Vitamins and menopause

Menopause marks the end of a woman’s reproductive years. Menopause occurs when the female hormone estrogen declines to a level that stops menstrual cycles altogether. The time before menopause when women gradually produce less estrogen is called perimenopause. As women transition from perimenopause into menopause they may experience challenging symptoms such as hot flashes, insomnia, fatigue, mood swings and the lack of a menstrual period; these symptoms may be mild to severe. Some women use hormone replacement pills, creams or patches to lessen these symptoms, however, using over-the-counter vitamin supplements may also offer symptomatic relief.

Decrease hot flashes

Hot flashes occur when the body begins to produce less estrogen and progesterone, the hypothalamus which is located in your brain can’t decide whether to make you hot or cold. As a result, your blood vessels widen and then narrow causing a sudden rush of heat to go through your body generally lasting 30-60 seconds. Vitamin E is particularly beneficial for menopause and may ease the stress caused by an imbalance in cortisol which is common in menopause. Cortisol is produced by the adrenal glands and is linked to hot flashes. Many different foods, such as nuts, sunflower seeds, spinach, broccoli, kiwi, mango and tomato contain vitamin E. A daily intake of 400 to 800 IU of Vitamin E daily can be beneficial in treating hot flashes. It may take two to six weeks before you feel any difference.

Lessen mood swings

Vitamin B-6 helps make serotonin which is a chemical responsible for transmitting brain signals. With the onset of menopause, the serotonin levels drop. Fluctuating serotonin levels may be a contributing factor in the mood swings and depression common in menopause. Taking a vitamin B-6 supplement during and after menopause may help prevent symptoms caused by low serotonin levels. Vitamin B-6 is found in bananas, avocados, legumes, beef, pork, nuts, poultry, whole grains and corn. According to the Harvard Medical School, the recommended dosage of Vitamin B-6 for women in menopause is 1500 mcg (micrograms).

Fight fatigue and get some sleep

Some women feel tired constantly during menopause often due to insomnia. Insomnia during menopause can be due to hot flashes; other times it is simply due to the imbalance in female hormones. The first key to reducing this feeling is to get plenty of sleep and to avoid having stimulants such as coffee before going to bed. If you still cannot sleep after taking these measures, you can take a B-complex vitamin that contains vitamin B-6 and vitamin B-12. Taking vitamin B-6 helps balance out sleep. In addition to taking vitamin B-6, introduce natural sleep inducers such as setting a time to sleep and a specific time to wake up. Vitamin B-12 is a water-soluble vitamin found in many foods and is deficient in menopausal women and is linked to insomnia. According to the Harvard School of Medicine you are recommended to take 1500 mcg (mcg) of vitamin B-6 and 2.4 mcg of vitamin B-12.

Prevent osteoporosis

Vitamin D is not present in many foods. It is a vitamin that is produced in the body when the skin is exposed to sunlight. Vitamin D is essential for good bone health, and people who do not have a lot of it may develop brittle bones, often called osteoporosis. To stay healthy, bone goes through a constant process of remodeling, where new bone tissue replaces old tissue. During menopause, these processes can become skewed, resulting in more bone being reabsorbed by the body than is rebuilt. As a result of this, bones can become weaker and break more easily when a woman is in menopause. To help keep the bones strong, women must ensure they have enough calcium and vitamin D. The Harvard School of Medicine recommend that women over the age of 70 should get 600 international units (IU) of vitamin D and 1,000 to 1,200 mg of calcium each day.

The bottom line

There are things you can do to make the menopause transition easier. For example, staying physically active, managing stress and getting enough sleep can all be beneficial. You should also avoid processed foods. Instead, opt for nutrient-dense foods such as fruits, vegetables, whole grains, healthy fats, seafood, nuts and seeds. Talk to your doctor about any menopause concerns you have. They can help you decide if taking vitamins for menopause may benefit you.

Dr. Weldon Shaffer is a board-certified obstetrician-gynecologist with Vidant Women’s Care–Washington, located at 1210 Brown St. He can be reached at 252-975-1188.