Many women experience hot flashes and night sweats as a result of menopause or other hormonal changes. They can range from a mild annoyance to a severe source of discomfort that requires lifestyle changes and results in lost sleep. Hormone therapy and medication can sometimes be used to treat the problem, and some women may also find relief with the addition to their diet of certain vitamins.
Vitamin E
Vitamin E is a combination of eight antioxidants that can help relieve hot flashes an night sweats. In 2007, researchers at Tarbiat Modarres University in Tehran, Iran, conducted a placebo double-blind controlled trial to study the effects of vitamin E on hot flashes in menopausal women. They found that women taking vitamin E therapy experienced significantly less severe hot flashes than those taking a placebo. Breastcancer.org recommends taking 400 to 1,000 I.U. daily. You can also increase your intake of vitamin E by eating foods naturally rich in the vitamin, including nuts, seeds and vegetable oils.
Vitamin C
Vitamin C is a water-soluble vitamin that is not manufactured in the body and must be obtained through diet. According to menopause support website Power Surge, taking vitamin C with vitamin E can improve the absorption of the latter and help it work more effectively. Breastcancer.org recommends taking two tablets three times daily of Peridin-C, a vitamin C supplement with bioflavonoids that may also be useful in reducing hot flashes and night sweats. Citrus fruits, berries and kiwi are also good sources of vitamin C and bioflavonoids.
Calcium
Calcium, a necessary nutrient for keeping bones healthy as you age, can also help you sleep better at night. According to menopause information website Minnie Pauz, calcium acts as a sedative that can lower the heart rate enough to control body temperature and can keep you from waking during the night. The recommended dosage is 1,500 to 2,000 mg daily, divided into doses and taken after meals and at bedtime.
Magnesium
If you are taking calcium for night sweats, it is helpful to also take magnesium which aids in the absorption of calcium. Sources of magnesium include tofu, whole greens and dark leafy greens. You can also take 280 to 300 mg daily in supplement form.
References
- Power Surge: What Can I Do About Hot Flashes and Night Sweats?
- Breastcancer.org: All About Hot Flashes
- PubMed.gov; The effect of vitamin E on hot flashes in menopausal women; Ziaei S, Kazemnejad A, Zareai M.; 2007
- Minnie Pauz: 35 Possible Symptoms Associated with various Stages of Menopause
- University of Maryland Medical Center: Magnesium
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