Menopause Supplements: which vitamins should you opt for?

Women in their 40s or 50s will reach a time when they would stop having their menstrual cycles. That is what you call menopause. If you are experiencing the same phase right now, this article is just for you. It happens when your body is producing less estrogen. Menopause is generally diagnosed 12 months after the last menstrual cycle. In the US, women in their early 50s go from menopause. However, 5% of women between the ages of 40 and 45 also go from menopause (1). While the concept of menopause feels like freedom, menopause comes with some symptoms and complications. But the good thing is, you can control these complications and symptoms with menopause supplements.  

But before you proceed, let’s take a look at the topics of discussion. 

  • Menopause Symptoms and Complication
  • Menopause Supplements: vitamins to keep in handy 
  • When Should You Go To A Doctor

Various menopause supplements are present in the market. But the ones that you will have depends on the symptoms that you have. So, let’s first know about the signs. 

Menopause Symptoms and Complications

Vasomotor Symptoms

Almost 75% of the women going through menopause experience vasomotor symptoms. It includes migraines, palpitations, night sweats, and hot flashes. Women even experience tension headaches frequently. Hot flashes can last for 3-4 minutes and occur at unpredictable intervals. Whereas migraines can change in severity and intensity. 

Urogenital Symptoms

Almost 60% of women encounter these symptoms. It includes sexual dysfunction, urethral atrophy, and vaginal atrophy. Vaginal atrophy mostly results in painful intercourse and dryness in vagina. 

Psychogenic Symptoms

The primary symptoms include loss of confidence and concentration and sleep disturbance. Some of the other symptoms are anxiety, tension, irritability, anger, and depression.  

Other Symptoms 

Common symptoms include, 

Menopause Supplements: vitamins to keep in handy 

Vitamin B

Vitamin B is one of the most popular vitamins for menopause. It is responsible for the regulation and synthesis of serotonin and dopamine neurotransmitters (2). These transmitters are further responsible for the regulation of anxiety, clinical depression, and mood. So, if you are looking for anxiety vitamins for menopause, this is your perfect fit. 

They even work as a safer option compared to antidepressants for depression after menopause. However, you need to ensure that you follow the RDI (Recommended Daily Intake) of 2.4 micrograms. You can even include food rich in vitamin B in your daily diet. This includes egg yolks, liver, red meat, and oily fish. 

Vitamin E

If you are experiencing hot flashes, weight gain, heart disease, and depression, this fat-soluble vitamin will rescue you. E vitamins for menopause help reduce hot flashes symptoms due to their antioxidant effect on the body (3). They decrease the content of free radicals in the body that can result in heart disease. The RDI for Vitamin E is 15-19 mg daily. 

Some of the natural sources of Vitamin E include green leafy vegetables like broccoli and spinach. Apart from that, you can also opt for sunflower seeds, different kinds of nuts and vegetable oils to make your diet rich in Vitamin E. 

Vitamin B Group 

Vitamin B6 and Vitamin B12 are the two best vitamins for menopause when women experience a wide range of symptoms. Adequate intake of Vitamins B12 and B6 regulates the homocysteine level in the body. Therefore, preventing the development of any heart disease after menopause. Furthermore, the Vitamin B group also looks after fracture risk and bone mineral density, common complications of menopause (4). However, you can even have vitamin B5 and vitamin B9, famous as anxiety vitamins for menopause

Your dietary intake of Vitamin B groups can range from fruits and vegetables. But you can also have whole grains like millet, barley, and brown rice to increase vitamin B content in the body. 

Vitamin C

One of the significant complications of menopause is a weak immune system. Therefore, maintaining an adequate intake of Vitamin C not only improves overall immunity and bone health. That is why menopausal women should intake Vitamin C to prevent their body from exposure to bone fragility (5). This vitamin contains collagen, which works as the foundation of bone formation. 

Furthermore, women who are facing cognitive problems can also opt for vitamin C. It plays a crucial role in the maturation and differentiation of neurons and myelin sheath formation, essential for effective cognitive performance.  

You can increase your intake of potatoes, tomato juice, and citrus fruits to improve your vitamin C intake. Other good sources include cantaloupe, brussels sprouts, strawberries, broccoli, kiwifruit, and green and red peppers. 

When Should You Go To A Doctor

Vitamin supplements would help you to control as well as prevent the symptoms from reoccurring. However, even if the symptoms of menopause do not come under control after taking supplements, you should go and see a general physician right away. If you are experiencing the signs before you are 40, it is better to take the doctor’s opinion before taking any supplements.