Natural Vitamins for Menopause
Menopause occurs when the aging ovaries can no longer ovulate and produce estrogen. During the process, women will start to experience physical symptoms including hot flashes, vaginal dryness, sweating, backache and insomnia. Vitamins can play an important role in alleviating menopausal discomfort, however, and may, in fact, determine the severity of its symptoms.
Vitamin C
Many women experience excessive bleeding during menopausal menstrual flow, to the point of changing pads or tampons a dozen or more times a day. This may be somewhat alleviated by loading up on vitamin C and bioflavonoids. One thousand milligrams of the vitamin daily can initiate a reduction of bleeding by strengthening capillary walls, which are weak just before and during menstruation. In addition, vitamin C may reduce hot flashes and vaginal dryness. Food sources of vitamin C are absorbed by the body more efficiently than supplements, so eat oranges, pineapples, cantaloupes and peppers.
Vitamin E
About 80 percent of menopausal women will have hot flashes. Although no conclusive scientific studies done since the 1940s have proven the effectiveness of vitamin E for menopausal problems, taking 800 international units of vitamin E daily may be a healthier natural alternative than hormone replacement therapy. The vitamin acts as an estrogen substitute, not only relieving hot flashes but also night sweats, mood swings and vaginal dryness. Food sources rich in vitamin E include sunflower seeds, wheat germ, whole grains and spinach.
Niacin
Niacin, also known as vitamin B-3, has been known to relieve menstrual cramps, as well as to help women sleep better during menopause. A daily dose of 25 to 100 mg is recommended. Chicken breast, veal and fortified cereals are good sources of niacin.
Vitamin B-6
Stress, depression, fatigue and irritability, which are caused by hormonal fluctuations during menopause, may lead to a depletion of vitamin B-6. To relieve these symptoms as well as cramps, and to help the liver regulate estrogen levels, a daily dose of 30 mg (but never in conjunction with vitamin E) is recommended. Foods containing B-6 include bananas, avocados, eggs, brown rice, chicken and lean beef.
Vitamin B-12
Vitamin B-12 is vital for producing red blood cells. A B-12 deficiency can lead to anemia, which can result in lower energy levels during menopause. To get the recommended daily dose of B-12, take six micrograms daily. Food sources include clams, ham, king crab, salmon and tuna.
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