Menopause marks the end of menstruation and fertility and begins 12 months after your last menstrual period. The symptoms of menopause include hot flashes, sleep disturbances, vaginal dryness, increased fat in the abdomen, mood swings and thinning hair. Many menopausal symptoms can be reduced or prevented by consuming a diet rich in certain vitamins.
Vitamin D
Vitamin D may help reduce or prevent your menopausal symptoms. MayoClinic.com recommends that you consume 800 IU of vitamin D per day for benefit. Vitamin D is important for the maintenance, strength and function of your bones. Decreased estrogen levels in menopausal women can lead to bone loss and bone complications, such as osteoporosis. Consuming vitamin D may help prevent or reduce this bone loss and other conditions that affect the bones. In addition to supplements, you can get vitamin D from sunlight. Food sources include fortified milk, salmon and some dark leafy greens.
Vitamin E
Vitamin E may help combat mild hot flashes in some women. Scientific studies are inconclusive, and MayoClinic.com advises that consuming greater than 400 IU of vitamin E supplements per day may lead to health problems. Consuming vitamin E in moderation may be a good choice. In addition to supplements, this vitamin can be found in avocados, vegetable oils, almonds, nut butters and spinach.
Vitamin B6
Women who are menopausal may experience depression due to a reduction in estrogen levels. This depression may be experienced as appetite change, loss of interest, fatigue, feelings of worthlessness or difficulty focusing on tasks. The University of Michigan advises that consuming B vitamins, particularly vitamin B6, may help relieve the depression that can accompany menopause. According to the Linus Pauling Institute, a deficiency in vitamin B6 can contribute to depression, irritability and confusion. You can obtain B vitamins in supplements or in foods such as fortified cereals, bananas, salmon, skinless turkey and chicken, spinach, potatoes with skin and hazelnuts.
