Perimenopause, menopause, and post-menopause are all natural processes that can take a tremendous toll on your body. As your hormones fluctuate, you may experience a broad range of side effects, including hot flashes, mood swings, and night sweats. Taking vitamins during and after menopause can ease symptoms and make you more comfortable. Since you can still experience symptoms after menopause, taking supplements post-menopause can also be effective.
That being said, what vitamins should you take during menopause?
How Menopause Affects Your Body
Before you determine the best vitamins to take during menopause and post-menopause, you should familiarize yourself with what symptoms supplements can minimize or eliminate. The symptoms of perimenopause and other menopausal transitions can mimic the symptoms of other diseases and conditions, so you should always speak to your TopLine MD Alliance affiliated doctor for a formal diagnosis. The common indications and symptoms of menopause include:
- Hot flashes
- Irregular menstruation (which could be more frequent, less frequent, or a change in duration)
- Vaginal dryness
- Night sweats
- Decreased libido
- Breast soreness
- Headaches
- Joint pain and soreness
- Burning sensation in the mouth
- Memory trouble
- Fatigue
- Mental health challenges like anxiety and depression
- Hair loss or thinning
- New or worsening allergies
- Insomnia
- Weight gain
- Incontinence when laughing or sneezing
Some of these symptoms can be uncomfortable and stressful, so many women may take vitamins to reduce discomfort.
How Vitamins Can Help Menopause Symptoms
When your body is going through changes, giving it the right nutritional support is important. Incorporating vitamins for menopause and post-menopause into your diet can ensure that you have the proper fuel and compounds needed to smoothly get through the menopausal transition.
So, what vitamins are good for menopause? Some of the best vitamins for menopause include vitamin D, vitamin E, vitamin C, B vitamins, and vitamin A. There are also numerous vitamins for menopause to treat both general symptoms and specific menopause symptoms.
Vitamin E and Heart Disease
When it comes to what vitamins are good for menopause, vitamin E is near the top of the list. Vitamin E is a powerful antioxidant that can help eliminate dangerous free radicals from the body. Antioxidants have also been shown to help lower your risk of numerous diseases, including cancer and heart disease. Some studies show that antioxidants have a reverse effect on anxiety and depression, so increasing vitamin E consumption can decrease mental health symptoms. Aside from consuming vitamin E in pill form, you can also consume it through eating:
- Almonds and peanuts
- Avocados
- Spinach and other leafy green vegetables like beet greens and swiss chard
- Trout
- Butternut squash
- Healthy oils like grapeseed and safflower oil
Vitamin D and Bone Health
Post-menopause supplements and vitamins are designed to address some of the negative impacts of menopause, like poor bone health and an increased risk of fractures. Vitamin D is naturally produced through sunlight, but if you work indoors or don’t spend much time outside, you can consume it through a vitamin or through your diet. When you consume enough vitamin D, you can reverse bone loss and avoid osteoporosis.
Some of the best ways to consume vitamin D include ingesting :
- Salmon and tuna
- Soy, dairy, or almond milk
- Egg yolks
- Fortified foods, like granola bars or breakfast cereal
- Yogurt
- Mushrooms
- Orange juice
The Power of Vitamin B Vitamins
Vitamin B is some of the best vitamins for menopause, as the spectrum of B vitamins can reverse many health concerns and reduce the chances of experiencing negative post-menopause diseases like heart issues, memory loss, and depression. B vitamin deficiency has been shown to correlate with poor health circumstances during the menopausal transition.
While vitamins B-6 and B-12 are two of the most popular post-menopause supplements, vitamin B-9, also referred to as folate, can decrease the number of hot flashes that menopausal women experience. Aside from taking these vitamins in pill form, you can consume B vitamins naturally by eating:
- Oatmeal
- Almonds
- Milk
- Yogurt
- Tuna
- Bananas
- Potatoes
- Fortified foods, like breakfast cereals and protein bars
- Spinach
- Asparagus
- Liver
- Eggs
Omega 3s Keep You Fueled
Beyond the vitamins that are good for menopause, you can also consider the world of supplements. Omega 3s have shown to be effective perimenopause and post-menopause supplements that support heart and brain function. They are also used by the body to manage the endocrine system, which is directly responsible for your hormone production, and have been found to reduce heart disease risk and minimize hot flashes from happening. To incorporate these vitamins for menopause into your diet, you can eat:
- Salmon, oysters, sardines, and mackerel
- Walnuts
- Chia seeds and flaxseed
- Avocado
- Seaweed
- Edamame
- Kidney beans
- Soybean oil
- Fish oil supplements
Ashwagandha Helps Your Adrenal Glands Stay Healthy
One of the latest supplements that can be found in many forms, from capsules to teas, is ashwagandha. Ashwagandha is an herb found in nature that can help your adrenal glands function properly. These glands distribute hormones throughout the body.
When you feel worn out or anxious, your body can increase stress hormone (cortisol) production. Combined with a decrease in estrogen production, this can leave you feeling fatigued all the time. Women who have used ashwagandha through their menopausal transition have experienced a decrease in mood swings, fewer hot flashes, and better hormone regulation. If you are using this herb as part of your treatment, make sure to let your doctor to ensure that it does not conflict with any other medications you may be taking.
Calcium Keeps Bones Strong
Did you know that your odds of being diagnosed with osteoporosis increase after menopause? Calcium is an essential part of a healthy diet at every age, but it becomes even more important during and after menopause. You can take calcium supplements or increase your calcium intake to make sure that your body is getting enough. In rare cases, taking too many calcium supplements on top of dietary intake can increase heart attack risk, so proper and dietary consumption is preferable. Calcium can be found in a variety of foods, including:
- Milk
- Yogurt
- Cheese
- Almonds
- Chia seeds
- Tofu
- Sweet potatoes
- Orange juice
- Fortified foods, like breakfast cereals or granola bars
- White beans
- Leafy dark greens like kale, mustard greens, collard greens, and spinach
- Edamame
- Sweet potatoes
Multivitamins Provide a Multifaceted Boost
If you are overwhelmed by all of the options of vitamins and supplements, you may want to consider a multivitamin. These typically contain many of the compounds listed above and can easily be incorporated into your diet in a convenient manner.
Looking for Support Through Perimenopause, Menopause, or Post-Menopause? TopLine MD Is Here to Help
Menopause can be an uncomfortable process for many women, but there are trained professionals available to help you feel your best. Whether you’re experiencing hot flashes during the day or having trouble sleeping at night, the right care team can help you discover and decide on your treatment options. TopLine MD is an Alliance that includes experienced high-quality women’s healthcare providers who specialize in assisting with perimenopause, menopause, and post-menopause symptoms.
If you are ready to find the right doctor to support you as you go through menopause, find a provider near you.
The TopLine MD Alliance is an association of independent physicians and medical practice groups who are committed to providing a higher standard of healthcare services. The members of the TopLine MD Alliance have no legal or financial relationship with one another. The TopLine MD Alliance brand has no formal corporate, financial or legal ties to any of the affiliated physicians or practice groups.
