The best vitamins for women during menopause

The best vitamins for women during menopause

1. Understanding menopause and its symptoms

Menopause is a natural biological process that marks the end of the reproductive age of a woman. Officially, menopause is diagnosed after 12 months in a row of lack of menstruation. On average, it occurs at the age of 45 to 55 years, but can occur earlier or later. The transition period preceding menopause is called perimenopause.

1.1. Hormonal changes:

The key factor causing symptoms of menopause is a decrease in estrogen and progesterone levels, the main female sex hormones. Estrogen affects many processes in the body, including:

• Reproductive function
• Bone health
• Cardiovascular system
• Cognitive functions
• Thermoregulation
• Skin and hair condition

A decrease in estrogen levels leads to the following changes:

• Irregular menstruation: The menstrual cycle becomes unpredictable, menstruation can be more abundant or meager, more frequent or rare.
• Tucks: A sudden sensation of heat spreading throughout the body, often accompanied by redness of the skin and sweating.
• Night sweating: The tides arising during sleep, leading to abundant sweating and impaired sleep.
• Insomnia: Difficulties with falling asleep and maintenance of sleep.
• Mood swings: Irritability, anxiety, depression.
• Dry vagina: Reducing the production of natural lubrication, leading to discomfort during intercourse.
• Far urination: Weakening of the muscles of the pelvic floor and a change in the mucous membrane of the bladder.
• Libido decrease: Reducing sexual attraction.
• Weight gain: Slow down metabolism and redistribution of adipose tissue.
• Thinning of hair and dry skin: Reducing the level of collagen and elastin.
• Problems with memory and concentration: Cognitive disorders.

1.2. Long -term consequences:

Menopause also increases the risk of developing certain diseases:

• Osteoporosis: Reducing the density of bones, leading to increased fragility and risk of fractures. Estrogen plays an important role in maintaining bone health, so its reduction during menopause significantly increases the risk of osteoporosis.
• Cardiovascular diseases: A decrease in estrogen levels can affect cholesterol and increase the risk of developing cardiovascular diseases.
• Alzheimer’s disease: Studies show the relationship between a decrease in estrogen level and an increased risk of developing Alzheimer’s disease.

2. The role of vitamins and minerals during menopause

Reception of vitamins and minerals can help alleviate the symptoms of menopause and reduce the risk of developing long -term complications. It is important to understand that vitamins are not a replacement for hormonal therapy, but can be a useful addition to a comprehensive approach to menopause.

2.1. Vitamin D:

Vitamin D plays a key role in the assimilation of calcium and maintaining bone health. Vitamin D deficiency is common among women during menopause, especially in regions with limited sunlight.

• Advantages:
  • Strengthening bones and reducing the risk of osteoporosis.
  • Improving mood and reducing the risk of depression.
  • Support for the immune system.
• Recommended dosage: 600-800 IU per day, but a higher dosage on the recommendation of a doctor may be required, especially if the deficiency is detected.
• Sources: Sunlight, fatty fish (salmon, tuna, mackerel), egg yolks, enriched products (milk, yogurt, flakes).
• Precautions: Taking high doses of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood). Before taking high doses, consult a doctor.

2.2. Calcium:

Calcium is the main mineral necessary for the health of bones. During the period of menopause, the need for calcium increases due to a decrease in estrogen levels, which contributes to the absorption of calcium.

• Advantages:
  • Strengthening bones and reducing the risk of osteoporosis.
  • Support for the health of tooths.
  • Participation in muscle function and nervous transmission.
• Recommended dosage: 1200 mg per day for women over 50 years old.
• Sources: Dairy products (milk, yogurt, cheese), leaf green vegetables (cabbage, spinach), tofu, enriched products (juices, flakes).
• Precautions: Taking high doses of calcium can lead to constipation, kidney stones and impaired iron absorption. It is recommended to divide the daily dose into several doses and taken with food.

2.3. Vitamin B12:

Vitamin B12 is important for the normal operation of the nervous system, the formation of red blood cells and DNA synthesis. With age, the ability to absorb vitamin B12 decreases, so women during menopause are recommended to pay special attention to its consumption.

• Advantages:
  • Support for the nervous system and cognitive functions.
  • Prevention of anemia.
  • Improving mood and reducing the risk of depression.
• Recommended dosage: 2.4 mcg per day.
• Sources: Meat, fish, poultry, eggs, dairy products, enriched products (cereals, vegetable milk).
• Precautions: Vitamin B12 is usually safe in recommended doses. People with pernicious anemia may take vitamin B12 in the form of injections.

