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What Vitamins Are Good For Menopause

What Are The Best Vitamins To Take For The Menopause

Vitamins for Menopause – 120

Menopause is the time that marks the end of a womans menstrual cycle. Its a natural part of aging, and one that usually affects women between the ages of 45-50 years old. For some people, menopause may happen earlier due to medical treatments, surgery or even health conditions. Whilst many are aware of what the menopause is, some dont know the symptoms or what we can take to help.

Science Of Calcium For Menopause

Efficacy of Calcium Supplements on Bone Mass in Postmenopausal Women

Learnings and results from the study: From 1999, this paper is one of the major foundations of the theory that taking calcium supplements both during and after menopause can help with bone density. Postmenopausal women have one of the lowest calcium absorption rates of any age group, but the researchers conclude that taking calcium supplements is the most convenient, easy, safe, and inexpensive way to achieve the requirement and to help prevent or treat osteoporosis.

Vitamin D and calcium intake and risk of early menopause

Learnings and results from the study: In this study, the authors discuss the impact that calcium and vitamin D supplementation may have on the early onset of menopause, which is defined as the cessation of ovarian function before the age of 45 y. At the culmination of this clinical research, the authors found that women with the highest intake of dietary vitamin D had a significant 17% lower risk of early menopause than women with the lowest intake.

Calcium/vitamin D supplementation, serum 25-hydroxyvitamin D concentrations, and cholesterol profiles in the Women’s Health Initiative calcium/vitamin D randomised trial.

Menopause Supplements: Vitamins And Minerals

âHow can I get off sugar and how bad will it be?â

Weâve all dealt with a sweet tooth at some point. Although eating processed foods can be tasty and enjoyable, what you eat substantially impacts your health. This is particularly relevant during menopause, as your diet can affect your symptoms.

Before seeking out vitamin and mineral supplements to help with your menopause symptoms, you should ensure youâre getting as much nutrition from your diet as possible. This is known as a food first approach and itâs a key component of a healthy lifestyle.

Letâs go over the variety of vitamins and minerals that play important roles in your health and symptoms during menopause.

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Using Complementary Therapies Safely

Many people use complementary therapies without first checking with a health practitioner. They may do this because they think the therapies are ‘natural’ and so theres no harm in taking them. However, complementary medicines can have side-effects or interact with other medications. Or people may take the wrong type of therapy, and miss out on the right type of medical care.;

If you want to use complementary therapies, be informed about the type of treatment you choose. Make sure you are advised by a healthcare practitioner trained in natural therapies. They can prescribe appropriately and know when to refer you for medical treatment.;

Some complementary therapies are regulated under the Australian Health Practitioners Regulation Agency . These include:

  • traditional Chinese medicine
  • osteopathy
  • chiropractic.

Complementary therapies that are not regulated by AHPRA are unregistered professions in Australia. They are self-regulated by their own professional associations. Standards of education and levels of expertise can vary a lot.

Always tell your doctor if you are taking any complementary medicines.;

The Types Of Vitamins: Water

Balance Blend Menopause Support Supplement and Hot Flash ...

1. Water-soluble vitamins

These types of vitamins are found in watery portions of our food. Water-soluble vitamins easily get dissolved in our body, where they mix and circulate with our blood.

The kidneys regulate water-soluble vitamins all the time, so its hard for the body to store them. Experts say vitamin B12 is an exception to this rule because it can be stored in our liver for many years. Folic acid and vitamin C may also be stored in our bodies for days. There are 9 water-soluble vitamins:

  • Vitamin B1/Thiamine
  • Vitamin C/Ascorbic Acid

2. Fat-soluble vitamins

This type of vitamin is broken down into fats and stored in our fat tissues. Unlike water-soluble vitamins, its hard to flush out fat-soluble vitamins. Since they stay longer in our bodies, they have long-term effects.

Fat-soluble vitamins dont go together with our blood. Instead, they travel through our lymphatic system and gut lining. There are 4 fat-soluble vitamins:

  • Vitamin A/Retinol
  • Vitamin E/Tocopherol
  • Vitamin K/Phylloquinone

A friendly reminder, because fat-soluble vitamins remain in our body, toxicity is possible. But this is more common when we take supplements, because its rare to get too much fat-soluble vitamins from food alone.

