3 Top Vitamins for Menopause
Entering your menopause years is a good time to take a look at your health.
Nobody goes through menopause without a few uncomfortable symptoms, but the way you treat your body can make a huge difference between uncomfortable menopause years and miserable menopause years.
One of the ways to set your body up for the healthiest change possible and to even lower some of the negative symptoms is to make sure you are consuming all the vitamins you should be taking.
Of course, all vitamins are important for any stage of life. But I have chosen three in particular that really play a positive role in helping you with health problems you may be more likely to experience in menopause.
These vitamins can help problems like:
- Bone loss
- Energy loss
- Low libido
- Emotional health issues/depression/mood swings
- Poor digestion
- Weight gain
I’m going to tell you more about these 3 vitamins that are essential for the menopause years. Then I’m going to give you practical ways to start boosting your intake of these vitamins.
Why These Vitamins Are Important During Menopause?
First off – these three vitamins I’m about to mention are important for everybody. Each of them has a wide variety of uses in the body. Essentially, they lay a foundation for a healthy life.
Don’t think that taking these vitamins will cure all your menopausal symptoms. If it were that easy, no woman would suffer from hot flashes, insomnia, or mood swings.
But they absolutely help with some of the most common symptoms – like bone loss, for example. Plus, these three vitamins will also help you with age-related conditions.
Still, the main reason to ensure you are getting these vitamins is for your overall health. Healthier body = healthier menopause.
So without further ado, let’s learn about vitamins B, D, and E.
1. B Vitamins
The B vitamins are a group of many different vitamins with different functions.
I’m going to show you a list of the many different B vitamins. Each of these do even more than I’m mentioning, but I want to show you exactly how each can help problems related to menopause and age-related conditions specifically:
- B1 (Thiamine): This vitamin boosts energy, helps digest your food, prevents cataracts and even slows down the aging process
- B2 (Riboflavin): This vitamin is excellent for energy production and immunity, and it can prevent headaches
- B3 (Niacinamide): This vitamin helps you adequately break down your food and can prevent detrimental and high cholesterol
- B5 (Pantothenic Acid): This vitamin plays a role in hormone production and breaks down food into energy
- B6 (Pyridoxine): This vitamin can help with your dropping serotonin levels, which can improve depression and sleep
- B9 (Folic Acid): This vitamin helps to regenerate cells, improves bone strength, aids sleep problems, improves depression, boosts memory, and also reduces the risk of high blood pressure
- B12 (Methylcobalamin): This vitamin can improve bone health, sleepiness, weakness, mental health – and it can even help age-related conditions like dementia or problems with balance
As a group, the B vitamins also help boost your immune system and keep your energy going. They also help prevent stroke.
How To Get More B Vitamins
Here is how women in perimenopause and menopause can get more of the B vitamins into their lives:
Eat More B
Here’s a rundown of some of the top ways to get the B vitamins into your diet. As you can see, a well-rounded diet of various meats, leafy greens, nuts, and dairy should get it all in. If you are vegan, make sure to focus on our next method of getting more vitamin B.
Top vitamin B2 foods include:
- Beef liver
- Nuts (especially almonds)
Top vitamin B3 foods include:
Top vitamin B5 foods include:
- Chicken liver
Top vitamin B6 foods include:
Top vitamin B12 foods include:
Take a B Complex Supplement
Since there are so many different B vitamins that you will need, the easiest way to supplement B is to take a B complex vitamin or to take a multivitamin that has all of the B vitamins.
Most of the time they are properly dosed, since you don’t need equal amounts of all the B vitamins. Of course, if you find out you are deficient in one type of vitamin B in particular, you can add an extra supplement of that one vitamin.
2. Vitamin D
When we think about bone health, we often go straight to calcium and magnesium. But vitamin D is just as necessary for bone health.
Osteoporosis is a real problem facing women in their menopause years. Women deal with it more than men. And if women in your family have osteoporosis, the chances are quite high that you will too. Getting enough calcium, magnesium, and vitamin D is absolutely necessary.
