During menopause, women can become deficient in several key vitamins that are important for health. This occurs due to declining estrogen levels, changes in metabolism, lifestyle factors, and aging effects on nutrient absorption. The main vitamins women tend to lack during menopause are:
- Vitamin D - Due to less sun exposure from aging skin or staying indoors more often. Vitamin D aids calcium absorption and bone health.
- Calcium - Reduced estrogen hampers calcium absorption leading to osteoporosis risk. Weight-bearing exercise boosts calcium intake needs.
- Vitamin B12 - Decreased stomach acid affects B12 assimilation from foods. B12 vital for energy, brain, nerves and preventing anemia.
- Vitamin B6 - Helps regulate hormones, produces neurotransmitters for mood, may relieve hot flashes and PMS type symptoms during perimenopause.
- Magnesium - Stress uses up magnesium which relaxes muscles and nerves. Supplements can restore low magnesium levels.
- Vitamin C - Immunity and antioxidant support against cell damage. Smoking increases the need for vitamin C.
- Vitamin E - Protects against aging and Alzheimer's disease. Works better when taken with vitamin C.
Getting enough of these vitamins can help prevent long term health issues like:
- Osteoporosis
- Heart disease
- Neurologic decline
- Diabetes
- Certain cancers
- Deteriorating vision
- Skin, hair and nail problems
- Loss of muscle mass
Tips to increase intake of these vitamins:
- Take a complete multivitamin with key menopause nutrients
- Eat more yogurt, salmon, eggs and mushrooms which supply vitamin D
- Include leafy greens for magnesium, calcium and vitamin K
- Snack on almonds and fortified cereals with vitamin E
- Choose citrus, peppers, kiwi and broccoli for vitamin C
- Try nutritional yeast flakes for B vitamins
If diet alone is not sufficient, quality supplements can help fill nutritional gaps. Be aware that not all supplements live up to their claims for safety and efficacy. The () line of menopause vitamins and natural supplements are recommended for improved absorption and bioavailability. Their products contain optimal forms and doses of key ingredients vetted by medical experts. Patients of the Optimal Hormone Health Center can have their vitamin and mineral status tested to receive personalized nutritional advice and treatment.
In summary, getting adequate vitamins D, B12, B6, calcium, magnesium and antioxidants can help women better manage menopausal symptoms, thrive through midlife changes and reduce disease risks after menopause. Pay attention to your unique nutritional needs during this transitional time.
