Women typically experience menopause during their 50s, but it can occur earlier or later. Menopause occurs once you no longer experience menstrual cycles and your ovaries stop producing estrogen. According to the Mayo Clinic, declining estrogen levels can cause you to experience uncomfortable menopausal symptoms such as vaginal dryness, hot flashes, insomnia, saggy breasts, decreased fertility, fatigue, thinning hair, abdominal weight gain and mood swings. Certain vitamins can ease unpleasant symptoms and provide support during menopause.
Vitamin E
Vitamin E can help you manage menopausal symptoms. According to Valerie Weber, author of the book "Menopause FAQs," vitamin E is a fat-soluble antioxidant that can strengthen your immune system, calm hot flashes and lower your risk of developing Alzheimer's disease. The daily recommended allowance for vitamin E is 400 to 800 international units, or IU, for adult women. It is important to note that it may take between six to eight weeks before you notice results. Foods rich in vitamin E include wheat germ, almonds, sunflower oil, hazelnuts, spinach, kiwi, mangoes, tomatoes, broccoli and peanut butter.
Vitamin C
Increasing your vitamin C intake can help ease menopausal symptoms. Vitamin C is a water-soluble antioxidant that can boost immune system function, increase skin elasticity, prevent vaginal dryness and reduce menopausal hot flashes, according to Tori Hudson, author of the book "Women's Encyclopedia of Natural Medicine: Alternative Therapies and Integrative Medicine for Total Health and Wellness." The daily recommended allowance for vitamin C is 75 mg for adult women. Foods rich in vitamin C include oranges, grapefruits, strawberries, cranberries, broccoli, spinach, kale and tomatoes.
Vitamin B-6
Supplementing with vitamin B-6 can help you manage menopause. According to Lavon Dunne, author of the book "Nutrition Almanac," vitamin B-6 is a water-soluble vitamin that works with amino acids in your body to decrease your homocysteine level and thus lower your risk of a heart attack, regulate mood swings, stabilize your blood sugar level, increase circulation to your tissues, cells and organs, ease depression and eliminate stress. The recommended daily allowance for vitamin B-6 is 1.5 mg for adult women. It is important not to take more than 300 mg of vitamin B-6 daily because it can cause nerve damage. Foods rich in B-6 include tuna, bananas, chicken breast, cod, salmon, beef tenderloin, halibut, oatmeal and ready-to-eat cereals.
Vitamin D
A combination of calcium and vitamin D can provide menopausal support. Vitamin D taken with calcium can strengthen your bones and support your teeth. According to Judith Brown, author of the book "Every Woman's Guide to Nutrition," taking calcium and vitamin D during menopause can lower your risk of developing osteoporosis, a bone condition that can occur as your estrogen levels decline. Women over age 50 should take 1,200 mg of calcium and 800 to 1,000 IU of vitamin D daily. Foods rich in vitamin D include salmon, tuna, cod, milk, margarine, eggs, pudding, ready-to-eat cereals, beef liver and cheese.
References
- MayoClinic.com: Menopause
- "Menopause FAQs"; Valerie Weber; 2007
- "Menopause: Answers at Your Fingertips"; Heather Currie; 2006
- "Menopause the Natural Way: The Women's Natural Health Series"; Molly Siple, Deborah Gordon and Lynn Sonberg; 2001
- "Nutrition Almanac"; Lavon J. Dunne; 2001
- "Women's Encyclopedia of Natural Medicine: Alternative Therapies and Integrative Medicine for Total Health and Wellness"; Tori Hudson; 2007
