Reductions in hormone levels during menopause can lead to a number of effects. Vitamins can help protect the overall health of the person and manage any discomfort.
Many females who are in their 30s or 40s will begin to experience a decline in their estrogen and progesterone levels. Menstruation will cease completely, and the ovaries will no longer contain eggs. Perimenopause is this season of life. Menopause will begin when a year has passed without a cycle.
Sometimes, menopause can happen earlier. This may be because of surgery, medical treatment, or a health problem leading to early menopause.
Menopause is a time of transformation, not a disease or illness. A individual can experience a variety of changes as hormone levels fall, such as hot flashes, insomnia, night sweats, vaginal dryness, and fluctuating moods. These are not simply symptoms, but they may cause inconvenience and discomfort for many people.
Hormone therapy can help handle these changes in a person, but it is not necessary for all. Lifestyle choices can also benefit, such as a balanced diet and daily exercise. Vitamins can play a part, too.
Find out through vitamins will help individuals navigate their way through menopause in this article and help them transition into the next chapter of their life.
There is vitamin E in many different foods, such as almonds, sunflower seeds, spinach, broccoli, kiwi, mango, and tomatoes.
Vitamin E is an antioxidant. This suggests that it can help to minimize oxidative stress, which can arise if the body has too many free radicals. Certain biological processes and environmental stresses can trigger the production of free radicals.
Antioxidants, such as heart disease and cancer, may help protect the body from different changes and diseases that become more likely as a person ages. Scientists often suggest that there could be a link between low antioxidant levels and anxiety and depression that many individuals encounter when they move through menopause.
It could be easier to handle the changes that arise during menopause by improving general health.
Through exposure to sunlight, the body produces much of the vitamin D it requires, but a person can also obtain it by consuming egg yolks, oily fish, and fortified items such as milk and orange juice.
For bone health, vitamin D is important. Vitamin D can help avoid osteoporosis, which happens when the density of the bone decreases and the bones become weak and more vulnerable to breakage.
In those that are susceptible, the hormonal alterations that occur during menopause also lead to osteoporosis. In the 5–7 years after menopause, some women see a decline of up to one-fifth of their bone density. It can help avoid this by having enough vitamin D and calcium during menopause.
The U.S. Office of Women’s Health recommends that 600 international units (IU) of vitamin D be taken daily up to the age of 70 and 800 IU a day from 71 onwards.
Although the body produces much of the vitamin D it needs from sunlight exposure, some individuals use sunscreen to minimize skin damage or prevent sun exposure. To decide if a person needs to take a supplement, a doctor will test blood levels of vitamin D. A physician will advise on how much vitamin D a person needs and how best to get it. As it can increase the risk of heart and kidney problems people should not eat too much vitamin D.
Some people may find some B vitamins useful around the time of menopause. In 2018, a group of researchers stated that “[t]he role of B vitamin group compounds can not be overestimated in the menopause.” They add that a deficiency in these vitamins may lead to adverse health outcomes during this period of transition.
Adequate B vitamins can help prevent stroke, heart disease and dementia, both of which can start during menopause and are a concern for the elderly.
Vitamins B-6 and B-12 can help promote cognitive function, which means the ability to think, reason, and remember. Memory problems, concentration, and “brain fog” can occur during menopause. Having enough of these vitamins will reduce the risk of developing dementia over time regardless of whether or not they undergo menopause.
Depression rates tend to be greater around the time of menopausal transition. According to one study, a high intake of vitamin B-6 could minimize the risk of depression in all older women, including those undergoing menopause.
Research has also shown that individuals with low levels of vitamins B-2, B-6, and B-12 may also have reduced bone mineral density, a cause of osteoporosis.
A study in 2013 showed that vitamin B-9, also known as folate, was effective in reducing the number and severity of hot flashes in a person.
Dietary sources of B vitamins include:
Beef liver, fortified cereals for breakfast, oats, milk, yogurt, and almonds: vitamin B-2 (riboflavin). Get more vitamin B-2 information.
Vitamin B-6: chickpeas, beef liver, tuna, fortified breakfast cereals, potatoes, and bananas. Learn more about vitamin B-6.
Beef liver, broccoli, peas with black eyes, tea, asparagus, and lettuce fortified cereals: B-9 (Folate). Read more about folic acid.
B-12: Clams, beef liver, chicken, fish, chicken, eggs, dairy products, fortified nutritious yeasts. Learn about vitamin B-12 and more.
Some women who consume high levels of vitamin C during menopause may have higher bone density and score higher on cognitive tests than those with lower intake, according to one article.
Vitamin C is an antioxidant and can also help avoid some diseases, such as certain forms of cardiovascular disease, that may result from oxidative stress.
In addition, vitamin C plays a key role in the immune system and in the development of collagen, which is an important part of the skin and cell structure.
Vitamin A is an antioxidant. It is essential for the maintenance of immune function and the protection of eye health. It has no clear menopause advantages, but it can help improve overall health and avoid some diseases.
Sweet potato, beef liver, spinach, carrots, black-eyed peas, and dried apricots are also food sources.
A deficiency of vitamin A is rare in the U. S., and too much vitamin A supplementation may have adverse effects. Before taking additional vitamin A, people should talk to their doctor.
A safe, balanced diet is the best way to receive enough vitamins. However, often a physician can prescribe supplements.
In order to ensure that they are safe and acceptable to use, people should ask their healthcare provider before taking supplements. They should also precisely follow the directions and avoid reaching the prescribed dosage.
Progesterone comes with other foods and supplements. During menopause, they can help regulate hormonal levels.
People can buy menopause supplements at a drug store or online. Always consult with a doctor first before purchasing any supplements, as not all supplements are safe for use by all.
Vitamins and supplements must also be purchased from a reputable source, as the Food and Drug Administration (FDA) does not regulate the consistency of supplements.