This post focuses on the 8 best natural vitamins for menopause symptoms.
According to the Department of Population Dynamics, Johns Hopkins University, Baltimore, Maryland, USA., It’s estimated that 25 million women go through menopause every year, and in 1990, there were around 467 million postmenopausal women around the world.
The average age of these women is around 60. It’s estimated that by 2030, the global population of menopausal & postmenopausal women will be 1.2 billion with 47 million new people joining each year.
It’s natural for a woman to go through menopause, but it can still come with some unwelcome surprises.
Menopause can come with all sorts of unexpected side effects, like:
The good news is that there are many natural vitamins for menopause symptoms out there that can help ease the menopause symptoms.
Continue reading to learn about the 8 best natural vitamins for menopause symptoms to enable you to move forward with the knowledge you need to reclaim your quality of life without symptoms.
Iron plays a vital role in maintaining energy levels and bone strength.
Additionally, it is necessary for the formation of red blood cells, which are responsible for transporting oxygen throughout the body.
Consuming a sufficient amount of Vitamin C with iron significantly enhances the absorption of iron in the body.
Good Sources Of Iron Include:
- Red Meat
- Egg yolks
- Poultry (such as chicken and turkey)
- Fish (such as sardines, canned tuna, and mackerel
- Shellfish (such as clams, oysters, and mussels)
- Legumes (such as lentils, chickpeas, black beans, and tofu)
- Iron-Fortified Cereals
- Dried Fruits (such as raisins, apricots, and prunes)
Organic Lean Meats (such as lean cuts of beef, pork, and poultry)
Nuts and Seeds (such as almonds, cashews, and seeds like pumpkin and sunflower seeds)
2. Vitamin C
Vitamin C is an important antioxidant and plays a vital role in our immune system. It also helps to reduce stress levels and is important during menopause for several reasons.
Collagen is the protein that gives your skin its elasticity, volume, and firmness. Collagen also helps to produce connective tissue in your joints and ligaments and supports your pelvic floor.
Studies have shown that women lose up to 30% of their collagen during the first 5 years after menopause.
Good Sources of Vitamin C include:
- Bell Peppers (yellow bell peppers, Red, green, etc.)
- Citrus Fruits (citrus fruits like grapefruits, lemons, and limes)
3. Vitamin E
A study carried out in the Department of Gynecology, Zürich, Switzerland, started that, vitamin E is a great perimenopause vitamin because it helps fight free radical damage.
Good Sources of Vitamin E include:
- Seeds (pumpkin seeds, sunflower seeds, and flaxseeds)
- Nuts (sunflower seeds, almonds, and hazelnuts)
- Vegetable Oils (safflower oil, sunflower oil, and wheat germ oil)
Zinc is an essential mineral that your body needs for the function of more than 300 enzymes.
It plays a vital role in your immune system. zinc also helps your body to produce sex hormones, especially testosterone.
Testosterone levels are often low in women who are going through menopause. Low testosterone levels can lead to:
- Loss of confidence
- Low mood
- Low libido
- Loss of muscle mass
Good Sources Of Zinc Include:
- Legumes (lentils, chickpeas, black beans, and tofu)
- Whole Grains (oats, wheat, and rice)
- Shellfish (crab, lobster, and mussels)
- Nuts and Seeds (cashews, almonds, and seeds like pumpkin and sunflower seeds)
- Dairy Products (milk and cheese provide zinc)
5. Vitamin D
Vitamin D helps your body absorb calcium from your gut into your bloodstream. Without vitamin D, there will be insufficient calcium in your blood to support healthy bone development and prevent bone loss.
That’s why vitamin D and calcium go together as essential minerals and vitamins for menopause.
Good Sources Of Vitamin D Include:
- Cod Liver Oil
- Fortified Foods
- Egg Yolks
- Fatty Fish
According to the Research Unit and Kogod Center on Aging, when estrogen levels drop, a woman’s bones break down more quickly.
So, by eating enough calcium throughout your life, you can build and keep strong bones, helping to reduce your risk of osteopenia and postmenopausal bone loss.
Good Sources Of Calcium Include:
- Low-fat milk
- Fortified orange juiced
- Dark green leafy vegetables
Magnesium helps keep your bones strong and strong throughout your menopause.
Magnesium works together with calcium to help keep your bones strong, so you don’t have to worry about bone loss as you age.
Plus, magnesium helps regulate your body’s stress response, so you can relax and reduce stress for a better night’s sleep.
Good Sources Of Magnesium Include:
- Sesame seeds
- Dark leafy greens
- Seeds and nuts
- Unprocessed whole grains.
8. B Vitamins
Vitamin B12 has been scientifically proven to be beneficial for menopause, aiding in the prevention of cognitive decline and osteoporosis.
Vitamin B9, on the other hand, has been proven to reduce hot flashes in a variety of ways, making it one of the most beneficial vitamins for menopause.
Additionally, vitamin B6, which is involved in the production of serotonin, has been shown to reduce symptoms of depression.
To ensure optimal physiological and neurological function, it is important to consume adequate amounts of all groups of the vitamin B12 micronutrient group.
Good Sources Of B Vitamin Include:
- Legumes (lentils, beans, and peas)
- Nuts (peanuts, almonds, and sunflower seeds)
- Fortified Cereals
- Meat (poultry, beef, and pork)
- Dairy Products (yogurt, milk, and cheese)
- Whole Grains (brown rice, oats, and whole wheat)
- Leafy Greens (spinach, kale, and collard greens)
Menopausal women need to consume more of these vitamins “8 best natural vitamins for menopause symptoms” properly to cope with emotional and physical symptoms caused by lower estrogen levels.
The above-mentioned vitamins can provide support during menopause symptoms.
A Word From GetMe Treated
The above are the 8 best natural vitamins for menopause symptoms you can try at home.
And if you’re looking to get the most out of these vitamins while you’re going through menopause, there are a few things you can do to help.
Start by exercising regularly, getting enough sleep, and managing your stress and anxiety naturally.
FAQs Related To 8 Best Natural Vitamins For Menopause Symptoms
What is the best herb for menopause?
Is Omega-3 good for menopause?
Yes. Eating plenty of Omega-3s gives your brain the nutrients it needs and helps balance your hormones, which can help avoid the typical signs of menopause, like depression, mood changes, and even hot flashes.
How can I treat menopause naturally?
Eat a balanced diet and exercise regularly.
Do vitamin supplements work for menopause?
Menopause symptoms come from a mix of hormones and, in some cases, a lack of vitamins or minerals.
Supplements won’t help with your menopause symptoms if they’re caused by a lack of nutrients in your diet, and they won’t help with any hormonal changes.
Is yam good for menopause?
There’s no proof that wild yam can help with menopause or even osteoporosis.
Is Ginger good for menopause?
Yes. Ginger is a natural anti-inflammatory that can help reduce some of the biggest signs of menopause.
What are the top 3 vitamins for menopause?
- Vitamin D
- B vitamins
- Vitamin E
How long does menopause last?
It usually takes around 7 years, but it can take up to 14 years depending on things like smoking, how old you are when it starts, and your race and ethnicity.
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