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Which Type Of Hair Loss Is This

If you’re hair is thinning or falling out during peri-menopause or after menopause the first thing to figure out is – what’s causing it.

80% of the time peri-menopausal and postmenopausal thinning hair is caused by “EFFLUVIUM.”; This is by far the most common type of hair loss in women, and it’s related to hormones and menopausal changes.

We’re going to dive deeply into what you can do about this type of hair loss.

But if you’re not sure, check with your doc or healthcare practitioner to rule out other less common causes of hair loss like fungal infections or a thyroid disorder.

Sea Buckthorn Berry Oil

Falling levels of oestrogen may lead to vaginal dryness, which can become more pronounced in postmenopause . Around 58% of postmenopausal women report vaginal discomfort .Sea buckthorn is widely praised for its rich Omega 7 essential fatty acid content which helps to support the reduction of intimate dryness .To learn more about supporting your health in menopause, please visit the rest of our Menopause hub.

References:

  • nhs.uk. 2020. Menopause Symptoms. Available online:

  • UpmalisD. et al., Vasomotor symptom relief by soy isoflavone extract tablets in postmenopausal women: a multicenter, double-blind, randomized, placebo-controlled study. Menopause.2000;7:422.

  • LiuY. et al., In vivo anti-fatigue activity of sufu with fortification of isoflavones. Pharmacognosy Magazine.2014;10:367.

    AtteritanoM. et al., Genistein effects on quality of life and depression symptoms in osteopenic postmenopausal women: a 2-year randomized, double-blind, controlled study. Osteoporosis International.2013;25:1123-1129.

  • ShulmanL. et al., Menopause-associated Symptoms and Cognitive Performance: Results From the Study of Women’s Health Across the Nation. Yearbook of Obstetrics, Gynecology and Women’s Health.2010;1357-359.

  • FreemanR. Menopausal hot flashes: Mechanisms, endocrinology, treatment. The Journal of Steroid Biochemistry and Molecular Biology.2014;142:115-120.

  • Also Check: How Long Between Periods During Menopause

    Get The Most Out Of Your Supplements

    Herbs and other natural supplements work best when you take them regularly over time. Most herbs work by nourishing and rebuilding, which means they need some time to work their magic.

    Also keep in mind that supplements are most effective when accompanied by other positive lifestyle choices. So, please, take care of your health in other ways as well, especially a healthy diet, getting to bed at a decent hour, and managing that stress level in whatever ways work best for you in menopause and beyond.

    Take These Vitamins To Fight Menopausal Mood Swings

    The 3 most Important Supplements For Menopause

    Mood swings are common during menopause, so you may find yourself feeling great one minute and then angry, sad, or irritated the next. If you are in perimenopause and you are experiencing mood swings, rest assured that you certainly arent alone. Talking to your doctor about what you are going through is the first step in determining if your mood swings are indeed related to perimenopause and the hormonal fluctuations that come with it, or if there is another cause for your imbalanced emotional state. But if it is all just a matter of your body going through the usual changes that come with age, there are things that you can do to regain control.

    Even though mood swings can definitely be challenging, you could talk to your doctor about treatment options, such as hormone replacement therapy , prescriptions, and even therapy sessions with a psychologist. Beyond that, you could focus on eating right, exercising, and finding ways to reduce the stress in your everyday life. And you could also take certain vitamins for menopause mood swings, some of which are listed below. So keep reading to learn a bit more about the nutrients that your body needs to remain as balanced as possible as you go through the changes of menopause.

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    How To Increase Or Maintain Your Vitamin D Levels

    Vitamin D can be obtained through your diet, exposure to sunlight, or through a supplement.

