Selected Vitamins For Menopause

This article explains a few things about vitamins for menopause, and if you're interested, then this is worth reading, because you can never tell what you don't know.

Those of you not familiar with the latest on vitamins for menopause now have at least a basic understanding. But there's more to come.

Vitamin A

This vitamin is necessary for the health and growth of the skin, eyes and mucous membranes. Vitamin A deficiency can lead to night blindness, increased susceptibility to infections and rough skin. Low levels of vitamin A contributes to heavy menstrual bleeding (and possibly cervical cancer) and aged-related skin conditions like leukoplakia.

Food Sources of Vitamin A
Include: Carrots, spinach, turnips, apricots, liver, cantaloupe melon, sweet potato.

Vitamin B Complex
Several B vitamins are beneficial during menopause. Extra vitamin B6 is typically necessary for patients on Hormone Replacement Therapy (HRT). Folic acid may help to prevent precancerous changes in the cervix. Main thing is, all B vitamins work in harmony. They help us to handle sugar, maintain health of the liver, and stabilize brain function. Low levels of vitamin B complex can lead to emotional stress, fatigue and depression.

Food Sources of Vitamin B
Folic acid is found in green leafy vegetables, nuts, peas, beans, liver and kidney. Vitamin B3 is found in meat and poultry, fish, beans, wholewheat bread. Vitamin B6 is found in meat and poultry, fish, bananas, wholegrain cereals and dairy products. Vitamin B12 is found in fish, poultry, eggs and milk, B12-fortified foods.

Vitamin C
This is the healing vitamin. Very helpful during menopause. It helps to mend wounds and burns, and maintains collagen (it might be called the anti-wrinkle vitamin). Since the need for collagen regeneration increases with age, so does the need for vitamin C. It also helps the adrenal glands and the body's immune system - another system that needs more help as we enter mid-life and menopause.
Food Sources of Vitamin C

Include: Fortified breakfast cereals, citrus fruits, broccoli, Brussels sprouts, kale, peppers.

Vitamin D
Along with calcium and estrogen, vitamin D is essential for the ongoing strength and maintenance of bone mass, and to minimize the risk of osteoporosis as we get older. Although vitamin D deficiency is rare, all menopausal women should include adequate amounts of vitamin D in their diets to maintain strong bones.
Food Sources of Vitamin D

Include: Canned tuna or salmon, eggs or milk products.

Vitamin E
Sometimes called the "menopausal vitamin" because it may have chemical activities similar to estrogen, vitamin E has been used with some success in America as an estrogen substitute. Vitamin E may relieve hot flashes as well as psychological symptoms of menopause. It is also a powerful antioxidant that helps keep cells disease-free.

Food Sources of Vitamin E
Include: Wheatgerm oil, eggs, green leafy vegetables, cereals, dried beans.
Bioflavonoids

A type of phytochemical found in the pith and pulp of citrus fruits, which helps to combat hot flashes, excessive menstrual bleeding, menopausal vaginal problems, anxiety and emotional problems.

Other Botanicals
Evening primrose oil is largely used in reducing hot flashes, but has side effects and many women are not allow to take it. Flaxseed is used against all symptoms of menopause and in some cases it showed effect on lowering breast cancer in women. Flaxseed may be found in whole seed, ground up meal and seed oil forms. Studies are required to determine those natural substances effectiveness. One may take herbal supplements which are at our disposal in large quantities and qualities: fish oil, omega-3 fatty acids, red clover, ginseng, rice bran oil, wild yam, calcium, gotu kola, licorice root, sage, sarsaparilla, passion flower, chaste berry, ginkgo biloba and valerian root. Those supplements improve the general state of health and have no side effects on the majority of persons taking them, so they may be taken as alternative or complementary medications.

A randomized trial which involved women with a breast cancer history had results in decreasing the frequency and intensity in hot flashes and excessive sweating and lowering blood pressure. So use black cohosh continuously for 6 months. Some women feel better when taking vitamin E although studies haven’t shown a reduction in hot flashes, is recommended to take it during the menopausal period.
Soy has been found as having positive effects, but others suggest that hasn’t any effect at all. Soy isoflavones are also contained in one cup soy milk, 1/2 cup tofu, 1/2 tempeh,1/2 cup green soybeans (edamame), and three handfuls of roasted soy nuts.

Although studies haven’t shown any results in the post menopausal symptoms may women reported that they have a better state of health after practicing yoga and acupuncture.

The day will come when you can use something you read about here to have a beneficial impact. Then you'll be glad you took the time to learn more about vitamins for menopause.