For some women, taking certain vitamins can help alleviate some common symptoms of menopause. Menopause signals the end of a woman's reproductive years. During menopause, menstruation and fertility end and significant hormonal changes occur in a woman's body. The hormonal changes can contribute to not only physical symptoms, but emotional symptoms as well. These symptoms may begin to manifest during perimenopause, the transitional period between a woman's fertile years and actual menopause. As with any medication or supplement, a woman considering taking vitamins for menopause symptoms should first consult with her physician.
Vitamin D
Due to calcium depletion, some women are at risk of developing osteoporosis during menopause. Osteoporosis is a disease that causes bones to become brittle and weak. The loss of bone mass causes bones to weaken. This is caused by low levels of calcium and other vital minerals. Physicians will often advise that their patient begin taking calcium supplements in their late 30s, after bone mass peaks and begins deteriorating. Vitamin D aids in the absorption of calcium, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases.
Vitamin E
Vitamin E may help address some of the physical symptoms that happen to women during menopause. In her book, "A Woman's Guide to Menopause and Perimenopause," Dr. Mary Jane Minkin writes that vitamin E can reduce the intensity of hot flashes and also lessen the frequency of sleep disturbances. Dr. Minkin advises a vitamin E dosage of 400 to 600 IU per day. Women taking vitamin E should notice an improvement in symptoms within two weeks of taking the vitamin, according to Dr. Minkin.
Vitamin B
Folate, or dissoluble vitamin B, has been associated with the increase of bone density during menopause. In the January 2008 issue of "Calcified Tissue International," Dr. Lars Rejnmark writes that over a 10-year study, women taking folate as part of their regular diet and through supplements had fewer bone fractures than a control group. The same correlation was not evident in women taking vitamin B12 or B2. Folate is found naturally in leafy green vegetables such as spinach.
Vitamin C
Like vitamin E, vitamin C may help menopausal women reduce the occurrence of hot flashes, according to Dr. Minkin. Although Dr. Minkin acknowledges that there are no scientific studies verifying the benefit of vitamin C in deterring hot flashes, she suggests that women try taking 500mg of vitamin C per day as the vitamin is not detrimental and may help.
References
- NIAMSD: Calcium and Vitamin D
- "A Woman's Guide to Menopause and Perimenopause"; Mary Jane Minkin, M.D.; November 2004
- "Calcified Tissue International"; Dietary Intake of Folate; Lars Rejnmark, M.D.; January 2008
