Bone and Cardiovascular Vitamins

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    There are several vitamins for menopause that can help a woman stay healthy in that stage of life. Post menopausal women are at greater risk from weak bones and cardiovascular issues. They may also suffer menopausal symptoms. Calcium and vitamin D are two vitamins for menopause that promote strong bones. Omega-3 fatty acids support cardiovascular health. Some women take vitamin E and vitamin B to help with menopausal symptoms. A nutritious diet provides plenty of these vitamins for menopause.

Vitamins for Menopause: Bone Strength
   Bone loss is a deterioration of the bones that makes them weak and more likely to break. Although it can occur at any age to both sexes, it is more common in elderly women. Petite women, White and Asian woman, and women with a family history of bone loss have the greatest risk.   Up to half of women will break a bone at some point due to bone loss.

    Vitamin D and calcium help a woman develop strong bones. Vitamin D is a fat-soluble vitamin. Women between 50 and 70 should consume 600 IU - 1700 IU of vitamin D daily. Vitamin D is found naturally in some foods and added to others. People produce vitamin D when their skin is exposed to sunlight. Vitamin D promotes calcium absorption and maintains sufficient levels of calcium and phosphate in the blood to make bone strengthening possible. Calcium is an important element in bones. It is a mineral found in many foods. Women over 50 should consume 1,200 mg of calcium per day.

Vitamins for Menopause: Cardiovascular Health
    Cardiovascular health involves the heart and blood vessels. Omega-3 fatty acids can support healthy cholesterol in the blood.  Fish oil is one source of omega-3 fatty acids. The American Heart Association suggests having two or more servings of fish each week.

Vitamins for Menopause: Reducing Menopausal Symptoms
    Vitamin E and Vitamin B may help with menopausal symptoms. Vitamin E is another fat soluble vitamin. Some evidence suggests that vitamin E supports heart health in several different ways.  It may also protect cognitive function. Women should consume 15 mg of vitamin E daily. Vitamin B is a water soluble vitamin. The types of vitamin B include B1, B2, B3, B5, B7, B9, and B12. These vitamins help enzymes function. All together, they are called vitamin B complex. Several foods are sources of vitamins E and B.
    
     Vitamin D, calcium, omega-3 fatty acids, vitamin E, and vitamin B complex are vitamins for menopause. Vitamin D and calcium help with bone loss. Omega-3 fatty acids and vitamin E help with cardiovascular function. Vitamin E and vitamin B complex help with menopausal symptoms. A healthy diet provides plenty of these vitamins for menopause.


Vitamins for Menopause: Summary
Vitamins for Bone Strength    Calcium and Vitamin D
Vitamins for Heart and Blood Vessel Health    Omega-3 Fatty Acids
Vitamins for Menopausal Symptoms    Vitamin E and Vitamin B Complex

References:
1. Bone Health. Medline Plus. National Institutes of Health.
http://www.nlm.nih.gov/medlineplus/osteoporosis.html
2. Menopause. University of Maryland Medical Center.
http://www.umm.edu/altmed/articles/menopause-000107.htm
3. Menopause and Hot Flashes. WebMD.
http://www.webmd.com/menopause/guide/hot-flashes
4. Calcium and Vitamin D: Important at Every Age. NIH Osteoporosis and Related Bone Disease National Resource Center. National Institutes of Health.
http://www.niams.nih.gov/Health_Info/Bone/Bone_Health/Nutrition/
5. The Herb and Spice Companion by Marcus A. Webb and Richard Craze
6. Vitamin D. Office of Dietary Supplements. National Institutes of Health.
http://ods.od.nih.gov/factsheets/vitamind/
7. Vitamin E. Office of Dietary Supplements. National Institutes of Health.
http://ods.od.nih.gov/factsheets/vitamine/

 

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