Hormonal fluctuations and other metabolic imbalances during menopause lead to weight gain for many women. Diet and lifestyle changes may become necessary in order to help your body find a new sense of equilibrium. Vitamin supplements offer assistance for a variety of factors that come into play during this tumultuous time of life. Consult your doctor or a healthcare professional knowledgeable in the use of nutritional supplements for guidance and supervision.
B-Complex
Certain B-complex vitamins contribute to your menopause weight-loss goals by improving your body's ability to utilize protein. Other B-vitamins assist with hormone and neurotransmitter production, ensuring efficient metabolic function, according to nutritionist Shari Lieberman, Ph.D., author of "Dare to Lose: 4 Simple Steps to a Better Body." Vitamin B12 assists with thyroid function and may prevent weight gain due to low thyroid function associated with menopause. According to a study published in the May 2008 issue of the "Journal of the Pakistani Medical Association," B12 deficiency is prevalent among hypothyroid patients, occurring up to 40 percent of the time. In the study, intramuscular injections of B12 improved hypothyroid symptoms in 58 percent of participants.
Multivitamin
Well-nourished cells and tissues function at their best to maintain healthy blood sugar levels and prevent fluctuations that cause sugar cravings and other types of binge eating. Menopause and the aging process lead to decreased nutrient absorption and increased nutrient requirements that may not be adequately reflected by conventional daily allowances, says Lieberman. Additionally, soil depletion from modern agricultural practices results in nutrient-poor foods. To counteract these disadvantages, cover your bases with a high-potency multivitamin and mineral formula that exceeds the minimum allotments.
Minerals
Mineral supplements may help boost your thyroid function and keep your metabolism running well through menopause and beyond. Iodine is especially important for production of thyroid hormone. Seaweed supplements, such as kelp or bladderwrack, are available in powder or tablet form and provide abundant levels of absorbable iodine. Zinc also assists with thyroid function and insulin levels. A study published in the September 2011 issue of the journal "Biological Trace Elements Research" found that zinc supplementation increased fasting insulin levels in participants who took 22 milligrams per day of zinc gluconate for 30 days.
Vitamin E and Copper
Certain vitamins are needed for proper utilization of others. To optimize your weight loss through optimal thyroid function, vitamin E is needed to increase iodine absorption and copper is necessary for proper function of zinc, according to nutritionist Ann Louise Gittleman, Ph.D., author of the book "Hot Times: How to Eat Well, Live Healthy, and Feel Sexy During the Change." Also, avoid thyroid-inhibiting foods, such as soy, and raw cabbage, cauliflower, mustard greens and other cruciferous vegetables. These foods can contribute to menopausal weight gain by suppressing thyroid function.
References
- "Journal of the Pakistan Medical Association"; Vitamin B12 Deficiency Common in Primary Hypothyroidism; A. Jabbar, et al.; May 2008
- "Dare to Lose: 4 Simple Steps to a Better Body; Shari Lieberman, Nancy Bruning; 2003
- "Biological Trace Elements Research"; Plasma Zinc, Copper, and Serum Thyroid Hormones and Insulin Levels After Zinc Supplementation Followed by Placebo in Competitive Athletes; L. Marques, et al.; September 2011
- "Hot Times: How to Eat Well, Live Healthy, and Feel Sexy During the Change"; Ann Louise Gittleman; 2005
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