1. Supplement, Don't Substitute
The dizzying array of women's vitamins on the shelves, can make it difficult to choose the right vitamins for menopause. You don't need to take handfuls of pills or drain your bank account with pricey supplements to help strengthen bones, boost your energy, steady your mood and protect your heart. No miracle pill is out there, and vitamins supplement but cannot replace your healthy diet and regular weight-bearing exercise. Start by selecting one good multivitamin, and add a calcium supplement if your diet doesn't provide 1,500 milligrams of calcium daily.
2. Study the Percent of Daily Value
To choose a multivitamin, take a look at the "percent of daily value" list on the label. The DV tells how much of each ingredient is in the vitamin. Aim for a multivitamin with most ingredients in the 100 to 150 percent range. While 100 percent is the minimum according to federal guidelines, it's a good place to start. Steer clear of vitamins with dosages that greatly exceed the percent DV. Not only is there no evidence supporting their benefit, high doses can cause negative side effects. Also be sure to check the serving size. If the label reads 400 micrograms of folate, which is 100 percent DV, verify that you get that with just one pill.
3. Add Calcium as Needed
Unfortunately, you won't find a multivitamin that provides all the calcium you need daily. Why? Packing daily vitamins and minerals with enough calcium would result in a pill much too large to swallow. If your diet lacks sufficient low-fat dairy, nuts and green, leafy vegetables to tally up to 1,500 milligrams, make up the difference with a calcium supplement. You'll find calcium carbonate and calcium citrate in the stores. Experts believe there is little difference between the two, although calcium citrate may be slightly easier to absorb. Opt for chewable calcium if you don't like to swallow pills.
4. Stick with Standards
Select supplements labeled "USP," which means they meet quality standards established by the U.S. Pharmacopeia. Approach "exclusive formulas," "chelated" supplements or herbal additives with a healthy dose of skepticism. These are often very expensive, and no solid science demonstrates their benefit. Select supplements with no starch, sugar or additives.