    Dietary vitamin D: Vitamin D is one vitamin that can be difficult to obtain in a healthy diet. Nutrition guidelines recommend a daily intake of 200 to 800 international units depending on your age. We hear about milk as a good source, yet at 100 IU per eight-ounce glass, this could translate to 20 glasses of milk daily for adequate prevention, an amount of milk unlikely to be healthy for many reasons. Fatty fish may also grant you some vitamin D. In other words, it’s hard for the average person to get enough vitamin D in a healthy diet, unlike nearly all other vitamins.

    Sunlight as a source of vitamin D: Sunlight is an excellent source of vitamin D but is dependent on your latitude, as well as your use of sunscreen. On the other hand, spending 15 minutes outside in shirtsleeves on a pleasant day could result in your body producing 5000 IU of vitamin D or more. As noted earlier, we may be trading a lower risk of skin cancer for a higher risk of more deadly cancers such as lung cancer and colon cancer by our conscientious use of sunscreen.

    Staying Healthy After Menopause

    These tips will help you live a healthy life after menopause. Talk to your healthcare provider for more information:

    • If you are thinking about hormone replacement therapy, discuss the risks and benefits with your healthcare provider first.;

    • Don’t smoke. Smoking is a major risk factor for heart disease.

    • Exercise regularly. Even moderate exercise, such as walking a half-hour, 3 times a week is beneficial.

    • Maintain a healthy weight through a balanced, low-sugar diet.

    • Control high blood pressure with medicine or lifestyle changes. This will help cut your risk for heart disease.

    • Reduce stress in your life through relaxation methods or regular exercise.

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    Menopause Supplements To Manage Hot Flashes And Night Sweats

    Night sweats, hot flashes, mood swings, oh my! Menopause symptoms are unpleasant. And while your hormone levels may be dropping, that doesn’t mean your well-being has to plummet with them.

    Whether you’re interested in trying supplements instead of or in addition to hormone replacement therapy, there are a variety of natural options when it comes to managing your menopause symptoms and increasing your quality of life. These 13 menopause supplements can help you manage your night sweats, hot flashes, and other symptoms of menopause.

    Dhea: Hormone Of Youth

    REMA

    Natural levels of DHEA hormone drop in our bodies after age 30. Some small studies have found that DHEA supplements ease menopause symptoms such as low libido and hot flashes. The evidence is mixed. Other studies have found no benefit. There is some concern that long-term use or high doses of DHEA may raise the risk of breast cancer.

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    Do Menopause Supplements Work

    As already mentioned, menopause supplements may work for some women, but because the studies on these products and their ingredients are inconclusive, we cannot know for sure.

    What we do know is that women taking these supplements claim they offer relief and these claims often come from clinical trials.

    Menopause supplements containing black cohosh are most likely to work, but so are those containing other botanicals that affect the hormones, and neurotransmitters.

    Some of the botanicals used in menopause supplements address anxiety and depression symptoms, which might directly impact the severity of menopause symptoms.

    This is because the severity of hot flashes and night sweats can become worse as a result of depression and anxiety as found in one study published in the journal Menopause.

    A Variety Of Formulations For Specific Needs

    Menopause vitamins come in a variety of formulations, including regular and maximum strength, so you can choose the multivitamin that is designed for your symptoms. There is even a vegetarian formula for women who are on special diets. These types of specialty women’s supplements come in capsules, tablets and softgels, so you can find the product that is easiest for you to swallow. Menopause vitamins are made from natural ingredients and do not contain artificial colors, flavors or preservatives that may react negatively with a person’s allergies. These women’s multivitamins can typically be taken with other medicines and vitamins, so you don’t have to choose one or the other.

    *The total item count is approximate. The count will be inaccurate when sponsored products are displayed, when multiple sizes or colors of a product are grouped on a single product card, and when the in-stock filter is applied.

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    Important Nutrients Needed Through Menopause

    Menopause is a sure sign a womans body is changing and that means her diet and nutrition needs are also changing. A balanced diet and meeting daily nutritional needs might not prevent the symptoms of menopause, but it can make the transition easier. Previous Take 5 blogs have discussed foods to eat and foods to avoid during menopause to alleviate menopause symptoms and support the body during this transition.

