing they notice is that their periods have stopped. But some women have to experience many discomforts.

Symptoms of the menopause can include hot flashes, night sweats, vaginal dryness, mood swings, declining libido, ageing skin, lack of energy, joint pains, headaches, anxiety, depression, insomnia, and changes in hair quality. They are vulnerable to many long term effects such as heart disease, osteoporosis, high blood cholesterol, cancer, diabetes, weight gain, etc.

The primary defense is to eat well and be physically active. An active and healthy lifestyle can help women cope with the symptoms experienced during menopause. Since menopause has a negative impact, women above the reproductive age should pay more attention to their health by making sure that they get proper nutrients and vitamins to help reduce the severity of the symptoms.

Listed here are some essential vitamins to be considered taking to help them deal with the emotional and physical stress they are going through:

Vitamin C

Vitamin C is not only important for preventing illness and encouraging health in general, but it also has specific benefits at the menopause. It is a natural antioxidant and can help to keep infections at bay. It also helps reduce hot flashes, prevent vaginal dryness and retain the elasticity in the urinary tract. Vitamin C is also known for its beneficial effect on the immune system. Vitamin C is abundantly found in citrus fruits, dark green leafy vegetables, berries, guavas, papayas, bell peppers, kiwi fruits and tomatoes. These vitamin C rich fruits and vegetables can be easily incorporated in the daily diet.

Vitamin D3

Women can lose a lot of bone mass and may suffer from osteoporosis during menopause. Take vitamin D3 as it is necessary to maintain healthy bones. It can help make the bones stronger and also reduces the risks of cancers, diabetes, multiple sclerosis, arthritis and fractures. Getting a daily exposure of sunlight is the best way to get this vitamin.

Vitamin E

This is an important vitamin to consider at the menopause in order to treat the uncomfortable symptoms like vaginal dryness, hot flashes, heart palpitations, breathlessness, nervousness, insomnia, dizziness and fatigue. Take vegetable oils (sunflower oil, soybean oil, safflower oil, corn oil), seeds, nuts, green leafy vegetables, whole grains, dried beans, which are rich sources of vitamin E, to be included in the daily diet.

B Vitamins (B6, B9, B12)

Vitamin B6 helps prevent cholesterol coagulation and plaque deposits on the arteries, thus lowers the chances of arteriosclerosis and heart disease. It promotes the health of the blood vessels and nervous system as well.

Vitamin B9, also known as folic acid, can increase the production of hormones which help reduce depression and stress in women.

Vitamin B12 works in uplifting the mood in people suffering from depression issues, decreases anxiety, reduces mood swings and prevents tiredness caused due to menopause.

Supplementing them in the form of a good B-complex supplement can be very useful to help deal better with the symptoms of menopause.

photo: menopausewanita.com

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