2.4. Vitamin E:

Vitamin E is a powerful antioxidant that protects the cells from damage by free radicals. It can also help alleviate some symptoms of menopause, such as the ebb and dry vagina.

• Advantages:
  • The relief of the tides.
  • Reducing dry vagina.
  • Cell protection from damage.
  • Support for the health of the skin and hair.
• Recommended dosage: 15 mg per day.
• Sources: Vegetable oils (sunflower, olive, soybean), nuts (almonds, hazelnuts), seeds (sunflower, pumpkin), green leafy vegetables (spinach, broccoli).
• Precautions: Taking high doses of vitamin E can increase the risk of bleeding. Before taking high doses, consult a doctor.

2.5. Vitamin C:

Vitamin C is another powerful antioxidant that plays an important role in immune function, collagen synthesis and iron assimilation.

• Advantages:
  • Support for the immune system.
  • Stimulation of collagen synthesis necessary for the health of the skin, joints and bones.
  • Improving the assimilation of iron.
  • Cell protection from damage.
• Recommended dosage: 75 mg per day.
• Sources: Citrus fruits (oranges, grapefruits, lemons), berries (strawberries, blueberries, raspberries), pepper, broccoli, tomatoes.
• Precautions: Reception of high doses of vitamin C can lead to disorder of the stomach and diarrhea.

2.6. Magnesium:

Magnesium plays an important role in more than 300 enzymatic reactions in the body, including the regulation of blood sugar, blood pressure and nervous function. It is also necessary for the health of bones.

• Advantages:
  • Improving the quality of sleep.
  • Reducing anxiety and irritability.
  • Support for bone health.
  • Regulation of blood sugar.
• Recommended dosage: 320 mg per day for women over 30 years old.
• Sources: Green leaf vegetables (spinach, manhold), nuts (almonds, cashews), seeds (pumpkin, sunflower), whole grain products, legumes.
• Precautions: Taking high doses of magnesium can lead to diarrhea. People with kidney diseases should consult a doctor before taking magnesium.

2.7. Omega-3 fatty acids:

Omega-3 fatty acids are indispensable fatty acids that have an anti-inflammatory effect and are important for the health of the heart, brain and joints.

• Advantages:
  • Reducing the risk of cardiovascular diseases.
  • Improving cognitive functions.
  • Relief of the symptoms of depression.
  • Reducing inflammation in the joints.
• Recommended dosage: 1-2 grams per day (EPK and DGK).
• Sources: Fat fish (salmon, tuna, mackerel, herring), linseed seed, chia seeds, walnuts, fish oil.
• Precautions: Taking high doses of omega-3 fatty acids can increase the risk of bleeding. People taking anticoagulants should consult a doctor before taking omega-3 fatty acids.

2.8. Vitamin K2:

Vitamin K2 plays an important role in bone health and cardiovascular system. It helps to direct calcium from the blood to the bone, preventing its deposition in the arteries.

• Advantages:
  • Strengthening bones and reducing the risk of osteoporosis.
  • Prevention of calcification of arteries.
• Recommended dosage: 90-120 mcg per day.
• Sources: NATTO (fermented soybeans), hard cheeses, egg yolks, chicken liver.
• Precautions: Vitamin K2 is usually safe in recommended doses. People taking anticoagulants should consult a doctor before taking vitamin K2.

2.9. Brown:

Bor is a trace element that plays a role in the health of bones and metabolism of calcium, magnesium and vitamin D.

• Advantages:
  • Strengthening bones.
  • Improving cognitive functions.
  • Relief of arthritis symptoms.
• Recommended dosage: 3 mg per day.
• Sources: Fruits (apples, pears, grapes), vegetables (broccoli, carrots), nuts (almonds, hazelnuts), legumes.
• Precautions: Reception of high doses of boron can lead to nausea, vomiting and diarrhea.

2.10. Selenium:

Selenium is a trace element that is an antioxidant and is necessary for the normal functioning of the thyroid gland.

• Advantages:
  • Cell protection from damage.
  • Support for thyroid function.
  • Strengthening the immune system.
• Recommended dosage: 55 mcg per day.
• Sources: Brazilian nuts, tuna, fish, bird, eggs, sunflower seeds.
• Precautions: Reception of high doses of selenium can lead to nausea, vomiting, hair loss and damage to the nervous system.

3. Other beneficial substances and herbs

In addition to vitamins and minerals, there are other beneficial substances and herbs that can help alleviate the symptoms of menopause.

