Vitamins for Menopause
There are many changes that happen midlife and the hormonal changes of perimenopause, menopause and post-menopause can be overwhelming and challenging to manage.
A few of the symptoms that we try to manage is fatigue, bloating, poor sleep, hot flashes and decreasing inflammation. Here are a few vitamins/supplements that are beneficial to help manage symptoms.
Vitamin D3: this is great vitamin to take to improve energy, mood, bone health and for disease prevention. There is evidence vitamin D supplements can decrease risk of colon cancer due to its anti-inflammatory effect. Vitamin D can be found in your diet, (fortified milk, cod, cereal). You can also take supplement over the counter 2000 - 5000 IU daily. For doses higher than 5000IU, please check with our physician and get your vitamin D level checked. If you have severe fatigue, it may be a good idea to get your level checked as those with severe vitamin D deficiency require high dose which can be obtained with prescription.
Magnesium: helps with bloating, regulate bowel movement, improve sleep and can also help with restless legs. There are several forms of magnesium supplements (magnesium oxide, magnesium citrate, magnesium glycinate and magnesium malate). Please be aware too much magnesium supplement can produce a laxative effect. Magnesium glycinate is easily absorbed than citrate or oxide and less likely to cause laxative effect. Again please discuss with your physician as too much magnesium do carry other cardiac side effects like arrhythmia.
Vitamin B Complex: B12 helps boost energy, B6 helps nausea and is a natural diuretic, 1000mcg of Vitamin B12 and 50mg of B6. Riboflavin helps with migraines at 250mg at bedtime.
Calcium: I recommend you get this mostly from your diet. Too much calcium supplements can increase risk of kidney disease and calcification in your arteries. You can get calcium from yogurt, cheese, almond milk, leafy greens etc.
Iron supplement: This is mostly a problem during perimenopause, It is important to get your lab values checked before taking this as too much can cause constipation.
Fish Oil: supplementation with this can cause breast tenderness and also has quite a few calories (2 capsules have 25calories) therefore it is important to get this from your diet (Ex. salmon, walnuts, flaxseed, fortified foods like yogurt, milk).
L-Methylfolate: this is very specific for patients who have MTHFR (methylenetetrahydrofolate reductase) gene mutation. Helps with migraines, brain fog and haziness. These patients do not get the same benefit with folic acid due to their gene mutation. This can be evaluated by your physician.
If you are experiencing perimenopause, menopause or postmenopausal symptoms, please discuss with your physician if any of these supplements are an option for you.
If you do not have a primary care physician, please Contact Us and we will get you scheduled for an evaluation. Our members have access to discounted lab tests to decrease cost in evaluating symptoms and work up of symptoms.
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Disclaimer: This blog is not intended to provide diagnosis, treatment or medical advice. Please consult with a physician or other healthcare professional regarding any medical, health related diagnosis or treatment options. Information on this blog should not be considered a substitute for advice from your healthcare professional.
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