Menopause is a natural phenomenon in females, which marks the end of their menstrual periods. It does not occur suddenly. Females generally go through the phase of perimenopause or menopausal transition before menopause. The menopausal transition occurs typically at the age of around 45-55 years and lasts from 7-14 years.
In 5% of females, menopause comes early between the age of 40-45 years. 1% of females experience ‘premature ovarian failure’ or premature menopause even before 40 years of age. These hormonal transitions are inevitable. However, you could take the help of medications in this phase. You could also try a few vitamins for menopause as an effective home remedy.
Essential Vitamins for Menopause
1. Vitamin A
Vitamin A comprises of a group of compounds called retinoids(1). These retinoids are stored in the liver as retinol or preformed Vitamin A. Though Vitamin A is essential for bone health, too much of preformed Vitamin A is toxic. A study conducted in the year 2002 found a link between excess retinol and hip fractures in postmenopausal females. Food rich in preformed Vitamin A is fortified food, animal products, and Vitamin A supplements.
You could get your daily dose of Vitamin A for menopause from food rich in beta-carotene like yellow and orange fruits and vegetables. Firstly, your body converts the beta-carotene from these foods into Vitamin A when needed. Secondly, Vitamin A from beta-carotene does not increase the chance of bone fractures.
If you want to take Vitamin A supplements, you should choose one that sources at least 20 percent of its vitamin from beta-carotene. The daily recommended dosage of Vitamin A is 5000 IU.
[Also Read: Herbal Remedies for Menopause]
2. Vitamin B12
Vitamin B12 is one of the best vitamins for menopause(2). Vitamin B12 takes care of your bone health, neurological function, DNA production, and creates red blood cells. With age, your capacity to absorb Vitamin B12 decreases, which can cause Vitamin B12 deficiency. The deficiency could cause insomnia, weakness, depression, constipation, anemia, etc.
You could get your daily dose of this menopause vitamins from fortified foods or a Vitamin B12 supplement. According to the recommended dietary allowance (RDA), you could take 2.4mcg of Vitamin B12 every day.
3. Vitamin B6
During the menopause phase, serotonin level drops. The serotonin is a chemical that helps in transmitting brain signals. The drop in serotonin level could cause depression and mood swings in menopause. You could take Vitamin B6 (pyridoxine) supplements as it helps to create serotonin. The Recommended Daily Allowance of this menopause vitamin is 100mg daily.
4. Vitamin D
Vitamin D deficiency increases the threat of bone pain, bone fractures, and softening of bones. Vitamin D is an essential vitamin for menopause as women, especially those who do not get much direct sunlight can have Vitamin D deficiency during this phase.
You could take Vitamin D from foods like beef liver, fatty fish, fortified fish, or from a Vitamin D supplement. The Recommended Daily Allowance (RDA) for Vitamin D is 15mcg for females between ages 19-50 years and 20mcg for females above 50.
[ Read: Natural Remedies to Treat Menopause ]
5. Vitamin E
Vitamin E is a crucial menopause vitamin because it decreases oxidative stress, eases stress, and might help in tackling depression. It is one of the most useful vitamins for menopause hot flashes. You could take your daily dose of Vitamin E from food like almonds, broccoli, hazelnuts, squash, wheat germ or from a Vitamin E supplement. You can safely consume at least 15 mg every day.
What Vitamins Are Good For Menopause?
Menopause may be a tough phase for some females. This transitional phase could cause a lot of symptoms like insomnia, mood swings, hot flashes, night sweats, depression, etc. There are various medications and home remedies for menopause symptoms. The best vitamins for menopause are Vitamin A, B12, E, D, and B6.
You could safely use these best Vitamins for menopause. But, you should always consult a doctor before trying any home remedies. Along with these vitamins, some simple lifestyle changes could help you deal with this phase in a better way.
Eat an age-appropriate diet, do moderate exercise, sleep well, and avoid stress. Making these small changes could help you sail smoothly through the menopause transition. Thankfully, there are a few natural vitamins for menopause. So try them, to help relieve those hot flashes.
1. What Are the Types of Menopause?
The types of menopause are premature menopause, induced menopause, and Primary Ovarian Insufficiency. Early menopause is when a female enters the menopause phase before 40 years of age. Induced menopause is when menstrual periods stop due to the removal of ovaries, chemotherapy, or due to medications that stop menstrual periods. Primary Ovarian Insufficiency is when young female experiences are skipping many periods in a row or no periods.
2. What Can Cause Menopause?
The various causes of menopause are:
- Natural reduction of hormone
- Primary Ovarian Insufficiency
3. What Can You Expect During Menopause?
You could face low to high symptoms of this phase like
- Mood swings
- Hot flashes
- Vaginal dryness
- Night sweats