The natural changes in your body during menopause can cause a few troublesome symptoms that disrupt your day, or keep you from getting a good night's sleep. A healthy lifestyle with nutritious meals and regular exercise can help alleviate these symptoms, but vitamins for menopause are just as crucial to finding relief. Existing studies show that these five vitamins ease the body's transition to menopause so that you don't have to suffer the excruciating symptoms.
1. Co-enzyme Q10: For Aging Gracefully
Co-enzyme Q10 (CoQ10) is a popular buzzword in nutrition these days, and for a very good reason. This vitamin-like substance is needed for cell energy production; without it, you experience decreased energy levels, faster aging, and increased vulnerability to disease. Although the liver can produce enough CoQ10 for the body's needs, its ability to produce this substance declines steadily after the age of 20. Current research shows that CoQ10 can increase energy levels, normalize blood pressure, and relieve headaches caused by menopause. Some studies also suggest that CoQ10 reduces the risk of heart disease among menopausal women. CoQ10 can be obtained from broccoli, spinach, and peanuts, as well as supplements from health food stores.
2. Vitamin E: A Powerful Antioxidant
Have you ever wondered why vitamin E has long been lauded as one of the most important natural antioxidants? That's because it is made up of eight antioxidants working together to protect the human body. Doctors noted that eating foods rich in vitamin E can reduce the levels of low-density lipoprotein cholesterol, the "bad" cholesterol that forms blood clots responsible for strokes and heart attacks. Some studies also suggest that the vitamin E alpha tocopherol can reduce hot flashes and restore vaginal moisture. The recommended dose of vitamin E for menopause is 600-800 IU. Take with caution if you have a history of hypertension.
3. Vitamin C: For Menopausal Stress Relief
Stress is a constant element of modern living, especially if you're the kind of woman who likes to take on multiple challenges at once. While your work and family life can be fulfilling, do try to take a break every once in a while. A stressed-out body can lead to adrenal fatigue, a condition where the adrenal glands produce high levels of cortisol. Although cortisol helps the body survive if released occasionally, too much of this stress hormone can interfere with your body's hormone production, which will only make your menopause symptoms worse. On days where you have too many things on your plate, take vitamin C to combat adrenal fatigue. Vitamin C is well known for its immuno-protective properties, but it is also the most important nutrient for adrenal health. Not to mention that the more cortisol is produced, the more vitamin C is used. To restore adrenal health, take around 1,800 - 2,000mg of vitamin C a day.
4. B Vitamins
Did you know that the B vitamins are critical to a woman's diet during menopause? Vitamin B6 can reduce mood swings and depressive symptoms because it aids in the production of serotonin, the neurotransmitter responsible for mood and happiness. Vitamin B5 works well with vitamin E in reducing night sweats and insomnia. And vitamin B12 raises the body absorption of the mineral magnesium. Get your B vitamins from a high quality multivitamin formula.
5. Calcium/Magnesium: An Essential Supplement for Menopause
The relationship between low levels of calcium and insomnia has long been observed by doctors. Do you know why a hot glass of milk before bedtime can help put you to sleep? Calcium induces relaxation, reduces tension, and triggers the secretion of sleep hormones. But all the calcium in the world won't do you any good if you don't have enough magnesium in your body. Magnesium is required to pull calcium into the bones and to distribute them to parts of the nervous system. Without magnesium, calcium cannot be utilized as efficiently. According to the National Health and Nutrition Survey, almost 60% of adults don't consume the recommended daily allowance of magnesium in their diets. Magnesium deficiencies are known to cause anxiety, irritability, sleep disorders, and calcium depletion. Since both minerals are so closely linked, experts recommend that menopausal women take calcium and magnesium supplements at a ratio of 2:1.
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