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Does Vitamin B6 Help With Menopause

What Are The Symptoms Of Deficiency

Vitamin B6. The Forgotten B Vitamin

Low B6 levels may cause:

  • Poor dream recall or nightmares
  • Water retention
  • Nausea, especially in the mornings
  • A tendency toward motion sickness
  • Low B12 levels, despite supplementation
  • Foods high in oxalates cause kidney stones, vulvodynia, and pain.

A chronic deficiency of vitamin B6 and zinc may indicate a condition called Pyroluria social anxiety and irrational fears. Learn more and determine whether youre likely to experience it here.

What Vitamins Can Help To Balance Hormones

Whilst many hormonal imbalances should be discussed with a doctor, vitamins can play an effective role in supporting and balancing the healthy hormone production in your body. However, it is important to consult your GP if you have lots of symptoms or a condition that needs further support to ensure that any supplements you take are suited to you and are not interfering with any medication that you may be taking.

If you do suffer from physical or mental issues caused by hormonal imbalance, you may want to consider taking the following vitamins to help support a more healthy and balanced system:

Vitamin D and thyroid dysfunction

Vitamin D can help play a part in regulating insulin and the thyroid hormone. Research shows that a deficiency of vitamin D is associated with a high risk of thyroid antibodies, which are found in individuals suffering with autoimmune thyroid disorders. A vitamin D supplement can help with the regulation of insulin flow and balance blood sugar, allowing the body’s natural hormone cycles to function more effectively.

Vitamin B6 and PMS

Vitamin B6 can help alleviate some of the symptoms of premenstrual syndrome , such as mood changes and irritability. Studies have proven that taking around 100 milligrams of B6 daily can be an effective way to ward off PMS symptoms associated with mood and emotion – it helps in synthesising some of the neurotransmitters that affect these feelings.

Vitamin E and menopause

Vitamin Niacin and stress

Other Nutrients For Menopause

While there are a myriad of vitamin B12 benefits for menopausal women, numerous other vitamins and minerals for menopause should not be forgotten by women as they transition through these transformative years.

Some of the principal ones include vitamins E and D as well as the minerals calcium and magnesium. For optimal endocrine system health and hormonal balance, women should also consider the use of phytoestrogenic supplements – like black cohosh or red clover – or hormone-regulating supplements, like Macafem, either of which can be an integral part of a personalized menopause symptoms treatments plan.

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The Best Vitamins For Menopause

Certain vitamins are known to be especially important for menopausal women. Some, such as B6 and vitamin E can help to reduce day-to-day symptoms. Others, such as vitamin D, reduce the risk of developing more serious problems caused by lower levels of oestrogen, like osteoporosis and heart disease. The best diet for menopause should include the following micronutrients.

The vitamins that make up the B-complex play a key role in maintaining a positive mood and reducing feelings of stress while your hormones are changing. The B-group can also help you produce energy from the food you eat, making them the ideal vitamins for menopause fatigue.

Oestrogen and serotonin are inextricably linked. As oestrogen levels fluctuate during the perimenopause, so does your serotonin levels, making you vulnerable to mood swings or even depression. But B6 has been shown to help, and for good reason. Your body needs vitamin B6 as a co-factor to make mood-soothing serotonin in the first place making it one of your essential vitamins for perimenopause.

Otherwise known as folic acid, supplementing with vitamin B9 has been shown to help with both the severity and duration of hot flushes. In one study, 46 healthy menopausal women who suffered from vasomotor symptoms were given 5mg of folic acid each day. After the trial period, there was a 65% improvement in hot flush severity, compared to the control group.

Youll find vitamin E in avocados, olive oil, seeds, nuts and oily fish.

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Remember, it’s always best to speak with your doctor or healthcare provider before starting a new supplement, no matter what it is. They know your medical history best and can better advise on what to consider.

Whether through your diet or a nutritional supplement, B vitamins can help provide your body with the support it needs to enable you to thrive during menopause and beyond.

Resources

1. Milart P, Woniakowska E, Wrona W. Selected vitamins and quality of life in menopausal women. Prz Menopauzalny. 2018 17:175-179. doi:10.5114/pm.2018.817422. https://www.healthline.com/nutrition/vitamin-b6-benefits#TOC_TITLE_HDR_2

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How Does Absorption Of Nutrients Change With Age

As we age absorption can also become an issue impairing our ability to glean adequate nutrients from the diet and this includes the B vitamins. A reduced production of stomach acid in the gut can result in low levels of acidity, which particularly affects B12 absorption. Low levels of vitamin B12 are associated with tiredness and fatigue which can exacerbate symptoms of the menopause. The body also needs a substance called intrinsic factor to absorb vitamin B12 which is also reduced with age.

Despite the amount of vitamin B12 in the diet, even if there is enough, poor absorption could limit the amount available. Vitamin B12 can be found in foods such as meat, offal, poultry, oily fish, dairy foods, eggs and fortified foods. Supplements designed for women over the age of 50 do contain a higher amount of B vitamins to account for absorption and B12 sprays are useful as they are absorbed straight into the bloodstream try Healthspan Vitamin B12 Blackcurrant Oral Spray* 15ml £8.95.

