Vitamins & supplements
Vitamins and supplements can be used as part of the management of menopausal symptoms such as hot flushes and weight gain, as well as helping to keep you generally healthy. Below are some of the vitamins and supplements you may want to consider.
Fatty acids
Fatty Acids are essential. This is because the body cannot manufacture its own, so they need to be available from your diet. They are a vital part of the membrane that surrounds all human cells, and are important for the healthy growth and maintenance of all cells.
Omega 6 and 3 need to be in the right proportion. In modern fast food diets the ratio is totally out of kilter. Most of us need to considerably increase our intake of omega 3.
Omega 3 is good for the brain, helping the memory; it also helps protect the heart, and the whole cardio-vascular system. It has anti-inflammatory properties and may be helpful in preventing bone loss and osteoporosis.
It helps protect against cancer, helps manage diabetes, and also boosts serotonin levels to help with depression. It is good for any auto-immune disease. Fatty acids help prevent your skin becoming dry. They are also good to take in any weight loss regime.
Oily fish such as salmon, tuna, trout, herring, anchovy, sardines, are all good sources of omega 3. Hemp seed and linseed (also known as flaxseeds) can be taken as a supplement in pill form, as oil, or as seeds. These are best freshly ground. Walnuts, avocados, pumpkin seeds, and kiwi fruit, are also good sources.
It is essential to have fatty acids in some form on a daily basis, and this is particularly true for Menopausal women, as chronic disease can manifest at this time.
Vitamins
The Menopause is a time of stress for the whole body, and it is a good idea to support it with supplements of minerals, vitamins, and antioxidants.
Menopausal women are particularly at risk from osteoporosis. As we get older our ability to absorb calcium decreases, so you may wish to increase the amount you take. In order to fully absorb calcium, the body requires the following:
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Vitamins D, C and K
Vitamin D, which aids the absorption of calcium in the intestines. Sunlight provides the body with a good source of vitamin D.
- Vitamin C is necessary for the body to build collagen which makes the bones stronger.
- Vitamin K together with enzymes works to distribute calcium in the body.
- Magnesium regulates the flow of calcium around the body
- Manganese is required for bone density.
- Copper, zinc, and phosphorus are also required.
Vitamin B
Vitamin B supports the nervous system, vitamin B6 may help prevent heart disease, and may help with symptoms of carpel tunnel syndrome.
Boron
Boron helps the body absorb calcium, reducing the loss of calcium and magnesium in the urine and is useful for helping with symptoms of arthritis, and carpal tunnel syndrome.
Chromium
Chromium can help reduce sugar cravings. It helps the body regulate insulin and blood sugar levels, and general metabolism.
Antioxidants
Selenium, vitamins A, C and E are all antioxidants. They help strengthen the immune system and aid the body's disposal of “Free radicals” which are the waste products of the body's metabolism. There is a possibility that antioxidants help in the prevention of cancer, heart disease and the aging process generally. Which is why we are being encouraged to eat at least 5 portions of fruit and vegetables per day.
Information written by the talkhealth medical panel
Last Reviewed: 5 November 2010
Next Review Date: 5 November 2012
