Vitamins B6 and B12 How it can help during menopause: Vitamin B6 may help ward off menopausal depression and increase energy by boosting serotonin. B vitamins may also help with insomnia and possibly even reduce hot flashes. They are also important for cognitive functions.
There are 3 vitamins that are best for menopause: vitamin D, B vitamins and vitamin E. Vitamin D and B vitamins are important for supporting the nervous system which gets put under pressure during menopause. Vitamin D is also important for your bone health, whilst vitamin E is an essential nutrient for heart health.
B vitamins are essential for energy and mood—“two things a lot of menopausal women struggle with,” says Dr. Petrucci. She suggests a B complex supplement, which often includes vitamin B12, methylcobalamin, folic acid and 5-methyltetrahydrofolate.
Although diet fortification programmes have been introduced in many countries, the most common cause of the deficiency of vitamin B compounds in menopause is still an inadequate intake.
However, most supplements for menopause are only weakly supported by scientific evidence or not supported at all, and further research is needed. A natural alternative to menopause supplements is hypnotherapy for hot flashes, which has been clinically proven to reduce hot flashes, with no side effects.
One A Day Women's Menopause Formula offers key benefits in a convenient tablet. One A Day Menopause Formula is a complete multivitamin with natural Soy Isoflavones to help address some menopause-related symptoms such as hot flashes and mild mood swings.
A Fred Hutchinson Cancer Research Center study involving postmenopausal, overweight, and obese women who took 2,000 IUs of vitamin D daily for a year found that those whose vitamin D blood levels increased the most had the greatest reductions in blood estrogens, which are a known risk factor for breast cancer.
Some of the vitamins linked to better estrogen balance include vitamin D, the B complex, and vitamin C. Minerals such as calcium and boron may help protect against the effects of low estrogen, while some herbal supplements, including dong quai and black cohosh, are also known for their hormone-balancing effects.
Vitamin E. Taking a vitamin E supplement might offer some relief from mild hot flashes. In high doses, it can increase your risk of bleeding.
Menopause symptoms are caused by a combination of hormone imbalance and, in many cases, vitamin or mineral deficiency. Supplements will only help improve the menopause symptoms caused by dietary imbalance, and won't help improve any symptoms caused by hormonal changes.
B Vitamins
Vitamins B2 and B6, in particular, are associated with healthy estrogen levels. In a recent study, for example, researchers tracked levels of B vitamins to the risk of breast cancer in menopausal women.
Clinical studies conducted by the National Institute of Health (NIH) have shown that vitamin E can significantly ease the discomfort that comes with hot flashes.
How Much Magnesium for Menopause? Magnesium is found in food sources such as spinach, nuts and beans. However, many may not be able to intake enough magnesium for menopause from their diet alone. According to the NHS, women need approximately 270 mg of magnesium per day, from the ages 19 to 64.
Some studies have found magnesium supplements to be a promising aid in reducing hot flashes. A pilot phase II trial of women with breast cancer who reported at least 14 hot flashes per week found that half of the participants were helped by magnesium supplementation.
Menopause is divided into three basic stages: perimenopause, menopause, and postmenopause. During this time, the ovaries begin to atrophy which causes a decline in the production of the hormones that stimulate the menstrual cycle; estrogen and progesterone.
It's a feeling of constantly feeling drained, zapping your energy and motivation, and causing issues with concentration and your overall quality of life. Fatigue at this level impacts your emotional and psychological well-being, too. Many women experience symptoms like these while they're going through menopause.
Two herbal remedies that may help reduce fatiguing menopause symptoms and anxiety are black cohosh and valerian. Talk to your doctor before you take herbs as teas or supplements because they can interfere with some medications. No dietary or herbal supplement is proven to reliably help with menopausal symptoms.