What Vitamins Should I Take During Perimenopause

Multi Vitamins For Menopause

A healthy diet is always the best source of vitamins and minerals, but even the healthiest eaters have nutritional gaps. A good multi vitamin acts as a nutritional safety net during menopause, providing you with essential vitamins and minerals you might not be getting enough of through food.

With so many multi vitamins on the market, how do you know which is best? Some of the most important nutrients to look for are:

• B vitamins, which are necessary for healthy energy production and metabolism.

• Vitamin C, which promotes a strong immune system and antioxidant protection of cells.

• Vitamin D,calcium and magnesium, which work together to support bone and muscle health.

Once youve found a multi vitamin that has the nutrients you need, youll want to make sure its free of stuff you dont need, like artificial colors and sweeteners as well as genetically-modified organisms .

Learn more about Bonafides Essential Multi Vitamin, formulated with doctors and inclusive of essential vitamins and minerals needed to compliment a womens diet.*

Size matters, too. Because theyre packed with so many nutrients, some multi vitamins can be large and hard to choke down, so choose one thats easy to swallow.

So What Should You Be Taking

Everyone is different so I recommend a Nutritional supplement consultation to find out which areas of your body are struggling. I recommend organic and GMO free supplements of the highest quality giving you piece of mind.

In general heres the ones I would recommend for Perimenopausal clients or anyone with PMS symptoms and the ones that I too personally take.

Vitamin C and B Complex During the perimenopause phase its vital to support and nourish the adrenal glands, I take a supplement that combines Vitamin C and B complex together with other nutrients. It enhances the bodys ability to adapt to the hormonal fluctuation by reducing the cortisol production in the body, which can lead to insomnia and nervousness! Its great to relieve stress and anxiety, tension and muscle aches.

Omegas 3, 6 and 9 These essential fatty acids support the liver and are the building blocks for your hormones and help to balance them, I use a brand made from flaxseeds which contain lignans that help to flush out excess oestrogen from the system.

Magnesium Again helpful to reduce the affects of cortisol on the body, it encourages relaxation, so I always take mine prior to bed.

Evening Primrose Oil containing vitamin E, this one great to reduce Hot Flushes!

Zambrosa I take a shot of this antioxidant drink to reduce inflammation, particularly a few days prior to my period starting. Its also good to boost the immune system and to help the skin.

Get Relief With These Perimenopause Supplements

Perimenopause does not have to be a horrible period of your life! Adding these supplements to your nutrition and lifestyle routine can make a significant difference to how you navigate this transition.

Being a woman does not have to be one painful, dreadful biological phase after another. Transitioning from our reproductive years to perimenopause to menopause can be a challenging time, but with support, you can ease those symptoms. By giving your body the support it needs, instead of fighting against the changes youre experiencing, you can have less stressful perimenopausal years.

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Are There Any Supplements You Should Take After Menopause

10 Supplements You Should Be Taking After Menopause. Hormonal shifts are responsible for most of the wonderful side effects of menopause, including an increased risk of certain diseases and conditions. When estrogen drops, the risk for osteoporosis and heart disease risesas does the tendency to suffer from symptoms such as hot flashes,

Is Magnesium Good For Perimenopause

The perimenopause is when melatonin levels start to naturally reduce, so increasing your intake of magnesium at this time can be particularly beneficial. A diet rich in magnesium is vital for your body to turn digested food and supplements into energy fuel, which is needed to keep you going throughout the day.

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Can I Take Weight Loss Supplements When Im Going Through The Menopause

Some women going through the menopause might find that they put on weight due to a number of factors. You may find that you feel less confident about your body than you did before and are struggling to accept these changes.

If youre interested in losing weight but youre not sure where to start, check out the free 12-week programme on the NHS this weight loss plan contains detailed resources for diet and exercise that will help you drop weight and get fitter in a sustainable way. You can also read our healthy eating and exercise guides for more top tips.

As part of a healthy diet and exercise regime, you might also find it helpful to take weight loss supplements taken on their own, theyre unlikely to do anything.

For women finding it hard to lose weight even with a good diet and regular exercise, help is available from LloydsPharmacy. We have a medicated weight loss service, which may suitable for you if youre under 75 years, you have a BMI over 30, or a BMI over 27 and a health condition related to your weight. If youre interested please ask one of our pharmacists to see if you are eligible.

Benefits Of Vitamin D For Women In Menopause

If you are a woman in your 30s, 40s or 50s, its time to think about vitamin D. This little wonder of a vitamin plays a central role in many body processes and is on the A-list for women during menopause.

Studies have linked it to preventing heart disease, osteoporosis, diabetes, cancer, and weight gain. If that seems like a lot of prevention in one little vitamin, it is.

You may think of vitamin D as you do other vitamins such as vitamin C or the B vitamins. Yet vitamin D is unique in that it functions more like a hormone than a vitamin. And, as we know from other hormones such as insulin and thyroid hormone, a hormonal deficiency can cause of a multitude of seemingly unrelated problems.

