Menopause can be a time of discomfort and unease for many women. Health risks of osteoporosis and heart disease increase with this natural change of life. Eating a balanced diet with plenty of vitamins from a variety of foods may help to decrease your risks and relieve or prevent menopausal symptoms.
Vitamin A
Vitamin A is good for bones and frayed nerves. Dr. Robert Schulman and Carolyn Dean, authors of "Solve It With Supplements" say older females should get 2330 IU of vitamin A daily. Apricots, broccoli, milk, liver, carrots and kale contain vitamin A.
Thiamin
Thiamin, or vitamin B1, impacts your appetite, nerves, anxiety, stress and mood. In "Prescription for Natural Cures" authors Dr. James F. Balch and Mark Stengler advise females between 31 and 50 get 1.1 mg daily Good sources include pork, beef, legumes, liver, cashews and yeast.
Riboflavin
Riboflavin, also called vitamin B2, can affect your eyes, nails, hair, skin, mood, nerves and stress. Riboflavin is also a factor in tension and depression. Robert Garrison, Jr. and Elizabeth Somer, authors of "The Nutrition Desk Reference" say women older than 50 should get 1.2 mg daily. Milk, mushrooms, eggs, broccoli, almonds and asparagus contain riboflavin.
Niacin
Niacin, or vitamin B3, can reduce cholesterol and blood pressure. It aids your skin, nerves and circulation and helps with depression and anxiety. Schulman says women should get 14 mg daily. Good sources include peanuts, milk, fish, whole grains and poultry.
Pantothenic Acid
Pantothenic acid, also known as vitamin B5, helps with stress, anxiety and nerves. Balch and Stengler say the optimal daily intake is 50 to 100 mg. Meat, liver, legumes, eggs, avocados and yeast are good sources.
Pyroxidine
Pyroxidine, or vitamin B6, helps with bone and heart health. It's good for hot flashes, nerves, tension, stress, anxiety, irritability, depression, concentration and nervousness. According to Garrison and Somer, women over 19 should get 1.6 mg daily. Pyroxidine is found in bananas, potatoes, poultry, soy and whole grains.
Folate
Folate, or vitamin B9, affects bones, nerves, appetite, sleep, moods, anxiety and feelings of depression. Schulman recommends women over 13 get 400 mcg daily. Good sources include asparagus, broccoli, yeast, liver, kale and beans nerves.
Cobalmin
Cobalmin, also called vitamin B12, impacts bones, heart, anxiety, depression, nerves, mood and metabolism. Balch and Stengler maintain that 300 mcg is the optimal daily intake. Sources include milk, eggs, clams, cheese, liver and meat.
Vitamin C
Vitamin C helps with concentration, depression, mood, skin, hair, eyes, bones, nerves, stress, hot flashes, vaginal dryness and stress incontinence. Garrison and Somer advise adult females to consume 60 mg daily. Citrus fruits, tomatoes, broccoli, strawberries and peppers contain vitamin C.
Vitamin D
Vitamin D can help your bones, mood, heart and nervous system. Schulman says menopausal women should get 10 mcg daily. Salmon, mackerel, milk, egg yolk and liver are high in vitamin D.
Vitamin E
Vitamin E benefits your cardiovascular system and skin and can treat hot flashes, depression, vaginal atrophy and breast tenderness. According to Balch and Stengler, the optimal intake is 400 IU. Seeds, nuts, avocados, asparagus and wheat germ contain vitamin E.
Vitamin K
Vitamin K contributes to your bone health. Garrison and Somer advise women over 25 to get 65 mcg daily. Good sources include liver, broccoli, spinach, Brussels sprouts and soy.
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
