In a woman's life, menopause is the period that ends her fertility stage. Around the age of 60, hormonal changes begin, mainly, the decrease in estrogen causes the menstrual cycle and ovulation to stop occurring. It is a transitional stage in which it becomes especially important to follow healthy lifestyle habits and carry out a balanced diet. Likewise, the body must be provided with the micronutrients it needs in this period to alleviate symptoms and effects of menopause to continue enjoying good health. We emphasize that there are natural pills for menopause, however, in this article we only explain the importance of vitamins in this period.
Wondering what to take in menopause to keep you from getting older? Well, the antioxidant properties of vitamin C makes it an ally when it comes to combating symptoms associated with menopause, since it helps to stop the action of free radicals and the aging it triggers at the cellular level. At this stage, vitamin C helps to keep the immune system in good condition, it also counteracts the negative effects caused by the decrease in estrogen levels that menopause implies. More elastic skin with fewer wrinkles and symptoms, such as fatigue or the characteristic hot flashes of menopause, can be under control, including in the diet the necessary doses of vitamin C. It is important to take fruits and, especially, citrus and red fruits.
Niacin (vitamin B3)
In general, B vitamins play multiple roles in metabolic, physiological and mental processes. B3 is important in menopause and postmenopause because it intervenes in the transformation of food, which converts it into energy, minimizing possible episodes of unexplained tiredness and fatigue. Niacin also promotes the health of the nervous system and, in this period, helps mitigate the situations of stress and anxiety that may be experienced. Meats, fish, dairy or eggs are some sources from which to get vitamin B3.
Cobalamin (Vitamin B12)
In the same way as in the previous case, vitamin B12 intervenes in the metabolic process and in the production of energy, increasing the vitality that can be diminished during menopause. In addition, this vitamin also helps prevent fat accumulation and weight gain, something that many women experience at this stage. On the other hand, cobalamin is involved in the formation of red blood cells, being essential to prevent anemia from arising during menopause. It is found in foods of animal origin, something that women who follow vegan or vegetarian diets should take into account.
Folic acid (vitamin B9)
Folic acid is especially important for the proper development of brain and nervous system functions. Keeping neurological mechanisms active and slowing down cognitive decline, which can begin at this stage, is the mission of vitamin B9 that can be obtained thanks to cereals, legumes and green leafy vegetables, among other foods.
Pyridoxine (vitamin B6)
In correct doses, among the best vitamins for menopause, vitamin B6 can do a lot to improve mood in women going through menopause, since it intervenes in the production of hormones directly related to well-being, these are serotonin and melatonin. Therefore, reducing or relieving frequent symptoms, such as irritability, sudden mood swings or depression, is possible with the proper presence of this vitamin in the body. Poultry meat, legumes, soy or eggs are some of the food’s rich in vitamin B6.
Pantothenic acid (vitamin B5)
The alteration in hormonal production and, above all, the progressive decrease of estrogen, is characteristic of menopause. In addition, the main cause of one of its most annoying symptoms: hot flashes. Vitamin B5 can be of great help to minimize hot flashes, while reducing stress or sleep disturbances that these hot flashes can cause. Fish and mollusks, avocados, mushrooms and organ meats are some of the foods that contain this vitamin.
Here you can read about How to relieve hot flashes in menopause.
Considered the vitamin “of beauty” for its high antioxidant power, its contribution is also especially important for the care of women's cardiovascular health at this stage of life. Vitamin E promotes the good condition of the skin, hair and nails, slowing down normal cellular aging. Taking foods that contain it, such as soy, olive oil, cereals and nuts, such as almonds, is an excellent measure to overcome the symptoms of menopause.
Among natural menopausal vitamins, D plays a determining role because it is essential for the proper absorption of calcium. We must remember that at this stage it is not strange that a progressive decalcification begins that can lead to the loss of bone mass and diseases such as osteoporosis. Foods rich in calcium, together with the presence of vitamin D in the body, help to slow down this process. Therefore, the importance of obtaining this vitamin in menopause in order to keep bones strong. Vitamin D is synthesized thanks to sunlight; therefore, it is important to enjoy the sun's rays every day for a few minutes with due protection so that vitamin D develops its beneficial effects against menopause.
In addition, a correct diet in menopause is essential for the body, therefore, in this article we offer you everything about good foods for menopause.