Menopause is a natural process that occurs when the ovaries stop producing eggs and the level of the female sex hormone drops significantly. Although natural, the drop in hormone levels causes physical symptoms, such as hot flashes and vaginal dryness, that prompt women to seek medical attention. Doctors can prescribe synthetic hormones to reduce these symptoms, but the risks can outweigh the benefits. For this reason, more and more women choose to use natural vitamins to treat symptoms of menopause. Although taking vitamins cannot prevent or cure menopause symptoms, they may help reduce the severity and frequency, making them more manageable.
Vitamin E
Vitamin E, a fat-soluble vitamin, acts as an antioxidant, which means it protects cells in the body from damage caused by free radicals. Free radicals are negatively charged particles formed during normal chemical reactions involving oxygen. A study published in "Gynecology and Obstetrics Investigation" found that women who took 400 IU of vitamin E for four weeks experienced a decrease in the severity and frequency of their hot flashes. Vitamin E may also help slow the process of atherosclerosis -- the buildup of plaque in the blood vessels -- and reduce the risk of heart disease.
B Vitamins
When the ovaries stop producing estrogen, the adrenal glands try to pick up the slack by increasing estrogen production. The adrenal glands also produce the stress hormones, epinephrine and norepinephrine. During times of stress and anxiety, these glands must work overtime to help the body cope with the physical and emotional manifestations of stress. When the glands must increase production of estrogen during menopause, it becomes important to reduce the symptoms of stress. B complex vitamins, known as the stress vitamins, help reduce anxiety, tension, irritability and poor concentration -- all symptoms that often occur during menopause.
Vitamin D
Vitamin D, another fat-soluble vitamin, plays a vital role in the formation and maintenance of strong bones and teeth. The body needs vitamin D in order to absorb calcium, the mineral used to build new bone. The body produces the majority of vitamin D when ultraviolet rays from the sun stimulate cells in the skin. As you age, your skin cells produce less vitamin D, increasing the need for supplementation. Women between the ages of 51 and 70 need to consume 600 IU of vitamin D per day, while those over the age of 71 should consume 800 IU to support healthy bone formation and reduce the risk of osteoporosis that so commonly occurs in women following menopause.
Calcium
Calcium is one of the most important supplements for women during menopause. The decrease in estrogen circulation causes the breakdown of bone to outpace the building of new bone. This causes bones to become less dense, leading to porous bones susceptible to fracture. To help bridge the gap between the breakdown of bone and the building of new bone, you should increase your calcium intake during and after menopause to 1,200 mg per day. To ensure maximum absorption, the Office of Dietary Supplements of the National Institutes of Health recommends splitting the dose so that you are taking the calcium at least two separate times during the day.
References
- "Gynecology and Obstetrics Investigation"; The Effect of Vitamin E on Hot Flashes in Menopausal Women; S. Ziaei, et al.; 2007
- Office of Dietary Supplements, National Institutes of Health; Vitamin E; December 2009
- Office of Dietary Supplements, National Institutes of Health; Vitamin D; February 2011
- Cleveland Clinic; Menopause and Osteoporosis; March 2011
- Office of Dietary Supplements, National Institutes of Health; Calcium; January 2011
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