And by not getting enough vitamin D, you may also experience more:
- Digestive problems
- Weight gain
- Mental health problems like depression
Vitamin D deficiencies are surprisingly common – somewhere around half of Americans are deficient. And this type of deficiency can be even more common as you enter your 50s. This is because your skin does not make as much vitamin D when exposed to sun.
How To Get More Vitamin D
So how do we get more of this bone-strengthening vitamin? There are three main ways:
The No. 1 way to get more vitamin D is to make it – but we already know that older skin does not create as much vitamin D as younger skin.
That doesn’t mean it won’t create any at – nor does it mean you should avoid the sun completely. It just means you may need to focus on the other two methods of getting vitamin D as well.
While it’s important to use sunscreen and skin protection in general, it is best to give your skin 5 to 15 minutes of sun exposure without sunscreen a day.
Eat More D
Since making vitamin D through sun exposure is not as easy as you age, it’s important to focus on other ways to get enough D. Top food choices include:
- Cod liver oil
- Egg yolks
As you can see, vegans will have the hardest time getting enough vitamin D through food, so they will need to focus on the next method.
Take a Vitamin D Supplement
One of the best ways to deal with a vitamin D deficiency is simply to take a pill.
Women between the years of 19 and 70 should be aiming for 600 IU of vitamin D a day.
Look for a brand that gives you vitamin D3, which is closest to the natural vitamin D. D2 is
synthetic, and not as easily absorbed.
3. Vitamin E
When we think of vitamins that support our immune system, we often go straight to vitamin C. But vitamin E is also a powerful antioxidant that helps to keep you healthy.
On top of the immunity booster, vitamin E can help fight free radicals, lower negative emotions, help balance hormones, increase energy, and slow down weight gain. Vitamin E can even help with hot flashes.
So as you can see, this is a major menopause help.
Outside of helping these menopausal symptoms, vitamin E is an excellent vitamin for age-related illness – doing everything from balancing cholesterol and preventing dementia to thickening hair and improving the skin.
How To Get More Vitamin E
Here is how women in perimenopause and menopause can get more of the E vitamins into their lives:
Eat More E
Vitamin E deficiencies are not as common as vitamin D deficiencies. So most women can get by with simply eating plenty of vitamin E-rich foods. Some of the best choices for getting plenty of this antioxidant include:
- Wheat germ oil
- Nuts and seeds (particularly almonds, pine nuts, and sunflower seeds)
- Spinach and other leafy greens
Supplement with Vitamin E
The adult dietary allowance for vitamin E is 15 mg (or 22.4 IU) a day.
Basically any multivitamin would include some vitamin E. You can also buy a vitamin E supplements its own. Be cautious about taking too much vitamin E. The tolerable upper intake level of vitamin E (AKA: the very most you can get before having a problem) is 1,500 IU.
What About Vitamin E Oil?
I’m sure you have seen countless beauty products celebrating the fact that they have vitamin E oil in their ingredients. But is this the best way to get vitamin E?
Though vitamin E oil can be a great help to your skin, hair, and nails – it is not a replacement for eating or supplementing vitamin E.
Also, you may want to be careful about using vitamin E oil on its own. It is very thick and can cause breakouts – even in older skin. It is often best combined with other oils or healthy ingredients to work its magic.
Also, vitamin E oil will irritate some people’s skin. So do a small little test on the side of your arm before putting it all over your face.
See How These Vitamins Improve Your Menopause Years
As you can see, there are so many ways to start getting more of these essential vitamins for the menopause years. But don’t stop there.
Include important minerals – like magnesium, zinc, and calcium into your diet. And then focus on herbs that have been shown to improve the symptoms of menopause. These include:
- Black cohosh root
- Chaste tree berry
- Magnolia bark extract
- Pueraria mirifica extract
When all of these fabulous natural supplements are included into your life, you can start to see real improvement in the way you feel.
Read Next: 12 Menopause Professionals Share Their Secrets on How To Manage Hot Flashes, Night Sweats, and More