3.1. Phytoestrogens:

Phytoestrogens are plant compounds that imitate the effect of estrogen in the body. They can help alleviate the tides, dry vagina and other symptoms of menopause.

• Sources: Soy products (tofu, soy milk, edamama), flax, chia seeds, clover Lugovoi, alfalfa.
• Precautions: Phytoestrogens can interact with some drugs. Before taking phytoestrogens, consult a doctor.

3.2. Black Mail:

Black family is a grass that is traditionally used to alleviate the symptoms of menopause, such as tides, night sweating and mood swings.

• Precautions: Black family can interact with some drugs. Before taking black sail, consult a doctor. People with liver diseases should avoid taking black salaries.

3.3. Dong Kuai:

Dong Kuai is a grass that is traditionally used in Chinese medicine to treat female diseases, including symptoms of menopause.

• Precautions: Dong Kuai can increase the risk of bleeding. People taking anticoagulants should avoid taking Dong Kuai.

3.4. Hyaluronic acid:

Hyaluronic acid is a substance that is naturally present in the skin and joints. It helps to retain moisture and maintain skin elasticity. Reception of hyaluronic acid can help reduce skin dryness and improve the condition of the joints.

• Sources: There are additives with hyaluronic acid.
• Precautions: Hyaluronic acid is usually safe, but before the reception, consult a doctor.

3.5. Collagen:

Collagen is the main structural protein in the body, which is necessary for the health of the skin, bones, joints and hair. With age, the production of collagen decreases, which can lead to dry skin, wrinkles and pain in the joints. Reception of collagen additives can help improve the condition of the skin, joints and bones.

• Sources: There are collagen additives obtained from different sources (sea, beef, chicken).
• Precautions: Collagen is usually safe, but before the reception, consult a doctor.

4. How to choose the right vitamins and additives

The choice of correct vitamins and additives during menopause is an individual process. It is important to take into account your needs, health status and possible interactions with medicines.

4.1. Consult a doctor:

Before you start taking any vitamins or additives, consult a doctor. The doctor can evaluate your health status, determine your needs for vitamins and minerals and help you choose the most suitable products.

4.2. Pay attention to the quality:

Choose vitamins and additives from trusted manufacturers that test their products for quality and cleanliness. Pay attention to the availability of quality certificates (for example, GMP).

4.3. Read the labels:

Read the labels carefully to find out the composition of the product, dosage and possible side effects.

4.4. Start with low doses:

Start taking vitamins and additives with low doses and gradually increase them, if necessary. This will help you evaluate the tolerance of the product and avoid side effects.

4.5. Be consistent:

To achieve the best results, take vitamins and additives regularly for a long time.

5. Nutrition and lifestyle during menopause

Reception of vitamins and minerals is only part of an integrated approach to menopause. An important role is also played by nutrition and lifestyle.

5.1. Healthy nutrition:

• Increase the consumption of calcium and vitamin D: Include dairy products, leaf green vegetables and fatty fish in your diet.
• Eat more fruits and vegetables: Fruits and vegetables are rich in vitamins, minerals and antioxidants.
• Limit the consumption of processed products, sugar and saturated fats: These products can aggravate the symptoms of menopause.
• Drink enough water: Water helps to maintain hydration and facilitate dry skin.

5.2. Regular physical exercises:

Exercise helps improve mood, strengthen bones and muscles, control weight and reduce the risk of cardiovascular diseases.

• Do aerobic exercises (walking, running, swimming) for at least 30 minutes a day of the day of the week.
• Perform strength exercises (lifting weights, exercises with your own weight) at least twice a week.
• Perform flexibility exercises (yoga, stretching) regularly.

5.3. Stress management:

Stress can aggravate the symptoms of menopause. Find the ways of managing stress, such as meditation, yoga, breathing exercises or hobbies.

5.4. Healthy sleep:

The lack of sleep can aggravate the symptoms of menopause. Try to sleep at least 7-8 hours at night.

5.5. Refusal of smoking and restriction of alcohol consumption:

Smoking and drinking of alcohol can aggravate the symptoms of menopause and increase the risk of diseases.

6. Conclusion

Menopause is a natural stage in the life of a woman, which is accompanied by hormonal changes and various symptoms. Reception of vitamins and minerals, healthy nutrition and lifestyle can help alleviate these symptoms and reduce the risk of developing long -term complications. It is important to consult a doctor to develop an individual menopause management plan.