Menopause is quite a confusing and stressful time for women. Although some women may go through menopause and experience only minor changes, many women are subject to a host of unpleasant symptoms, such as hot flashes, insomnia, night sweats, mood changes, and a decreased sex drive. As though that weren't enough, the sudden drop of estrogen levels during menopause increases the risk of developing some health problems such as osteoporosis, heart disease and urinary incontinence.
Since menopause is a natural cycle in a woman's life, there's nothing that can be done to prevent it. However, there are a number of ways you can manage your symptoms and reduce the risk of developing certain health conditions. In addition to exercise and a healthy diet, there are some vitamins and supplements that are proven to be of great help for women undergoing menopause. But with so many varieties, the question is: What are the best supplements to take for menopause? Here are some of the best vitamins supplements that can benefit women in menopause.
Calcium
As women age, and especially around the time menopause occurs, they can experience a dramatic drop in calcium levels and bone density. Supplementing with calcium can help pre-menopause women keep their bones healthy and strong, and prevent osteoporosis. But besides helping women keep their bones healthy and strong, calcium is also great in fighting some of the psychological symptoms associated with menopause. A study found that taking 500mg of calcium carbonate twice a day for 3 months, helped women experience less fatigue and depression, and prevent changes in appetite. These effects might be due to how calcium affects certain female hormones.
Vitamin D
Vitamin D is crucial for bone health. Without enough vitamin D, the body can't absorb calcium. What's more, vitamin D has also been found to help regulate mood and ward off depression. One study found that vitamin D supplements helped improve the symptoms of people experiencing depression. Vitamin D is produced by the body when exposed to sunlight. Older women, especially those who are housebound, are at risk of being deficient in this vitamin.
Vitamin D deficiency can lead to osteomalacia (softening of the bones), bone pain and bone fractures. Vitamin D occurs naturally in some foods such as fatty fish, egg yolks, liver and cheese. However, food alone often isn't enough to meet the daily needs of older women. For instance, while the recommended daily dose of vitamin D for people ages 19 to 50 is 15mcg (600IU), for women who have reached menopause it's 20 mcg (800IU). In this case, it's recommended that older women take a vitamin D supplement.
Vitamin E
Vitamin E is a powerful antioxidant which helps to fight free-radicals in the body. Free-radicals cause damage to cells and DNA, as a result, they are associated with cancer, atherosclerosis, Parkinson's disease, Alzheimer's and many other conditions. Vitamin E also helps reduce inflammation in the body and ease stress. Research has shown that women can benefit from increasing their vitamin E levels during and after menopause either by eating foods rich in vitamin E (almonds, avocado, spinach) or through the use of supplements. It's recommended to aim for at least 15mg of vitamin E per day.
B Vitamins
B vitamins supplements are very useful to take around the time of menopause. Older people are at risk of lacking vitamin B, especially women during and after menopause. Having enough B vitamins can help reduce your risk of stroke, cardiovascular disease and dementia. Additionally, vitamins B-6 and B-12 can help support brain function. Taking a B vitamin supplement can be very helpful for women considering how memory problems, lack of focus and brain fog are common symptoms of menopause. B vitamins useful around the time of menopause.
According to studies, a higher intake of vitamin B-6 can reduce the risk of depression in all older people, especially those experiencing menopause. It's also found that individuals with low levels of vitamin B-2, B-6, and B-12 have a higher risk of reduced bone mineral density, which is a factor that can cause osteoporosis. A 2013 study also found that B-9, or also known as folate, is a vitamin that can reduce the number of hot flashes.
Vitamin A
Vitamin A is an antioxidant that helps protect eye health. Considering how eye health deteriorates with age, taking vitamin A supplements can help prevent vision loss due to macular degeneration. Although vitamin A deficiency is rare, if unaddressed, it can lead to xerophthalmia. Xerophthalmia is a progressive eye disease which starts with night blindness, and if left untreated, it can result in irreversible blindness.
Maca
Maca is a plant that's native to Peru and has a long history of being used as medicine to treat various diseases. It contains several natural compounds that help to biochemically balance some of the hormones that women lose during the menopausal transition, such as estrogen, testosterone and progesterone. Considering how maca isn't a plant that naturally grows in our region, you can reap its benefits in supplement form. A maca supplement can be a natural solution for women who are seeking non-hormonal treatments to help manage their symptoms.
In addition, maca is also found to improve sleep, cognitive performance and long-term health. Some studies have shown that a maca supplement can also help reduce night sweats and hot flashes. However, not all maca supplements are created equal. This plant species has several phenotypes, all with their own physiological effects. Although most have beneficial effects, some can be potentially harmful to certain people. So, when buying a maca supplement, it's important that you get the right phenotype for your specific needs and health condition.
Use Your Supplements Wisely
Just like medication, all supplements have potential side-effects. When taken in an excessive amount, some vitamins such as vitamin D can cause toxicity. That being said, it's essential that you stick to the recommended daily dose. Additionally, some supplements can interact with some medicines you take. They can either boost or decrease the medicine's effect. For that reason, make sure to read the instructions carefully or check with your doctor whether it's safe to take a certain supplement.
Disclaimer: Content from the ConsciousLifeNews.com website and blog is not intended to be used for medical advice, diagnosis or treatment. The information provided on this website is intended for general consumer understanding and is NOT intended to be a substitute for professional medical advice. As health and nutrition research continuously evolves, we do not guarantee the accuracy, completeness, or timeliness of any information presented on this website.
