Vitamins and Supplements for Menopausal Support
Most women know that someday menopause symptoms will come into their life. Menopause can be so strong it could knock the most fit woman off her feet. Symptoms could include hot flashes, sweating at night and little to no sex drive and more. Some of these symptoms can affect your everyday life and put a strain on you.
Not having the ability to sleep every night, while expected to live your life as you have every day, can damage your health little by little, mentally and physically. Finding menopause relief that works for you can be difficult to do, but I am here to say that is possible. There are multiple ways you can prepare, that will allow this transition in your life to be a smoother one, both for your health and well-being. It’s simply a matter of finding what works better for you.
We are all unique and our transition into Menopause will be too.
Just remember there are options for you to help deal with menopause symptoms and vitamins exist to relieve menopause symptoms. Most doctors refuse to prescribe hormone replacement therapy to patients who may need it, because of the dangerous effects that could take place. Many studies strive to show an increase in breast cancer risks with the use of Hormone Replacement Therapy. Which is why most doctors refuse to prescribe it. Instead most doctors use alternative therapies such as natural menopause remedies. How well these therapies will work for one, varies for the woman taking the therapy.
Before taking any supplements or trying something new it’s important you talk to your doctor first, to discuss the risks and whether or not it will work for you.
A popular supplement for all-around health, flaxseed contains lignans that studies show may reduce hot flashes and night sweats. Research also indicates the benefits of flaxseed to cardiovascular health, and its role in lowering cholesterol.
Many women have found relief of their menopause symptoms with the use of black cohosh. Research shows black cohosh may alleviate night sweats and hot flashes, as well as lowering anxiety, and reducing vaginal dryness. It’s also been shown to improve sleep, likely because of its stress and anxiety lowering capabilities.
Vitamin E is particularly beneficial for menopause. The reason being it may help to ease stress, which many women experience during menopause because of imbalanced hormone levels, such as that of cortisol. Cortisol is produced by the adrenal glands and is the hormone most closely linked with stress.
The physical, emotional, and psychological symptoms of menopausal stress can feed hormone imbalance. As a result, day-to-day worries can feel much more stressful for women in menopause than usual. Low levels of Vitamin E have been found linked to depression. Depression can also be increased with stress and with Menopause.
To stay healthy, our bones go through a constant process of remodeling, where new bone tissue replaces old tissue. During menopause, these processes can become skewed, resulting in more bone being reabsorbed by the body than is rebuilt.
As a result of this, bones can become weaker and break more easily, when a woman is in menopause. To help keep the bones strong, women must ensure they have enough calcium and vitamin D.
Women up to the age of 70 should get at least 1000 international units (IU) of vitamin D each day. An excess of vitamin D or calcium can contribute to kidney stones, vitamin D toxicity, constipation, and a raised risk for cardiovascular disease, so have your levels checked periodically.
Eating salmon, tuna, liver, and egg yolks will add vitamin D to someone’s diet. Also, milk, some cereals, and some orange juices are fortified with vitamin D.
Vitamin A is also essential for our good bones, healthy teeth, and skin and possible decrease in hip fractures!
Sources of vitamin A:
- cod liver oil
- fortified breakfast cereals
- fortified skim milk
- orange and yellow vegetables and fruits
- dark green leafy vegetables
Get Your Energy Back – B Vitamins 101
B Vitamins are water soluble and essential for many functions within the body; it is vital that we have a sufficient quantity of each of them. These vitamins are essential for many internal body functions including the nervous system, immune system, healthy blood cells, and cell division.
Furthermore, B vitamins help to steadily release energy from the food we eat so we do not have to rely on sugary and unhealthy snacks between meals.
B Vitamins can be easily destroyed through alcohol, cooking and certain food processing techniques; it is for this reason that white flour products are less nutritious than wholegrain products.
The Different Types Of B Vitamins
It is a fact that B vitamins are a group that consists of eight different types of vitamins; the most commonly known varieties include folic acid, B12 and thiamine. While they all have slightly different functions, there are physical illnesses that are linked to a deficiency of such vitamins. Some of the key vitamins are discussed below.
Folic acid is supplement that turns into folate once in the body. Folates are essential for DNA repair, and cell growth; this is particularly important at life stages such as infancy and pregnancy. It is important for women of childbearing age to ensure they take sufficient folic acid supplements; benefits for the unborn child and women are abundant.
It is important for pregnant women to not only consume foods high in folic acid, but to take folic acid supplements. While the body has some in reserve, if there is a lack of supplements for a reasonable amount of time, a deficiency will occur. A deficiency can lead to depression, confusion, anemia, and ultimately, during pregnancy, fetal defects. Folic acid also appears to have benefits in reducing the likelihood and seriousness of other health conditions, including strokes and fertility.
Food sources include:
As the name implies, foliage foods are high in folate, including, green leafy vegetables, such as turnip greens, and spinach, along with various fresh fruits. Folate fortified foods include various pastas, breads and other grains.
Vitamin B12 is important for essential brain and nervous system functioning. Vitamin B12 can be obtained through animal-based products such as eggs, milk, and shellfish. Vitamin B12 is also available as a supplement at many health food shops and via your doctor.
Food sources include:
Animal foods, like beef are the only natural source of vitamin B12, along with shellfish, clams, crab, and mussels. Many products are also fortified with it including, cereals, and soy foods.
Niacin is also known as B3 and is important for many reactions within the body, including cell synthesis. Niacin has been shown to be beneficial in the cardiovascular system and associated health conditions.
Food sources include:
It is relatively easy to get enough niacin, as it is present in foods such as peanuts, lentils, fish, and meat.
Riboflavin, also known as B2, is essential to create and maintain the body’s basic building blocks. A deficiency leads to symptoms including sore throat, birth defects if a woman is deficient during pregnancy, anemia, and oily skin.
Food sources include:
Riboflavin is found in many food sources including milk, cheese, yeast, mushrooms, and almonds.
More commonly known as B5, pantothenic acid is vital for metabolizing carbohydrates, proteins, fats and alcohol. Additionally, it produces red blood cells and hormones such as steroids. B5 is widely available in many different forms, but are most often found in milk, eggs, and peanuts. It is exceptionally unusual but is characterized by fatigue, vomiting, and constipation.
Food sources include:
Cheese, yogurt, asparagus, spinach, fish, eggs, chicken and fortified cereals.
The body uses thiamin to regulate appetite and supports metabolism.
Food sources include: Dark green leafy vegetables, pork, fortified cereals, wheat germ, green peas, lentils, almonds, and enriched rice.
Symptoms Of B Vitamin Deficiency
The symptoms of any of B vitamin deficiency are very similar to a large number of other health conditions so it is important to not self-diagnose any particular vitamin deficiency.
Moreover, it is always a good idea to speak to your health professional before making any substantial changes to your diet. By eating a balanced diet on a daily basis, you will probably find you are consuming an adequate amount of B vitamins already.
Always consult with your doctor before taking any type of supplements to make sure there aren’t any potentially harmful drug interactions between your vitamins and any prescription drugs you may be taking.
In health and wellness,