Menopause is a natural process that occurs in women after the end of menstruation and fertility. It is characterized by hormonal changes and can have physical and emotional symptoms. Certain vitamins may benefit menopausal women by preventing menopause-related conditions, supporting overall health and improving symptoms of menopause.
Vitamin D
During the first few years of menopause, women can rapidly lose bone density, increasing the risk of osteoporosis, according to the Mayo Clinic. Osteoporosis can cause bone fractures due to weak and brittle bones. Vitamin D works with the mineral calcium to build, strengthen and maintain bones. The Mayo Clinic encourages menopausal women to get 800 international units, or I.U., of vitamin D a day along with 1,200 to 1,500 milligrams of calcium. Food sources of vitamin D include fortified milk, which means vitamin D has been added to it, and oily fish. Vitamin D can also be synthesized by the body when exposed to sunlight and is available as a vitamin supplement.
Vitamin K
According to an October 2008 article in “PLoS Medicine” by researchers at the University of Toronto, vitamin K has been promoted to menopausal women to prevent bone loss and prevent osteopenia. Osteopenia occurs when bones have a lower than normal density and is a precursor to osteoporosis. According to the "PLoS Medicine" study, 5 mg of vitamin K did not protect against age-related decline in bone density but did exhibit protective effects against bone fractures associated with osteopenia.
According to the Linus Pauling Institute, or LPI, multiple studies have shown a relationship between vitamin K and bone fractures, and in many instances a higher incidence of fractures has been associated with low vitamin K intake. The LPI says further research is needed to confirm the relationship between vitamin K, bone health and fractures. The recommended dietary allowance, or RDA, for vitamin K for menopausal women is 90 micrograms, or mcg, per day. Dietary sources of vitamin K include cabbage, cauliflower, spinach, green leafy vegetables, cereals and soybeans.
Vitamin E
Hot flashes are common in 75 percent of menopausal women and can cause intense warmth or heat in the upper body and face, flushed appearance, rapid heartbeat, perspiration, weakness, fatigue and dizziness. According to one study from 2007 in “Gynecologic and Obstetric Investigation” by Iranian researchers at Tarbiat Modarres University, vitamin E may treat hot flashes. Another study published in 1998 in the “Journal of Clinical Oncology” by researchers at the Mayo Clinic looked at the role of vitamin E in treating hot flashes of breast cancer survivors. In the journal study, researchers concluded that patients who received 800 I.U. of vitamin E daily for four weeks had fewer hot flashes compared to those who received a placebo.
The RDA for vitamin E for menopausal women is 15 mg or 22.4 I.U per day. Vitamin E is found in wheat germ, corn, nuts, seeds, olives, spinach, green leafy vegetables, asparagus and vegetable oils. Medline Plus warns that taking more than 400 I.U. of vitamin E can be dangerous. Vitamin E toxicity is not usually related to dietary intake of vitamin E but can occur with vitamin E supplements. Menopausal women should consult a doctor prior to taking any vitamin or mineral supplement to discuss correct dosing and safety.
References
- “Gynecologic and Obstetric Investigation”; The effect of vitamin E on hot flashes in menopausal women; S. Ziaei, et al.; 2007.
- “Journal of Clinical Oncology”; Prospective evaluation of vitamin E for hot flashes in breast cancer survivors; D.L. Barton; February 1998.
- Linus Pauling Institute: Vitamin K
- Mayo Clinic: Menopause
- “PLoS Medicine”; Vitamin K supplementation in postmenopausal women with osteopenia (ECKO trial): a randomized controlled trial; A.M. Cheung, et al.; October 2008.
