Vitamins and minerals are key in the function and health of your body. If you have gone through menopause, then you need to ensure that you get the recommended dietary allowance of the essential vitamins and minerals each day. Without proper levels, you could develop osteoporosis, vision problems or anemia.
Change in RDA
Menopause is a natural process that normally occurs between the ages of 45 and 55 and indicates that you are no longer at risk of becoming pregnant. Because of this change in your hormones and body function, you need less of certain vitamins and minerals. However, you still require the 13 essential vitamins -- vitamins A, C, D, E and K and the B vitamins thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate. You also require minerals such as calcium, phosphorus, magnesium, sodium, potassium, chloride, sulfur, iron, manganese, copper, iodine, zinc, cobalt, fluoride and selenium.
Vitamin Intake Recommendations
To meet the RDA requirements, you need to consume 700 mcg of vitamin A, 75 mg of vitamin C, 600 IUs of vitamin D, 15 mg of vitamin E and 90 mcg of vitamin K. The recommended intake of the B vitamins is 1.1 mg of thiamine, 1.1 mg of riboflavin, 14 mg of niacin, 5 mg of pantothenic acid, 30 mcg of biotin, 1.3 to 1.5 mg of B-6, 2.4 mcg of B-12 and 400 mcg of folate.
Mineral Intake Recommendations
To meet the RDA for the macro minerals, you need 1,000 to 1,200 mg of calcium, 700 mg of phosphorus, 320 mg of magnesium, 1.3 g of sodium, 4,700 mg of potassium and 3.3 g of chloride. In addition, you need smaller amounts of the trace minerals. To meet the RDA for the trace minerals, you need 8 mg of iron, 1.8 mg of manganese, 900 mcg of copper, 150 mcg of iodine, 8 mg of zinc, 3.0 mg of fluoride and 55 mcg of selenium. Sulfur and cobalt do not have RDA values because you get cobalt with B-12 and you need only a trace of sulfur.
Considerations
Vitamins and minerals are an important part of your daily diet. The best way to get the proper amounts is to eat a balanced diet. This includes foods such as fruits, vegetables, lean meats, nuts, seeds, water and dairy products. These foods are excellent sources of the essential vitamins and minerals. A daily multivitamin is another healthy addition to your diet.
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