Bone loss may occur during menopause as a result of your estrogen levels dropping. Within the first five years following menopause, it is estimated that women lose up to 10 percent of their bone mass. Adequate levels of vitamin B12 have been found to have a protective effect against postmenopausal osteoporosis.
Vitamin B12 helps to produce red blood cells and maintain the health of the nervous system. During menopause, women may experience fatigue and memory loss which are common symptoms, Vitamin B12 can help to improve these symptoms by maintaining the health of the nervous system.
Vitamin B12 it is used to break down estrogen so that it can be excreted from the body. As a result, women with B12 deficiency may experience infertility or irregular cycles because high estrogen levels can cause lack of ovulation, embryo implantation failure, and difficulty maintaining pregnancy.
Growing evidence supports the importance of B12 with regard to hormone balance, in that many of the disorders associated with a hormone imbalance are also associated with a vitamin B12 deficiency. Without adequate B12, overall health is compromised in fundamental ways.
There are 3 vitamins that are important to keep topped up during menopause – vitamin D, B vitamins, and vitamin E.
Vitamin B12 to balance your hormones
If you have low B12, you may not be methylating properly; a compound called homocysteine can build up in your blood, throwing your estrogen levels out of balance and contributing to fatigue, mood swings, inflammation, and cardiovascular health .
Young adults (19+) – For adult bodies of all genders, 2.4 mcg a day is the recommended dosage. However, your body doesn't necessarily absorb all the B12 you consume. According to the NIH, you absorb only about 50% of the B12 you take in.
Vitamin B12 deficiency can indeed lead to weight gain. But the weight gain is not a direct result of the deficiency. Instead, vitamin B12 deficiency causes lethargy or lack of energy, and in turn, inactivity causes weight gain.
Dosages for Older People
Around this age, you should be getting around 2.4 micrograms of B12 a day. Not only does this mean consciously eating foods that contain vitamin B12 but it also means that you should ingest this vitamin as a supplement.
Vitamin B12 also helps to promote healthy cell growth, which can help to reduce the appearance of wrinkles and other signs of aging [1]. However, vitamin B12 is one of the most common vitamin deficiencies, particularly in older populations.
Vitamin B12 deficiency is common. It is known to cause a wide spectrum of neurological syndromes, including autonomic dysfunction. Three cases are discussed here in which drenching night sweats were thought to be caused by vitamin B12 deficiency. All three responded dramatically to vitamin B12 therapy.
Anticonvulsants -- include phenytoin (Dilantin), phenobarbital, primidone (Mysoline) Chemotherapy medications -- particularly methotrexate. Colchicine -- used to treat gout. Bile acid sequestrants -- used to lower cholesterol; include colestipol (Colestid), cholestyramine (Questran), and colsevelam (Welchol)
According to health experts at Click Pharmacy, as a general rule of thumb, take your B vitamins in the morning or with a meal. Vitamin B12, for example, should definitely be taken in the morning. This is because it is important for energy metabolism, which may interrupt your sleep if taken at night.
What happens when you don't get enough B12? Your body can't make enough red blood cells. You're more likely to get a cold or the flu. You get hot flashes.
While the recommended daily amount of vitamin B-12 for adults is 2.4 micrograms, higher doses have been found to be safe. Your body absorbs only as much as it needs, and any excess passes through your urine.
Birth control pills: Higher estrogen levels have been associated with B12 deficiencies. Heavy alcohol consumption: Because alcohol irritates the stomach lining, it reduces stomach acid and B12 absorption.
To maintain energy and mood, women's health and emotional wellbeing expert Judith Forsyth says it's important to take a good mix of vitamins, especially B6 and B12. “These are also often combined with botanicals, such as Siberian ginseng (for energy) and alfalfa to help with hot flashes,” she says.
B Vitamins
Riboflavin – found in milk, eggs, mushrooms, and fortified cereals – daily recommended intake of 1.1mg for women. Niacin – found in meat, fish, eggs, and wheat flour – daily recommended intake of 13.2mg for women. Pantothenic acid – found in chicken, beef, eggs, mushrooms, and avocados.
Magnesium can be beneficial during menopause as it helps to reduce symptoms such as hot flashes, night sweats, sleep disturbances and fatigue. Magnesium can also help to regulate mood swings, reduce anxiety, and improve bone health.
Diet. Some people can develop a vitamin B12 deficiency as a result of not getting enough vitamin B12 from their diet. A diet that includes meat, fish and dairy products usually provides enough vitamin B12, but people who do not regularly eat these foods can become deficient.