Menopause Vitamins

 Menopause - Vitamins and minerals shouldn't be overlooked when coping with the symptoms of menopause

Menopause is a natural process that all women who are in their late 40s or early 50s go through. Menopause related symptoms in some women, however, start to appear during their 30s. There are many ways to treat or at least reduce its symptoms and it can be through prescribed medications, natural treatments or diet and exercise. But did you know that simply by taking particular vitamins and minerals, you can lessen the intensity and frequency of your menopausal symptoms?

Vitamin A is essential in having healthy skin, eyes and mucous membranes. A deficiency in this vitamin can lead to susceptibility to light and even to night blindness. In menopausal women, not getting enough Vitamin A can cause heavy menstrual bleeding and there can be a risk of developing cervical cancer. Good food sources of Vitamin A are spinach, apricots, carrots, cantaloupe melons and sweet potatoes.

The B Complex Family is often considered as energy vitamins. Vitamin B can actually be depleted when someone is experiencing emotional stress. In turn, the loss of Vitamin B can result in menopause related stress, irritability and fatigue. Therefore, it is important to take sufficient amounts of Vitamin B per day to improve the energy levels as well as one’s moods.

Aside from this, Vitamin B can help protect against heart diseases, maintain a healthy liver and improve the brain’s functions. Vitamins that belong to the B Complex Family such as Folic Acid, B6 and B12 are found in food like green leafy vegetables, meat and poultry, fish, bananas, eggs and milk. Because it is seen as the “healing vitamin,”

it is important for menopausal women to increase their intake of Vitamin C. Aside from improving the body’s immune system, it also helps reduce menopausal symptoms particularly hot flashes. Vitamin C rich food include citrus fruits, broccoli, brussels sprouts and peppers.

Due to its chemical activities similar to that of estrogens, Vitamin E is dubbed the “menopausal vitamin.” Many believe that perhaps it is the most important vitamin menopausal women should be taking. It is said to be effectively reduce menopause related symptoms particularly hot flashes, vaginal dryness and skin problems as well as psychological symptoms. It is also considered as powerful anti-oxidants that can help keep the cells disease-free. Good Vitamin E sources include wheat germ oil, eggs, green leafy vegetables and dried beans.

Other Vitamins and Minerals For Menopause
Both Calcium and Magnesium are important minerals that menopausal women should get sufficient amounts of. Calcium is essential in keeping the bones strong while Magnesium helps the bones to better absorb the Calcium. Calcium rich food include dairy products and turnips while those rich in Magnesium are brown rice, corn and rye.

Selenium is another mineral that is beneficial to women experiencing menopause as it helps promote hormonal balance. Good sources of Selenium are cashew nuts, tuna and other oily fish.
Potassium meanwhile promotes a healthy nervous system. However, a significant amount of it is lost during hot flashes which is why it is important to replenish it. Food rich in Potassium include bananas, papayas, squash and broccoli. 

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