    Menopause basics

    Menopause is a natural transition that occurs when a woman’s egg supply is depleted and she stops ovulating. Although the age a woman will experience menopause varies, it typically occurs during her late 40s or early 50s. However, symptoms of menopause can begin before menstruation stops, and many women begin to have symptoms in their late 30s that can last into their 60s and beyond.

    During this transition, diet plays an important role in minimizing the symptoms brought on by menopause. In addition, specific nutrients can help offset some of the increased health risks associated with menopause.

    Changes in nutritional needs

    If you are a woman approaching menopause or in menopause, then providing your body with the proper nutrients needed to function optimally is a foundation for good health. But because of hormonal changes during and leading up to menopause, your nutritional needs might also be changing.

    Nutrients to support bone health the four biggies calcium, magnesium, vitamin D, and vitamin K

    Caring for your heart during menopause;

    References

    Low Hormone Levels And Thinning Hair In Menopause

    Best Supplements for Menopause Symptoms | Natural Menopause Treatment

    Remember I said supplements can help your hair grow faster – BUT ONLY if it’s growing in the first place?; And that your underlying hormonal support for healthy hair was the most important factor in hair growth?;

    Bottom line:
  • If your hormone levels drop too low, your hair can become thinner and thinner.
  • If your estrogen:progesterone ratio gets off balance it can slow down hair growth as well.;
  • What it means:
    • Keeping your hormone levels high enough and balanced with each other is KEY for turning on hair growth. Once you have that in place the supplements, sleep, and essential oils will help it grow faster. ;Without that hormonal hair growth switch turned ON – none of those will make a significant difference.;
    A doctor explains:

    Hormonal fluctuations are responsible for hair loss during perimenopause and menopause. Estrogen and progesterone keep the hair in the growing phase, making it grow faster and stay on the head longer. When estrogen and progesterone levels decline, hair growth slows and hair loss becomes more pronounced. ;Dr Anna Garrett

    So… How do you keep your hormone levels high enough AND in balance with each other ;

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    Black Cohosh As A Controversial Menopause Supplement

    Some studies show black cohosh helps alleviate many menopausal symptoms such as hot flashes, night sweats, and vaginal dryness . However, there is no conclusive scientific evidence to support this. Black cohosh seems to alleviate menopausal symptoms associated with reduced estrogen levels in particular.

    Black Cohosh is not recommended for people who are pregnant, on hormone therapy, or taking blood pressure medication. You also should not take black cohosh in conjunction with many of the other menopause supplements listed here, including chasteberry, evening primrose oil, and St. John’s wort.

    Red Clover For Night Sweats And Hot Flashes

    When it comes to night sweats and hot flashes in menopausal women, red clover is a popular dietary supplement. Red clover is actually a legume. It contains isoflavones, which is a type of phytoestrogen. Phytoestrogens are a plant-based form of estrogen.

    Since estrogen declines with menopause, red clovers phytoestrogen content is believed to be the reason it provides symptom relief. The effectiveness of red clover on reducing the symptoms of menopause is mixed.

    One study showed that red clover supplementation was correlated with a decrease in menopausal symptoms;. While others couldn’t find significant difference between red clover and a placebo when it came to reducing hot flashes .

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    What Other Important Vitamins Should You Take

    In addition to the vitamins listed above, there are several other important vitamins that you can talk to your doctor about if you suffer with menopausal mood swings and other uncomfortable symptoms. Your doctor will be able to help you decide which supplements would be best for you and which ones are considered safe to take, especially if you have a medical condition or you are taking prescription medications.

    Some of the other vitamins that may help you feel more emotionally balanced and physically strong and energized during menopause include:

    • Vitamin A: This nutrient could help support the health of your bones as you age, and this is especially important for women who are approaching menopause, as well as for those who have already reached menopause.
    • Vitamin C: You probably already know that vitamin C could help you maintain a strong immune system, but it could also help your body produce red blood cells, and it could even support your bodys ability to heal more quickly.
    • Vitamin D: Many people are deficient in this vitamin, so taking a supplement could be beneficial. It helps support strong bones in women who are getting older and are more susceptible to conditions like osteoporosis.

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