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Vitamins for Menopause

Vitamins for Menopause

Getting the right balance of vitamins for menopause can be especially important to a woman managing her transition. Doctors recommend eating plenty of fruits, vegetables, beans and whole grains because they contain many of the vitamins and minerals your body requires.

Depending on your specific menopause symptoms, diet, and lifestyle, you may want to increase your daily intake of the following:

Vitamin/Nutrient
Health Benefit
Good Sources
Vitamin A Helps promote healthy skin, bones, teeth, and eyes Spinach, sweet potatoes, carrots
Vitamin C Fights infection, strengthens bones, promotes absorption of iron Oranges and other citrus, tomatoes, strawberries, broccoli
Vitamin D Bones, teeth, calcium levels, prevention of osteoporosis Milk, eggs, salmon
Vitamin E Antioxident-maintains healthy tissue and red blood cells, useful in relieving hot flashes Nuts, olives, vegetable oils
Vitamin K Helps blood clotting and bone formation Spinach, kale, broccoli
Thiamin (Vitamin B1) Muscle tone and digestion; helps convert carbohydrates Whole grains, nuts, fish, soy
Riboflavin (Vitamin B2) Eyes, skin, helps growth of red blood cells Green leafy vegetables, yogurt, cheese
Niacin (Vitamin B3) Converts food into energy; skin, digestion Nuts, grains, poultry, meat, fish
Vitamin B6 Helps maintain immune system, red blood cells, and brain functions Bananas, sweet potatoes, eggs
Vitamin B12 Aids metabolism and central nervous system Beef, milk, cheese, shellfish
Folate Heart; helps prevent birth defects Enriched grains,leafy green vegetables, legumes
Calcium Very important among vitamins for menopause; Promotes strong bones and heart muscles; aids in blood clotting Dairy products, leafy green vegetables
Magnesium Energy production and nerve function, treatment for menopause fatigue Whole grains, nuts, green vegetables, bananas
Iron Energy, blood, helps maintain immune system, relieve menstrual bleeding, healthy breast tissue Meats, eggs, nuts
Zinc Metabolism, energy, immune system Seafood, red meat, eggs, tofu
Selenium Antioxident, helps thyroid function Soy nuts, shellfish, poultry
Potassium Supports muscle contraction and nerve function Meat, fish, fruits and vegetables
Bioflavonoids Nutrient referred to as the “menopause vitamin;” Like a few other vitamins for menopause, acts like estrogen Citrus fruits, especially in the pulp and rind

If you feel you’re not getting the recommended daily doses from your diet, a multivitamin might fill the gap. And as we age, we may need more than the minimum requirements of certain vitamins, minerals and antioxidants. Ask your doctor which vitamins or supplements they recommend and review the labels to make sure they meet your individual needs.