When women reach a certain age and begin to prepare for or manage menopause, it can be difficult for them to figure out precisely what supplements or vitamins they should be taking, especially if they aren’t getting sufficient instructions from their doctor.
Menopause can be a challenging bodily transformation, as hormonal shifts can trigger a series of symptoms or issues, like inflammation, mood changes, and more. While there is no “magic pill” that can alleviate all of those irritating problems and make menopause go faster, health experts have noted that there are certain vitamins and supplements women can take to help the transition run smoother.
Laura Lambe, CSMC, a menopause practitioner, has gone viral for her helpful advice regarding perimenopause and menopause and recently shared an interesting list of five accessible vitamins on Instagram that women over 40 or who’ve entered menopause should be taking to alleviate specific symptoms. Read more about them below.
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1. Vitamin D
You may have read a lot about how vitamin D can potentially impact our mood and more, which is why so many people begin taking more of it when there's less sunlight, as the sun is a natural source of it. Now, you can think of menopause as some of those darker days, as Laura notes it's super beneficial to take for symptoms related to the transitional phase.
According to her Instagram post, vitamin D is a "necessary" nutrient, as it supports "bone health, immune function, and mood stability." While Laura noted that most vitamins on her list can be found in nutrient-dense foods, she wrote that vitamin D is the "only one" on her list that should most definitely be taken as a supplement, as The Menopause Society suggests getting 80-1000 IU a day.
2. Magnesium
Magnesium is being taken by more and more people these days, as they've found that taking it consistently can help improve a variety of bodily functions.
If you're entering menopause or over the age of 40 and find that you have difficulty sleeping or can't settle down at night, Laura recommends taking magnesium for help.
"Magnesium helps with sleep, muscle relaxation, anxiety, and heart health," she wrote in her Instagram post.
Magnesium supplements are also quite accessible and can be found at most drug stores. Still, you can also ensure you're getting your daily magnesium needs, which is around 320 mg, met through a multivitamin or foods like dark chocolate, spinach, pumpkin seeds, and more.
3. Omega-3
You've likely heard of omega-3s being found in nutrient-dense foods like salmon, mixed nuts, and certain plant oils. However, taking it as a supplement can also be very beneficial, especially during menopause.
In her post, Laura notes that taking an omega-3 vitamin as part of your regimen can help reduce inflammation, as well as support your brain function and joint health. If you've noticed your skin drying out as you've gotten older, Laura added that getting enough omega-3 fatty acids can assist in keeping it softer and moisturized.
Other food sources with omega-3s you may not know about include Brussels sprouts, seaweed, hemp seeds, and chia seeds.
4. Vitamin B-12
Do you feel like you've been in need of an energy 'boost' as you've gotten older? Well, getting a sufficient dose of vitamin B-12 each day might just give you one. Laura writes that B-12 vitamins can assist you in alleviating "fatigue, brain fog, low energy, tingling hands or feet, and poor concentration."
According to her post, there are many healthy foods you can eat that contain B-12, like Greek yogurt, eggs, plant-based milk, cheese, beef, and more.
5. Vitamin E
Most people have learned from health culture that vitamin E is great because it's full of antioxidants, and as it turns out, it can help with some of those super annoying menopause symptoms. Laura wrote that taking a proper amount of vitamin E during this time can help with dryness, hot flashes, night sweats, and more.
Luckily, there are also accessible foods that have decent amounts of vitamin E in them, like sunflower seeds, almonds, avocados, spinach, broccoli, and olive oil.
The Bottom Line
While having all of these vitamins in supplement form would be reasonably easy, Laura noted in her post that she understood how expensive that could be to maintain, especially since the supplement industry tends to 'convince' people that they need to spend excess money to get in basic nutrients. However, she wrote that it's super important and less complicated to get these essential vitamins in through good, wholesome foods.
"You don't need a shelf full of expensive supplements to support your menopause symptoms," she wrote in her Instagram caption. "By focusing on the right foods, you can get most of what your body needs naturally."
