Of all the symptoms of menopause, hot flashes are perhaps the most uncomfortable. Three-quarters of all women experience these sudden, fiery sensations. Many women also feel irritable during menopause, a situation made worse by yet another symptom: insomnia. But even those who shun hormone therapy and other medical remedies may find relief from these symptoms and more by taking certain vitamins. Be sure to check with a doctor before beginning any new vitamin routine.
Vitamin E
Although studies are not conclusive, many women report that taking up to 800 IU (international units) per day of vitamin E helps tone down hot flashes. According to the Mayo Clinic, however, more than 400 IU a day may be unsafe. It may take up to six weeks to notice any changes.
Vitamin B-6 and B-3
Vitamins B-6, which contain antioxidants, can bring relief to some women. But it should never be taken with vitamin E. Though the B vitamins promote healthy nervous systems, women should not take more than 300 mg a day of vitamin B-6 or they run the risk of nerve damage. Women can also get B-6 from bananas, avocados, lean meats, cheese, fish and spinach.
According to the book, "Menopause Without Medicine," vitamin B-3, also known as niacin, may help women who wake up during the night to have more hours of continuous sleep. Recommended dosages are between 50 and 100 mg a day.
Vitamin C
Vitamin C can help skin retain some of the elasticity lost during menopause and also prevent vaginal dryness. It may also reduce hot flashes and, as a bonus, benefit the immune system.
Calcium
Gradual bone loss, a more long-term symptom of menopause, means that all menopausal women should take at least 1,200 mg of calcium every day. The best choice is calcium citrate (more easily absorbed by older women) with 400 mg of vitamin D to help the body make the best use of the calcium.
Multiple Vitamins
Multiple vitamins with minerals are available for menopausal women, most of which include vitamins E and C, along with the B vitamins. They should also include magnesium, which helps with anxiety, irritability and mood fluctuations, as well as calcium. It may take up to three months for single or multiple vitamins to relieve menopausal symptoms.