Its important to be aware of your intake of vitamin D as you approach menopause because research is discovering its role in the prevention of many diseases and conditions that are more common as you age. You may be aware of vitamin D as a helper for absorbing calcium and building bones, but it is involved in many other processes that protect you from disease and health problems.

Here are a few of the conditions that vitamin D may help treat or prevent:

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What Herbs Are Good For Menopause

Many types of herbs are used to manage menopausal symptoms, including black cohosh, red clover, soy, ginseng, wild yam, flax seeds, and St. John’s wort. Some of these herbs have more scientific support for their efficacy and safety than others.

Important Nutrients Needed Through Menopause

Menopause is a sure sign a womans body is changing and that means her diet and nutrition needs are also changing. A balanced diet and meeting daily nutritional needs might not prevent the symptoms of menopause, but it can make the transition easier. Previous Take 5 blogs have discussed foods to eat and foods to avoid during menopause to alleviate menopause symptoms and support the body during this transition.

Menopause basics

Menopause is a natural transition that occurs when a womans egg supply is depleted and she stops ovulating. Although the age a woman will experience menopause varies, it typically occurs during her late 40s or early 50s. However, symptoms of menopause can begin before menstruation stops, and many women begin to have symptoms in their late 30s that can last into their 60s and beyond.

During this transition, diet plays an important role in minimizing the symptoms brought on by menopause. In addition, specific nutrients can help offset some of the increased health risks associated with menopause.

Changes in nutritional needs

If you are a woman approaching menopause or in menopause, then providing your body with the proper nutrients needed to function optimally is a foundation for good health. But because of hormonal changes during and leading up to menopause, your nutritional needs might also be changing.

Nutrients to support bone health the four biggies calcium, magnesium, vitamin D, and vitamin K

Caring for your heart during menopause

References

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Essential Vitamins To Support Each Stage Of The Menopause

Many women find supplements a helpful tool to manage the symptoms associated with menopause. However, since every womans experience of the menopause is unique, your nutritional supplement regimen should be too. You should look closely at your symptoms to determine what vitamins, minerals and herbs to take.

How To Recognize The Beginning Of Menopause

Symptoms of start of menopause the following:

• Tides that occur nearly every woman. During this period, the woman may experience headache, increased body temperature and redness of the skin. The tides appear several times a day and it happens unexpectedly.
• There is dizziness and tinnitus.
• Apathetic condition, chronic fatigue or nervousness, absent-mindedness and forgetfulness.
• Because of the low hormone levels may obesity.
• Hair and nails lose their shape.
• You receive frequent palpitations, increased blood pressure.

If you have symptoms of a woman not to go to the doctor, then you can begin complications: weight gain, disease, heart disease.

Doctors advise women to take walks, leisurely Hiking in the fresh air, change the diet and to take vitamin complexes, which advises the doctor.

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Science Of Calcium For Menopause

Efficacy of Calcium Supplements on Bone Mass in Postmenopausal Women

Learnings and results from the study: From 1999, this paper is one of the major foundations of the theory that taking calcium supplements both during and after menopause can help with bone density. Postmenopausal women have one of the lowest calcium absorption rates of any age group, but the researchers conclude that taking calcium supplements is the most convenient, easy, safe, and inexpensive way to achieve the requirement and to help prevent or treat osteoporosis.

Vitamin D and calcium intake and risk of early menopause

Learnings and results from the study: In this study, the authors discuss the impact that calcium and vitamin D supplementation may have on the early onset of menopause, which is defined as the cessation of ovarian function before the age of 45 y. At the culmination of this clinical research, the authors found that women with the highest intake of dietary vitamin D had a significant 17% lower risk of early menopause than women with the lowest intake.

Calcium/vitamin D supplementation, serum 25-hydroxyvitamin D concentrations, and cholesterol profiles in the Women’s Health Initiative calcium/vitamin D randomised trial.

Red Clover: Popular But Unproven

Many women use red clover hoping that its natural plant estrogens will ease their menopause symptoms. So far, though, the research results have been mixed.

Despite early concern, recent studies have not shown an increase in uterine cancer when women took red clover for 3 months. But it’s always best to talk to your doctor if you’re concerned.

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The Role Of Vitamins During Menopause

Due to the fact that today quite a large selection of vitamins and drugs, and their selection should deal only with the attending physician. Because to say that you need this or that woman is not allowed without inspection and surveys. Only after receiving their results, it is possible to talk about specific drugs that will be administered only on an individual basis. The choice of tools will affect the severity of symptoms, the health of women. In addition, the rate and dosage will also be determined on an individual basis.

Vitamin E For Hot Flashes

This fat-soluble vitamin is thought to act as an antioxidant in the body. Research indicates supplementing with vitamin E may slightly reduce the number of hot flashes experienced during menopause.6 Nuts like almonds and peanuts, as well as red peppers and pumpkin are all good, natural sources of vitamin E.

