How does food affect your hormones? food and hormones Here are 6 key supplements to look at during menopause.

Menopause can be tricky. Whilst a healthy diet consisting of lots of fruit, vegetables, proteins, healthy fats, and carbs is one of the best ways to manage symptoms, sometimes you may need supplements to keep your body strong. So, what are the best vitamins for menopause symptoms? 

Here are 6 key supplements to look at during menopause. Of course, before making any changes, speak to your GP particularly if you are taking any medication which may interfere.  

What are the best vitamins for menopause symptoms?

Vitamin A

During menopause, you may find your skin becomes drier than usual. This is down to your hormones. Adding more Vitamin A into your diet, may help to support overall skin health, vision and even your immune system.

Whilst Vitamin A does not have any proven benefits in targeting specific menopause symptoms, it’s role in skin support, vision and thyroid function may play a greater role in supporting your overall health. 

The recommended dosage is around 700 mcg, and it is fat-soluble, meaning the body can absorb it better if consumed with a little fat, preferably the healthy, plant kind. The body can also produce vitamin A from the beta carotene found in fruit and vegetables, including red peppers, kale, carrots, sweet potato, mango, and grapefruit.

Good food sources for Vitamin A include:

  • Beef and lamb liver
  • Butter
  • Cheese 
  • Oily fish
 Magnesium

This is possibly one of the most important ones on the list, and many women are deficient in it. Magnesium is involved in a wide variety of processes within the body, including muscle and nerve function, blood sugar and pressure regulation, metabolism, and bone formation. 

In supporting heart health, magnesium may also decrease the risk of developing conditions such as diabetes and osteoporosis, particularly in the later stages of your menopause journey.

By implementing a healthy amount (around 320 mg daily) may help to calm feelings of anxiety, improve sleep, ease joint pain and hot flashes. 

Good food sources of magnesium include:

  • Brown rice 
  • Spinach 
  • Almonds and cashew nuts 
  • Tuna, black beans
  • Pumpkin seeds
  • Edamame
  • Soy milk
  • Avocados 
Vitamin C

For decades, we have been told that Vitamin C can help ward off the common cold, and that it is a fantastic antioxidant. Well, that’s not wrong. In fact, Vitamin C plays a vital role in healing wounds, maintaining bone health and iron absorption. It is even known to protect against age related conditions that arise from a decline in bone density.  

During menopause, it may help to regulate your temperature and help to alleviate the hot flashes. Its antioxidant properties may also help to ward off heart disease, which is more common post-menopause. 

The recommended daily intake is around 75 mg, and some good food sources include:

  • Guava, 
  • Kiwi
  • Red peppers
  • Citrus fruits
  • Strawberries
  • Tomatoes
Vitamin K

Nobody can resist a good, healthy salad, right? This vitamin is often found in leafy greens and has been nicknamed “vitamin Kale.”

Vitamin K is known for its role in supporting blood vessel health, bone health and even plays a role in proper blood clotting. As you get older, your bone density declines, which in turn may increase the risk of fractures and breaks. How it can help during menopause: It’s important for bone density, which declines as you get older, increasing your risk for fractures. Eating just one one serving of leafy greens per day provides enough vitamin K and may cut the risk of a hip fracture in half.

The recommended daily intake for Vitamin K is 90 mcg, and again it is fat-soluble. Some studies show Vitamin K is even more effective when combined with Vitamin D. Some good food sources are:

  • Leafy greens, including lettuce, spinach, and Kale
  • Broccoli
  • Cabbage 
  • Okra
  • Green beans
  • Soybeans 
Vitamins B6 and B12

Vitamin B6 and B12 make up two of eight B vitamins, and both play vital roles within the human body. Vitamin B6 supports metabolism, immune function, and the body’s ability to manage inflammation. Vitamin B12 is needed for the formation of red blood cells and plays a key role in energy production, heart health and brain health.

Together, they may help to ward off the feelings of anxiety and depression you may experience during menopause, improve your cognitive functions, and help to alleviate the hot flashes. 

Good food sources for Vitamins B6 include: 

  • Tuna
  • Chicken 
  • Sweet Potatoes
  • Avocado 

For B12:

  • Shellfish
  • Tuna
  • Beef
  • Some cereals
  • Cheese
  • Low-fat milk
  • Eggs
Calcium

From a young age, it is drummed into us that Calcium is vital for keeping the bones strong. This is true, and during menopause as estrogen levels decline within the body, your bones become weaker, putting you at risk of fractures and conditions such as osteoporosis.

Calcium is known to keep bones strong, maintain proper muscle function and support your overall nervous system.  

The recommended daily intake is 1,000 mg for women aged 50 and younger and 1,200 mg for those 51 and older. Good food sources include:

  • Milk 
  • Yogurt
  • Cheese
  • Spinach 
  • Trout
  • Salmon
  • Sardines

If you are struggling with the symptoms of menopause, speak to your GP about treatment solutions available, including Bioidentical Hormone therapy which replenishes the exact hormones you are deficient in to alleviate the unpleasant symptoms and help your body return to optimal performance.  

Here at Bio ID, our team specialises in Bioidentical Hormone therapy, and a simple blood test will help us determine your exact deficiencies, and prescribe a bespoke treatment plan that will be delivered right to your door as you need it.

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