Vitamins & Supplements for Menopause

Menopause marks the end of a woman's reproductive years. Menopause occurs when the female hormone estrogen declines to a level that stops menstrual cycles altogether. The reduction in estrogen causes symptoms such as hot flashes, insomnia, fatigue and the lack of a menstrual period; these symptoms may be mild to severe. Some women use hormone replacement pills, creams or patches to lessen these symptoms, however, using over-the-counter vitamin supplements may also offer symptomatic relief.


Hot Flash Relief

According to Power-surge, when the body begins to produce less estrogen and progesterone, the hypothalamus -- located in the brain -- cannot decide whether to make you hot or cold. As a result, your blood vessels widen and then narrow out causing a sudden rush of heat to go through your body. Power-surge recommends taking between 400 to 800 IU of vitamin E daily to treat hot flashes. It may take two to six weeks before you feel any difference.

Lessen Mood Swings

During menopause, women often feel like their emotions are up and down. This a direct result of a reduction in estrogen, and may cause a woman to feel happy one moment and sad the next. According to the Harvard Medical School, taking vitamin B-6 helps balance out moods. The recommended dosage is 1.3 mg for women under the age of 51 and 1.5 mg for women over the age of 51. This vitamin can be purchased on its own over-the-counter, or included in a multivitamin or a B-complex supplement.

Fight Fatigue

Some women feel tired constantly during menopause. The first key to reducing this feeling is to get plenty of sleep and to avoid having stimulants before going to bed. If you still cannot sleep after taking these measures, you can take in B-complex vitamin that contains vitamin B-6 and vitamin B-12, both of which regulate sleep and energy. According to the Harvard School of Medicine you are recommended to take between 1.3 mg and 1.5 mg of vitamin B-6 and 2.4 mcg of vitamin B-12.

Get Some Sleep

Some women develop insomnia during menopause and find it very hard to sleep the night. Sometimes this is due to hot flashes and other times it is simply due to the imbalance in female hormones. Taking vitamin B-6 helps balance out sleep. In addition to taking vitamin B-6, introduce natural sleep inducers such as setting a time to sleep and a specific time to wake up.

Prevent Osteoporosis

As a woman ages her bones begin to thin. This condition occurs when bone is lost and not replaced quickly. This loss of bone results in a condition known as osteoporosis. According to MedlinePlus, the only way to prevent this condition is to ensure you're consuming enough calcium. You may take a calcium supplement to prevent this, but you must also take vitamin D to help you absorb the calcium.


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