Menopause Vitamin Supplements
The best treatments available for menopause are the use of vitamin supplements. It is by far the safest treatment. It involves intake of vitamin supplements both synthetic as well as herbal. Supplementing other treatments with vitamins can help ameliorate menopause symptoms to a great extent.
Vitamin D
Vitamin D is also known as calciferol. It is the most important vitamin, which needs to be supplemented during and after menopause. It is a fat-soluble vitamin, which is generally produced endogenously by the body. It is essential in regulating the amount of minerals such as calcium and magnesium within the body, and hence plays a vital role in maintaining and building the bones. It is observed that calcium absorption only occurs in the presence of vitamin D.
Vitamin D helps many symptoms of menopause mainly associated with osteoporosis. After it is produced by the skin, it is transported to the liver and kidneys where it gets converted into the active form. This active form traverses through the bone cell into the nuclei. It is here in the nuclei of the cell where vitamin D begins to alter the function of the bone to absorb more minerals. Endogenous synthesis of vitamin D is done in the presence of sunlight. Thus exposing the human skin to less intense sunlight of the mornings or evenings could be beneficial in increasing vitamin D values in the body.
However, sun as the sole source is insufficient. It is thus advised to also take 400 IU of the vitamin as a supplement. This supplemental vitamin D may be obtained from food sources such as fish, or fish liver oils (such as cod liver oil), mushrooms, or even eggs. Naturally obtained vitamin D is much better. Natural supplements of vitamin D such as cod liver oil offer not just vitamin D alone, but also a combination of vitamins such as vitamin D, vitamin A, vitamin E and vitamin K.
Vitamin D obtained from natural sources is composed of a complex combination of different vitamins. These include vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Interestingly, these are the vitamins normally produced by the body and have all the beneficial effects with minimal side effects. Synthetic derivatives of vitamin D such as calcipotriol although present in the market and more potent, have a probability of causing some side effects (such as cramps, stomach pains, dry mouth, increased thirst and urination, muscle and bone pain).
Vitamin K
Vitamin K is fat-soluble vitamin, which plays an important role in the strengthening of bones. It helps in the production of proteins, which are required by the bones to strengthen them. Thus, vitamin K should be taken by menopausal women to avoid the effects of osteoporosis. Vitamin K is largely found in fish liver oils, dark leafy vegetables such as spinach, asparagus, broccoli, and even green tea. It is also obtained from certain fruits such as avocado and kiwifruit. Generally, supplements for vitamin K are not required as dietary sources of vitamin are sufficient for the quantity required, and also that the human body itself stores vitamin K to a great extent rather than excreting it out. Vitamin K is quite safe to be consumed with no reported toxicity.
Vitamin E
Vitamin E acts as a natural antioxidant and helps to increase vigor in the muscles. Thus, vitamin E supplements can be taken by menopausal women to avoid fatigue. It has also been observed that intake of vitamin E reduces the risk of vaginal dryness generally seen in menopause. This added benefit makes vitamin E an essential vitamin to be taken to avoid specific symptoms of menopause. Dietary sources of vitamin E are wheat germ, corn, nuts, olives, seeds, green leafy vegetables such as spinach and asparagus. It is recommended by the National Institute of Health (NIH) that women take vitamin E supplements between 15 to 19mg per day. Care should be taken however not to take too much vitamin E as it could cause hemorrhage.
Vitamin C
A powerful immune booster, vitamin C is very helpful in maintaining the health of an individual. With its powerful antioxidant activity and its ability to strengthen blood vessels, vitamin C should be given importance from both dietary sources as well as supplements. It is also known that vitamin C helps in the building of collagen, and can be thus helpful in relieving the effect of vaginal dryness in women going through menopause. Collagen is also important for the bones. Vitamin C can be found in the diet in the form of citrus fruits such as oranges, lemons, grapes. It is also obtained in kiwifruit, plum and green leafy vegetables such as broccoli and spinach. The recommended daily allowance for vitamin C is 90mg per day; however, it can be taken in higher doses as well.
Vitamin B
Vitamin B is known to reduce stress while helping in muscle tone. Vitamin B complexes are generally recommended for menopause and post menopause women. The vitamin complex contains a variety of vitamin B, which act together to help reduce stress, depression and cardiovascular diseases. Dietary sources of vitamin B are potatoes, lentils, bananas, tuna, and cod liver oil. However, no one-food group has the entire range of vitamin B. Hence, it is recommended to take supplemental vitamin B apart from the diet.
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