Menopause begins when the hormone estrogen declines to a low-enough level that menstruation is no longer possible. This generally occurs in a woman's mid-40s or early 50s, when she is no longer in perimenopause, or menopause transition. Vitamins and minerals are especially important in this stage of life, as they can minimize some of the symptoms experienced in menopause, as well as reduce some of the health complications that arise with age. It is not always necessary to take vitamin supplements to get these nutrients as most vitamins and minerals are available in food. However, you may be required to increase the intake of these vitamins by your physician, in which case you may have to eat foods containing the vitamin and take a supplement.
Vitamin E
Vitamin E is an antioxidant that is responsible for protecting the cells from free-radical damage, which reduces the risk for cancer. In menopausal women, vitamin E has also been shown to reduce hot flashes, according to website Power Surge. Hot flashes are caused when the brain's hypothalamus -- the body's Thermostat -- receives conflicting signals, which arises from a decrease in estrogen. A hot flash is often felt as a sudden feeling of warmth that rushes through the body. According to Harvard Medical School, vitamin E can be found in vegetable oils, salad dressings, margarine, wheat germ, green leafy vegetables, whole grains and nuts.
Vitamin B6
Women who have entered menopause may also suffer from mood swings due to the decrease in estrogen. These mood swings are normally corrected through the use of hormone replacement therapy, but vitamin B6 has shown some promise when it comes to phasing out mood swings. According to Power Surge, vitamin B6 is normally low in people who suffer from depression. According to Harvard Medical School, vitamin B6 is responsible for regulating sleep, appetite and mood. Food sources of vitamin B6 include meat, fish, poultry, legumes, tofu and non-citrus fruit.
Vitamin D
When menopause begins, a woman's risk for developing osteoporosis increases. In fact, MedlinePlus says 1-in-5 women over the age of 50 has this condition. Osteoporosis causes bones to become brittle and easy to fracture due to rapid bone loss. One way to reduce the risk of this disease is to take calcium supplements or include plenty of calcium in your diet. It is important to remember that you will also need vitamin D to absorb calcium. Vitamin D makes a hormone called calcitriol, which is needed to absorb calcium from food, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases. Foods that contain vitamin D include fortified milk, margarine, fortified cereals and fatty fish.
Vitamin A
Vitamin A, or retinal, is needed to protect vision and to keep skin and tissues healthy, all of which are important during menopause, during which the decline in estrogen causes women to have dry skin, vaginal dryness and dry eyes. Sources of vitamin A include beef, liver, eggs, shrimp, cheddar cheese and Swiss cheese, according to Harvard Medical School. The recommended daily dose of vitamin A is 700 mcg.
