Menopause Vitamins and Foods

PrintPrintEmailEmail

    A few menopause vitamins can help a woman combat postmenopausal difficulties. Vitamin E, vitamin D, and omega-3 fatty acids are fat soluble vitamins that help for aging. Calcium and vitamin B complex can support with bone strength. These  menopause vitamins and nutrients are found in different foods. Eat a balanced diet to make sure you get all these vitamins during menopause.


Fat Soluble Menopause Vitamins
    Vitamin E supports a healthy heart, helps maintain the mind, and assists with menopausal symptoms. It is an antioxidant that protects cells from free radicals. Experts recommend that a post menopausal woman consume 15 mg of vitamin E each day. Nuts and seeds such as almonds, sunflower seeds, peanuts, and hazelnuts are high in vitamin E. Some oils are good sources of vitamin E. They include sunflower oil, safflower oil, wheat germ oil, corn oil, and soybean oil.

Spinach, broccoli, kiwi, mango, and tomatoes are vegetables and fruits with plenty of vitamin E.

 

    Vitamin D helps build and maintain strong bones. The body makes vitamin D when the skin is exposed to sunlight. Experts in the field  suggest a woman between the ages of 50 and 70 consume 600 IU to 1700 IU of vitamin D each day.  Fatty fishes such as salmon, tuna, and mackerel are natural sources of vitamin D. So are fish liver oils. Smaller levels of vitamin D occur naturally in beef liver, cheese, sardines, and egg yolks. Certain mushrooms also supply vitamin D. Many foods are fortified with vitamin D, including many dairy products.


    Omega-3 fatty acids promote cardiovascular health, which is important for postmenopausal woman. Fish oil is a good source of omega-3 fatty acids. The American Heart Association recommends consuming at least two servings of fish every week.


Water Soluble Menopause Vitamins
    Calcium is a mineral in bone.  Adequate calcium intake is important for maintaining strong bones. The recommended daily intake for a woman over 50 is 1,200 mg of calcium. Dairy products such as milk, cheddar cheese, and yogurt are high in calcium. Canned sardines or salmon with edible bones in them also have much calcium. Soybeans, tofu, and baked beans are a reliable source of calcium. Turnips and broccoli have calcium too. Since many adults consume too little calcium, experts may recommend taking a calcium supplement. Some calcium forms are better at improving bone density than others. AAACa calcium is a patented calcium form with impressive bone density improvement in post-menopausal women.

    Vitamin B can help with postmenopausal symptoms. There are several types of vitamin B in vitamin B complex. Vitamins B1 and B2 are in whole grains, potatoes, seafood, pork, liver, and kidney beans. Good sources of vitamin B3 include whole grains, dried beans, nuts, liver, fish, chicken, and red meat. Vitamin B6 is in fish, liver, pork, chicken, dried beans, potatoes, wheat germ, and bananas. Peanuts, liver, egg yolk, bananas, mushrooms, grapefruit, and watermelon are high in vitamin B7. There is much vitamin B9 in green leafy vegetables, citrus fruits, mushrooms, liver, nuts, peas, dried beans, and wheat bread. Vitamin B12 can be found in eggs, red meat, poultry, shellfish, and dairy products.

    A healthy diet provides plenty of menopause vitamins. These menopause vitamins help address the health needs of postmenopausal women. Calcium, omega-3 fatty acids, and vitamins E, D, and B help maintain good health after menopause. There are many delicious food options that contain high levels of these menopause vitamins.

Key Menopause Vitamins
Vitamin:    Sources:
Vitamin E    Nuts, Seeds, Oils, Spinach, Broccoli, Tomatoes, Mango, Kiwi
Vitamin D    Salmon, Tuna, Mackerel, Fish Liver Oils, Fortified Dairy Products, Beef Liver, Cheese, Sardines, Egg Yolks, Mushrooms
Omega-3 Fatty Acids    Fish Oil
Calcium    Dairy Products, Sardines and Salmon with Edible Bones, Soybeans, Tofu, Baked Beans, Turnips, Broccoli
Vitamin B    Whole Grains, Potatoes, Seafood, Liver, Beans, Nuts, Red Meat, Poultry, Dairy Products, Eggs, Peas, Mushrooms, Citrus Fruits, Leafy Green Vegetables, Bananas, Watermelon


References:
1. Osteoporosis. 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/
8. Vitamin B Complex. American Cancer Society.
http://www.cancer.org/Treatment/TreatmentsandSideEffects/ComplementaryandAlternativeMedicine/HerbsVitaminsandMinerals/vitamin-b-complex

9.  AdvaCAL Calcium Supplement

Warmi provides better menopause relief, safely and naturally.  It is comprised of a patent-pending blend of vegetable and fruit extracts that are 85% organic and 100% vegetarian. These extracts are rich in glucosinates, beta-sitosterol and hesperidin.   Warmi goes beyond hot flash and night sweat relief.  In a clinical trial of 122 women, Warmi also enhanced hormonal balance, mood, cardiovascular and bone health, vaginal dryness and intercourse discomfort -- even overall quality of life.   Many benefits were noted in just 30 days.*