The role of diet during the menopause is important for both the relief of symptoms and the future health of women. Eating a varied and balanced diet will help to ensure an adequate intake of micronutrients, including the B vitamins, which appear to help with the menopause in specific ways. There are supplements such as Healthspan Vitamin B Complex*180 tablets £7.95 which are also suitable for vegetarians and vegans.

* Affiliate links

May Prevent Clogged Arteries And Reduce Heart Disease Risk

Vitamin B6 may prevent clogged arteries and minimize heart disease risk.

Research shows that people with low blood levels of vitamin B6 have almost double the risk of getting heart disease compared to those with higher B6 levels .

This is likely due to the role of B6 in decreasing elevated homocysteine levels associated with several disease processes, including heart disease .

One study found that rats deficient in vitamin B6 had higher blood levels of cholesterol and developed lesions that could cause artery blockages after being exposed to homocysteine, compared to rats with adequate B6 levels .

Human research also shows a beneficial effect of B6 in preventing heart disease.

A randomized controlled trial in 158 healthy adults who had siblings with heart disease divided participants into two groups, one that received 250 mg of vitamin B6 and 5 mg of folic acid every day for two years and another that received a placebo .

The group that took B6 and folic acid had lower homocysteine levels and less abnormal heart tests during exercise than the placebo group, putting them at an overall lower risk of heart disease .

Summary Vitamin B6 may help reduce high homocysteine levels that lead to narrowing of arteries. This may minimize heart disease risk.

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Vitamins To Naturally Treat Menopause Symptoms And Balance Out Hormone Levels

No matter how much you do not like the period of menopause, face it it cannot be avoided. Menopause is an unbendable period of every womans life. And it seems that no amount of information can prepare us for what is coming during and after menopause. Sure, you might be familiar with the symptoms and different stories told by women who like to share their experiences with menopause, but when it comes to dealing with the symptoms you need all the help that you can get.

Hearing a professional opinion on the matter is always welcomed, and you can use the opportunity to acknowledge the different menopause treatment options that can help you deal with the hormonal imbalance that is happening during menopause. We will show you the importance of different vitamins that can help you balance your hormones during this hard period in your life. But before we proceed, it is always a good idea to refresh our memory with some key facts about menopause.

What happens during the period of menopause? What are the symptoms that you need to expect?

The first sign that you are experiencing menopause is usually your period that seems to step out from its regular schedule. In the beginning, the periods become less and less frequent until you no longer experience periods. This is when the other common symptoms of menopause start to show u, such as. menopause, hot flashes , trouble sleeping, decreased libido, and mood swings.

Why Does The Amount Of B Vitamins Decrease So Much During Menopause

Ideal Vitamins for Menopause
  • With time, there is a natural reduction in vitamin B9 and B2 from diet, malabsorption of B12, and less B6 due to a greater demand as we age.

  • There may also be malabsorption due to intestinal problems.

  • Use of medicines that alter the metabolism of B vitamins.

  • Alcohol abuse.

All of this prompts many physicians to recommend vitamin B supplementation along with a multivitamin or separately to their patients approaching menopause.

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What Are The B Vitamins

B vitamins are water-soluble vitamins that are essential for helping the body make energy from the food one eats as well as for forming red blood cells.

B complex vitamin supplements – that contain all B vitamins – usually have the following:

  • B1
  • B12

Para-aminobenzoic acid , inositol, and choline are sometimes included in B complex vitamins, too.

Although the terms are often used interchangeably, it is important to remember that a B complex vitamin supplement is different from vitamin B12. B complex supplements contain all eight aforementioned essential B vitamins, including B12 whereas, vitamin B12 is a single B vitamin commonly found in animal-based foods.

How Do Vitamins Affect Your Hormones And Mood

We all experience feelings of nervousness, anxiety and apprehension. Some of us will even struggle with conditions such as depression at some point in our lives. While fluctuating emotions are part of being human, sometimes they can be heavily influenced by whats going on inside of our bodies, not just our minds.

Hormones play a key role in the emotional state of both men and women, but as women we are more likely to experience extreme and sudden changes in mood as a result of our hormones, mainly due to the monthly cycle and changing levels of progesterone and estrogen.

Imbalances in hormones can affect our physical health, as well as our mental health. The hormonal shifts caused by the menstrual cycle, the menopause and pregnancy, can lead to irritability, lethargy, cravings and more for many women. A decrease in testosterone levels that typically occur in men in their 50s, can cause hair loss, weight gain and lethargy. In both sexes, imbalances of certain hormones can lead to thyroid problems and diabetes.

The good news is that with the right nutrition, vitamins and lifestyle, we can help support and regulate our hormones, thereby lessening some of the unwanted physical and mental symptoms of hormonal imbalances.

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Specific To The Menopause

Vitamins B-6 and B-12 may help support cognitive function, which means the ability to think, reason, and remember. Memory problems, focus, and brain fog can occur during menopause. Getting enough of these vitamins may lower the risk of developing dementia over time, whether or not they are experiencing menopause.