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Other Nutrients For Menopause

While there are a myriad of vitamin B12 benefits for menopausal women, numerous other vitamins and minerals for menopause should not be forgotten by women as they transition through these transformative years.

Some of the principal ones include vitamins E and D as well as the minerals calcium and magnesium. For optimal endocrine system health and hormonal balance, women should also consider the use of phytoestrogenic supplements – like black cohosh or red clover – or hormone-regulating supplements, like Macafem, either of which can be an integral part of a personalized menopause symptoms treatments plan.

The Most Common Menopause Symptoms

Women can experience a variety of symptoms and conditions related to changes in sex hormone levels and aging. Some of the most common menopause symptoms include:

• Irregular periods: As perimenopause begins , periods can come and go, plus get heavier or lighter at times. This can sometimes continue for several years during menopause
• Hot flashes and night sweats
• Mood swings, irritability, anxiety or depressive symptoms
• Vaginal dryness and decreased sex drive
• Increased abdominal fat and weight gain
• Insomnia and changes in sleep quality
• Changes in the uterus, ovaries and cervix
• For some, a higher risk for certain other age-related diseases

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Tips For Reducing Menopause Symptoms

Youd be surprised at how great of an impact a few small tweaks to our daily routines can have on relieving the ailments associated with menopause. In addition to taking a daily support vitamin, there are a whole host of dietary changes, for instance, that have been proven to offer reprieve.

Studies have shown that eating plenty of vegetables and fruits can help to minimize symptoms, while diets high in mayonnaise, liquid oils, sweets, and desserts and solid fats and snacks exacerbated the risk of problems associated with menopause.

A 2015 study by the Mayo Womens Health Clinic also determined that caffeine use is associated with greater vasomotor symptom bother in postmenopausal women, so avoiding the stimulant where possible may be a good idea.

Dr. Elizabeth Bertone-Johnson, ScD, who acted as the research director in a 2018 study published in Human Reproduction said the food you eat can also help prevent early onset menopause. We found higher intake of calcium and vitamin D from dairy foods to be associated with lower risk, she explained in a press release.

What Are The Signs And Symptoms Of Menopause

As every woman tends to go through the menopause at a different age, it can be tricky to predict when you might reach it. Every woman experiences the change differently, although typical symptoms include:

Reduced periods: This is one of the most prominent tell-tale signs of menopause as its directly linked to your bodys ability to reproduce. Periods dont tend to stop altogether, though. Instead, youll likely notice that you might skip a month or two and then the gaps will become longer. Once youve not had a period for over a year, it usually means youve gone through the menopause.

Hot flushes: Hormones can wreak all sorts of havoc with your temperature regardless of whether youre premenstrual, pregnant, or going through the menopause. Nevertheless, having frequent hot flushes is a significant symptom of the menopause.

Night sweats: Having trouble dropping off to sleep or staying asleep for long periods is also a standard indicator for menopausal women. This is party because of night sweats, which are a common symptom of the menopause. This can often lead to periods of intense tiredness as well as low moods.

Mood swings: As the menopause is directly linked to hormonal changes, its natural to experience mood swings and nervous irritability.

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Natural Supplements For Perimenopause

Perimenopause symptoms can be a source of pain and discomfort. Thankfully, there are several options to help manage unwanted symptoms and adapt to this phase of your life. Not only are some of the best perimenopause supplements completely natural, they actually lower your chances for developing menopause-related conditions. Just remember to check with your doctor before adding any new medications or supplements to your daily routine.

As you approach menopause, your ovaries start producing varying, diminishing amounts of estrogen and progesterone. Both of these hormones play a vital role in regulating your menstrual cycle and other bodily processes.

Subsequent hormonal dips and surges create random and unexpected symptoms during perimenopause, including:

• Mood swings

Furthermore, both perimenopause and menopause increase your overall risk of developing chronic conditions, such as:

• Diabetes
• Oral health issues
• Urinary incontinence

Your bodys previous levels of estrogen and progesterone offered a degree of protection from these diseases. This is no longer the case once you enter menopause.

Phytoestrogens are plant-based compounds possessing estrogen-like properties. Some studies claim they reduce hot flashes, prevent osteoporosis, treat acne, and promote cardiovascular health. Research on their ability to fight other perimenopausal symptoms, however, has been inconclusive.

Get a daily dose of phytoestrogens in the form of supplements or by eating estrogen-rich foods like:

Staying Healthy After Menopause

These tips will help you live a healthy life after menopause. Talk to your healthcare provider for more information:

• If you are thinking about hormone replacement therapy, discuss the risks and benefits with your healthcare provider first.

• Dont smoke. Smoking is a major risk factor for heart disease.

• Exercise regularly. Even moderate exercise, such as walking a half-hour, 3 times a week is beneficial.

• Maintain a healthy weight through a balanced, low-sugar diet.

• Control high blood pressure with medicine or lifestyle changes. This will help cut your risk for heart disease.

• Reduce stress in your life through relaxation methods or regular exercise.

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