Vitamins for menopause: the 5 most important

The natural changes in your body during menopause can cause some bothersome symptoms that interrupt 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 you don’t have to suffer from the excruciating symptoms.

1. Coenzyme Q10: to age gracefully

Coenzyme Q10 (CoQ10) is a popular nutrition buzzword these days, and for very good reason. This vitamin-like substance is necessary for the production of cellular energy; Without it, you will 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 steadily declines after age 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 hailed as one of the most important natural antioxidants? That’s because it is made up of eight antioxidants that work together to protect the human body. Doctors noted that eating foods rich in vitamin E can lower levels of low-density lipoprotein cholesterol, the “bad” cholesterol that forms blood clots responsible for strokes and heart attacks. Some studies also suggest that vitamin E alpha tocopherol can reduce hot flashes and restore vaginal moisture. The recommended dose of vitamin E for menopause is 600 to 800 IU. Take it with caution if you have a history of hypertension.

3. Vitamin C: to relieve menopausal stress

Stress is a constant element of modern life, especially if you are the type of woman who likes to face multiple challenges at once. While your work and home life can be satisfying, try taking a break from time to time. A stressed body can lead to adrenal fatigue, a condition in which the adrenal glands produce high levels of cortisol. Although cortisol helps the body survive if released occasionally, a large amount of this stress hormone can interfere with your body’s hormone production, which will only make menopausal symptoms worse. On days when you have too much on your plate, take vitamin C to combat adrenal fatigue. Vitamin C is well known for its immune protective properties, but it is also the most important nutrient for adrenal health. Not to mention, the more cortisol you produce, the more vitamin C you use. To restore adrenal health, take about 1,800 – 2,000 mg of vitamin C daily.

4. B vitamins

Did you know that B vitamins are essential for a woman’s diet during menopause? Vitamin B6 can reduce mood swings and depressive symptoms because it helps in the production of serotonin, the neurotransmitter responsible for mood and happiness. Vitamin B5 works well with vitamin E to reduce night sweats and insomnia. And vitamin B12 increases the body’s absorption of the mineral magnesium. Get your B vitamins from a high-quality multivitamin formula.

5. Calcium / Magnesium: an essential supplement for menopause

Doctors have long observed the link between low calcium levels and insomnia. Do you know why a glass of warm milk before bed can help you 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 carry calcium to the bones and distribute it to parts of the nervous system. Without magnesium, calcium cannot be used as effectively. According to the National Health and Nutrition Survey, almost 60% of adults do not consume the recommended daily amount of magnesium in their diets. Magnesium deficiencies are known to cause anxiety, irritability, sleep disturbances, and calcium depletion. Since both minerals are so closely related, experts recommend that menopausal women take calcium and magnesium supplements in a 2: 1 ratio.