Menopause is natural phase in a woman's life that is marked by the cessation of menstrual cycles and the end of fertility. This normal biological process occurs when the ovaries and other organs reduce the production of the female hormones estrogen and progesterone. These hormonal changes can lead to physical, emotional and mental side effects and symptoms. Postmenopausal women also have an increased risk for heart disease and other illnesses. Synthetic hormone replacement therapy can have side effects and may not be recommended for many women. Specific vitamins can help treat symptoms by targeting certain effects and risks of menopause.
Step 1
Take the recommended dose of 4,000 to 10,000 IUs per day of vitamin A palmitate or acetate, which is an easy-to-absorb form of this nutrient. Vitamin A helps to maintain the elasticity and suppleness of the skin and membranes that become dry due to lower levels of estrogen. Eat foods high in vitamin A, such as liver, egg yolks, dark green leafy vegetables and fortified dairy products.
Step 2
Take a daily B-complex vitamin that contains 50 mg each of vitamin B-1, or thiamine, vitamin B-2, or riboflavin, vitamin B-3, or niacin, and vitamin B-5, or pantothenic acid. The supplement should also have 50 micrograms of vitamin B-12 and 400 micrograms of folic acid. B-complex vitamins help to support liver, immune and adrenal gland function that are reduced due to lower levels of hormones in menopause.
Step 3
Take the recommended dose of 500 to 1,000 mg of vitamin C per day. Vitamin C decreases the risk of cancer and treats menopause symptoms such as hot flashes, anxiety and insomnia. Its antioxidant effects also help to support heart, skin and bone health. Eat foods that contain vitamin C, such as citrus fruits, melons, cruciferous vegetables, spinach and collard greens.
Step 4
Take 1,000 to 2,000 IUs of vitamin D per day to treat menopause symptoms. This nutrient is important for preventing bone density loss, which is common after menopause. Eat foods high in vitamin D, including fatty fish, fortified milk and other dairy products, fortified cereals, breads and egg yolks.
Tips and Warnings
- Eating a balanced diet can help provide the recommended dosages of vitamins to treat menopause symptoms and decrease health risks. Certain foods also contain plant hormones that can decrease symptoms. Consult a nutritionist regarding the best types of vitamins to take and foods to add to your diet.
- Consult your doctor before taking vitamins to treat menopause symptoms. Excess amounts of vitamin A and other vitamins can be toxic, particularly if you have underlying health problems such as kidney disease.
Things You'll Need
- Vitamin A supplements
- Vitamin B-complex supplements
- Vitamin C supplements
- Vitamin D supplements
- Balanced diet meal plan
