Menopause begins when a woman has come to the end of her reproductive years. This normally occurs between the ages of 45 and 55, according to MedlinePlus. After a woman has missed her menstrual cycle for 12 consecutive months, she has entered post-menopause. During this stage, a woman's nutritional requirements may change due to a decrease in the hormones estrogen and progesterone. A physician may suggest taking certain vitamins or supplements to meet these new requirements.
Calcium
Calcium is a mineral used to strengthen the bones; it is also the most abundant mineral in the entire body, according to the Office of Dietary Supplements. During menopause and post-menopause the requirement for calcium increases as bones become less dense due to a reduction in the reproductive hormones. This can lead to a condition known as osteoporosis, which is caused by the bones becoming porous and susceptible to fractures. Taking calcium supplements helps prevent this condition. Osteoperosis and Related Bone Diseases National Resource Center recommends taking 1,000 mg of calcium per day.
Vitamin D
Vitamin D is a fat-soluble vitamin found in fortified milk, margarine, fatty fish and fortified cereal. Vitamin D increases the uptake of calcium into the gut. It's needed for bone growth and remodeling; without sufficient amounts of vitamin D the bones become brittle or misshapen, according to the Office of Dietary Supplements. Women should take 600 IU of vitamin D daily up to the age of 70.
Vitamin E
During menopause the reduction of estrogen causes fluctuations in the hypothalamus, which controls the temperature in the body. This causes hot flashes or hot flushes, which is a warm sensation that suddenly sweeps over the body. Power Surge recommends taking 400 to 800 IUs daily of vitamin E, to help control hot flashes, although a more common regimen is to take 600 to 800 IUs daily along with vitamin C. Once the hot flashes subside the dosage can be reduced to 400 IUs daily.
Fish Oil
During menopause you are at an increased risk of developing heart disease due to an increase in low density lipoprotein, "bad" cholesterol. Many menopausal women take fish oil supplements that contain omega-3 fatty acids to reduce LDL levels, according to the University of Maryland Medical Center. Increasing your consumption of fatty fish such as salmon, mackerel and tuna may confer the same benefits.
References
- MedlinePlus; Menopause; May 2011
- Office of Dietary Supplements: Calcium
- NIH Osteoperosis and Related Bone Diseases National Resource Center; Osteoporosis; Jan 2011
- Office of Dietary Supplements: Vitamin D
- Power-Surge: What Can I Do About Hot Flashes and Night Sweats?
- University of Maryland Medical Center; Menopause; Nov 2009
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