Menopause occurs when a woman's body goes through one full year without a menstrual period. However, there may be months or years leading up to menopause in which a woman may experience irregular menstruation along with other symptoms of menopause. This time period is called pre-menopause. Certain vitamins may be helpful during this time to provide relief from symptoms and to help protect the body from illness.
Calcium and Vitamin D
As menopause nears, the body's estrogen levels naturally decline. Low estrogen levels can contribute to the loss of bone mass. During pre-menopause, taking a calcium supplement is important to maintain strong and healthy bones and teeth. Vitamin D aids in the body's absorption of calcium and is usually present in many over-the-counter calcium supplements. According to Menopause A to Z, taking calcium and vitamin D reduces the risk of osteoporosis, osteoarthritis and broken bones. Women ages 50 and above should consider taking 1,200mg of calcium and 600 IU of vitamin D each day.
Vitamin A
Vitamin A may help relieve some of the bothersome symptoms of pre-menopause such as hot flashes, insomnia, fatigue and depression. It is also known to help strengthen the immune system, which may protect against illness. Vitamin A can be found in most over-the-counter women's multivitamin preparations. The average daily dose of vitamin A is 700mcg per day.
Vitamin E
Vitamin E may be helpful for women who experience mild to moderate hot flashes during pre-menopause. It is also an antioxidant, which means that it protects the body from oxidative stress from pollution and environmental hazards. Vitamin E is also important for heart health and immune function. The average daily dose of vitamin E is 22.4 IU daily. Most multivitamin supplements will provide up to 200 to 400 IU of vitamin E.
Magnesium
During pre-menopause and hot flashes, the magnesium in your bones may become depleted, which can lead to brittle bones and the development of osteoporosis after menopause. Magnesium alters the hormones that regulate calcium in the body, making it essential during this period in a woman's life for the maintenance of strong bones. A multivitamin may contain 280 to 300mg of magnesium. You should not supplement with additional magnesium without first consulting your physician.