Rates of depression appear to be higher around the time of menopausal transition. According to one study, a high intake of vitamin B-6 might lower the risk of depression in all older people, including those experiencing menopause.

B6, may be the best way to control menopausal mood swings, says nutritionist Shari Lieberman. Vitamin B6, in particular, is necessary for production of serotonin, the feel-good hormone that helps stabilise mood.

B Vitamins And Bone Health

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Vitamin B12 is also required for good bone health as it helps to keep homocysteine levels from rising and weakening bones. Ensuring good bone health is very important for women during the menopause as up to 10% of bone density can be lost as oestrogen levels drop. This is even more relevant for women who are at higher risk of osteoporosis.

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What Is The B Vitamin Complex

The B complex is made up of eight vitamins which are thiamine , riboflavin , niacin , pantothenic acid , pyridoxine , biotin and cobalamin . What they all share in common is their role in the production of energy in the body although each also has their own unique function. For example, vitamin B12 is involved in the production of healthy red blood cells.

The B vitamins must be replenished regularly as they are not stored in the body. This group of vitamins are also more rapidly depleted during times of stress or anxiety. Vitamin B12 is the exception as this particular member of the family is stored in substantial amounts in the liver.

Mistake : Taking The Wrong Form

Are you taking the right form of vitamin or mineral? There are lots of different kinds and makes on the market, and some of them are not absorbed particularly well, while others are. And my personal opinion is it’s far better to take a low dose of a good quality product than a high dose of a vitamin or mineral where the absorption is very, very poor.

So, the main ones to look at would be things like magnesium. There’s a huge range of magnesium supplements. I tend to recommend magnesium citrate a lot, purely because it’s the one that’s easy to find. Most health food shops will stock it. And I know a lot of you don’t have time to be trawling through the internet looking into specialist stores.

The other form of magnesium that you could look at would be magnesium gluconate. Also, look at the chelated magnesium. They’re called amino acid, chelated magnesium supplements. These are very well absorbed but, sometimes, they’re not particularly easy to come by.

Vitamin C is another one. High doses of vitamin C can give you a little bit of diarrhoea. Some people have a very sensitive stomach. So, ascorbic acid for some people is not necessarily the best form. We have a lovely one called Nature-C which is a food state one and this is what I take. And I find that it’s really nice and gentle on my stomach as well.

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The Contraceptive Pill And The Suppression Of Progesterone

As touched upon earlier, most contraceptive pills purposely disrupt the natural menstruation cycle by producing progestin and suppressing the production of progesterone and Luteinising Hormone , as well as producing synthetic progesterone). Eating foods that are naturally rich in certain nutrients and taking supplements can help boost your progesterone levels and balance the hormonal disturbances caused by taking the contraceptive pill.

Vitamins and nutrients that are associated with boosting progesterone levels include:

  • Vitamin C
  • Sulphur

We Can Help You Understand The Supplements That Are Right For You

Vitamins for Menopause – 120
  • Partner with a Health Coach to help you determine what supplements may be right for you to maximize your health and manage your menopause symptoms.
  • Meet with a Gennev Doctor – our female care providers know EVERYTHING about menopause. They can help you understand your symptoms, and what your body needs to maximize your overall health and wellness
  • Vitality our #1 supplement is a nutrient-packed multi-vitamin that supports mood, energy, stress response, immune health, joint pain, and inflammation
  • Magnesium this super-power menopause supplement relieves joint pain, muscle cramps, Restless Leg Syndrome, headaches, depression, fatigue, anxiety and supports better sleep
  • Heart & Brain Premium Omega 3 for Women – provides nutritional support for your heart and brain, plus helps to relieve dry eyes and dry skin

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May Promote Brain Health And Reduce Alzheimers Risk

Vitamin B6 may play a role in improving brain function and preventing Alzheimers disease, but the research is conflicting.

On the one hand, B6 can decrease high homocysteine blood levels that may increase the risk of Alzheimers .

One study in 156 adults with high homocysteine levels and mild cognitive impairment found that taking high doses of B6, B12 and folate decreased homocysteine and reduced wasting in some regions of the brain that are vulnerable to Alzheimers .

However, its unclear if a decrease in homocysteine translates to improvements in brain function or a slower rate of cognitive impairment.

A randomized controlled trial in over 400 adults with mild to moderate Alzheimers found that high doses of B6, B12 and folate decreased homocysteine levels but did not slow decline in brain function compared to a placebo .

In addition, a review of 19 studies concluded that supplementing with B6, B12 and folate alone or in combination did not improve brain function or reduce the risk of Alzheimers .

More research that looks at the effect of vitamin B6 alone on homocysteine levels and brain function is needed to better understand the role of this vitamin in improving brain health.

Summary Vitamin B6 may prevent a decline in brain function by decreasing homocysteine levels that have been associated with Alzheimers disease and memory impairments. However, studies have not proven the effectiveness of B6 in improving brain health.

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