After menopause, your body changes, as does its nutritional requirements. It's important to keep active and avoid foods high in fat, cholesterol, salt and processed sugars. Fruits, vegetables, dairy products and fiber are increasingly important for the vitamins and minerals they supply. But there are a few vitamins and minerals that may provide some exceptional benefits for women past menopause. Seek your doctor's advice regarding nutritional supplements.
Vitamin B-12
Women past menopause may be prone to decreased stomach acid production due to a chronic inflammation of the stomach lining. To properly absorb food-carried vitamin B-12, stomach acid is crucial. Vitamin B-12 is important in preventing heart disease and breast cancer. According to a study published in the March 1999 "Cancer Epidemiology, Biomarkers and Prevention," postmenopausal women were at greater risk of breast cancer if they had low serum vitamin B-12. Vitamin B-12 deficiencies may also increase the risk for dementia, including Alzheimer's disease.
Vitamin D and Calcium
Women of postmenopausal age are susceptible to osteoporosis, a decrease in bone density that may lead to bone fractures. The mineral calcium is vital in maintaining bone density and vitamin D is crucial in maintaining adequate serum calcium levels. A review of vitamin and mineral supplementation and their effects on chronic disease in the January 2007 issue of "The American Journal of Clinical Nutrition" found that supplementing with calcium and vitamin D had positive consequences. Research showed that in combination, ongoing calcium and vitamin D supplementation helped reduce hip and non-vertebral fractures in postmenopausal women.
Folic Acid
Folic acid, or folate, plays a role in the metabolism of homocysteine. Increased levels of homoscysteine in the blood are linked to cardiovascular disease. Folic acid also plays an important part in the function of the brain and folic acid deficiency is associated with cognitive impairment, dementia, Alzheimer's disease and depression, according to the Linus Pauling Institute. Cancer of the colon is also affected by folic acid and alcohol. Alcohol decreases the absorption of folic acid and may increase the risk of colorectal cancer.
Vitamin K
Vitamin K is essential for blood clotting. It is needed to bind calcium ions together and initiate the coagulation cascade. After menopause, vitamin K is important in maintaining bone health. Working with vitamin D, vitamin K performs a function that is not completely clear, but is believed to prevent cartilage and soft tissues from calcifying and aids normal bone growth. Depleted vitamin K resources may be linked to osteoporosis and bone fractures.
References
- Rush University Medical Center: Staying Healthy After Menopause
- "Cancer Epidemiology, Biomarkers and Prevention"; A Prospective Study on Folate, B12, and Pyridoxal 5'-phosphate (B6) and Breast Cancer.; K.Wu, et al.; March 1999
- "The American Journal of Clinical Nutrition"; Multivitamin/Mineral Supplements and Prevention of Chronic Disease: Executive Summary; Han-Yao Huang, et al.; January 2007
- Linus Pauling Institute: Vitamins
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