During menopause you may have emotional challenges, tender breasts, difficulty concentrating, hot flashes, sleep disturbances, weakening hair and nails, or declining vision. You are at increased risk of heart disease, osteoporosis and bone fractures. Additionally, you may gain weight, have decreased skin elasticity, or experience vaginal atrophy. Getting adequate amounts of certain vitamins can treat or prevent many menopausal symptoms.
Vitamin A
Vitamin A is good for your bones; it helps your body make use of calcium, provided you don't take too much of it. In their book "Solve it With Supplements," authors Dr. Robert A. Schulman and Carolyn Dean note that the recommended intake for older females is 2,330 IU of vitamin A daily. Vitamin A is also helpful for frayed nerves.
Vitamin B2
Vitamin B2 eases anxiety, stress, irritability, tension and nerves. Inadequate levels of B2 can negatively impact mood and cause depression. Vitamin B2 also helps to maintain healthy skin, hair, nails and eyes.
Vitamin B3
Vitamin B3 helps to keep your skin healthy, benefits your circulation and brings down your blood pressure and cholesterol levels. It can also improve your nerves and help address issues of anxiety and depression.
Vitamin B5
Vitamin B5 can also help your nerves. B5 will enhance your body's ability to stave off and deal with stress and to ease feelings of anxiety.
Vitamin K
Vitamin K reduces the risk of osteoporosis-related broken bones, aids your body's absorption of calcium and helps to keep up bone density levels.
Vitamin B6
Vitamin B6 can alleviate depression, irritability and nervousness. It may improve concentration and help reduce stress, tension, anxiety and frayed nerves. Dr. Julia Schlam Edelman, author of "Menopause Matters" recommends taking 50 mg of vitamin B6 daily to reduce hot flashes. B6 also helps reduce your risk of osteoporosis and your risk of heart disease.
Vitamin B9
Vitamin B9 helps to moderate your sleep, moods and desire for food. If you don't get enough you may feel depressed. B9 can reduce anxiety, is associated with stronger bones and can help calm your nerves.
Vitamin B1
Vitamin B1 helps keep your appetite even, eases nerves, reduces feelings of anxiety and keeps you better equipped to handle stress. Too little B1 could make you moody.
Vitamin B12
Vitamin B12 is associated with healthier bones, decreases your risk of dying from a heart attack, reduces feelings of anxiety, helps with metabolism and calms your nerves. Insufficient quantities of B12 are associated with poor mood and depression.
Vitamin C
Vitamin C can address problems of hot flashes, vaginal dryness and stress incontinence. It promotes healthy bones, skin, hair and eyes, and helps with nerves and stress. Getting more vitamin C can improve mood and the ability to concentrate. It can also decrease anxiety. Inadequate vitamin C intake may lead to depression.
Vitamin D
Vitamin D promotes healthy bones, contributes to a sound heart and nervous system and is associated with reduced mood fluctuations during menopause.
Vitamin E
Vitamin E is good for your cardiovascular system, it keeps cholesterol down, protects against heart disease and may relieve hot flashes. It decreases breast tenderness, keeps your skin healthy and treats vaginal changes like thinning and dryness. You may feel depressed if you get too little vitamin E.
References
- "The All-Natural Menopause Diet"; Theresa Cheung and Dr. Adam Balen; 2008
- "The Wisdom of Menopause: Creating Physical and Emotional Health During the Change"; Christiane Northrup, M.D.; 2006
- "Menopause Matters"; Julia Schlam Edelman, M.D., F.A.C.O.G.; 2010
- "The Nutrition Desk Reference"; Robert Garrison, Jr., M.A., R.Ph. and Elizabeth Sommer, M.A., R.D.; 1995
- "Our Bodies, Ourselves: Menopause"; The Boston Women's Health Collective; 2006
