Vitamins Women Should Take During Menopause

You might not know that hormonal fluctuations during menopause can affect your bones and heart. Here are four vitamins women should take to protect your health.

As you go through menopause, you might already know to expect symptoms like hot flashes and mood swings, a normal result of hormonal changes in your body.

What you might not know is that hormonal fluctuations do more than cause uncomfortable symptoms. They can also affect other aspects of your health. During and after menopause, women are at an increased risk of osteoporosis and heart disease due to their changing body chemistry.

To keep your heart and bones health, here are four vitamins women should take during menopause.

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Vitamin C for menopause

Vitamin C helps boost your immune system, heal wounds, and repair damaged or aging tissue. The American Association of Retired Persons, or AARP, recommends that women over 50 years-old (the average onset of menopause happens at age 51) consume about 75 milligrams of vitamin C per day.

Research also shows that vitamin C is critical for limiting oxidative stress, the damage that occurs when your cells are exposed to free radicals in your environment. Before menopause, estrogen works as a natural antioxidant, limiting harm from free radicals. As your estrogen levels decline during menopause, however, your natural defenses against oxidative stress weaken, which can lead to conditions such as liver cirrhosis and heart disease. Vitamin C, an antioxidant, protects your body against free radical damage.

Other studies conclude that vitamin C plays a role in supporting bone health, linking it to higher bone mineral density and a reduced risk of osteoporosis in menopausal and postmenopausal women. Dietary sources of vitamin C include citrus fruit, bell peppers, tomatoes, and strawberries. Your doctor may also recommend vitamin C supplements.

Vitamin E for menopause

Vitamin E plays a critical role in preventing oxidative stress as women go through menopause. Like vitamin C, vitamin E counteracts damage from free radicals, filling the role that higher levels of estrogen played before menopause. It also helps reduce instances of cardiovascular disease, reducing levels of unhealthy cholesterol in your body.

You can find vitamin E in vegetables, vegetable oils, nuts, and fruits, dietary sources that are generally safe for anyone.

Make sure you talk to your doctor before you take any vitamin E supplements, however. The average woman in her 50s needs about 15 milligrams of vitamin E per day. Some studies have found that higher levels may increase the risk of bleeding and interfere with your body’s clotting ability. That is especially dangerous for women who take prescription blood thinners.

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Vitamin D for menopause

Vitamin D helps your body absorb calcium, and studies show that calcium absorption is especially important for menopausal women. The hormonal changes that occur during menopause decrease bone density, increasing your risk of fractures and other skeletal damage. Vitamin D helps counteract that problem, promoting bone health and reducing your risk of osteoporosis.

Other research showed that vitamin D may play a role in preventing cardiovascular disease.

Your body naturally produces vitamin D from sunlight, and vitamin D deficiency is common for people who spend most of their time indoors. If you are at risk for osteoporosis or heart disease, your doctor may recommend vitamin D supplements. Dietary sources of vitamin D, include fatty fish, liver, egg yolks, and fortified milks.

Vitamin K for menopause

Vitamin K is another important component of bone health for menopausal women. Research shows that women you get at least 110 mcg of vitamin K a day are 30 percent less likely to break a hip than women who get less. In addition to increasing bone density and reducing your risk of osteoporosis, studies have shown that vitamin K is important for heart health and may help reduce the risk of cardiovascular disease.

The AARP recommends that women over 50 consume about 90 micrograms of vitamin K per day. Dietary sources include plant oils, green vegetables, cauliflower, and cabbage, but some studies also recommend supplementation to promote ideal bone health. Talk to your doctor to determine whether you get adequate levels of vitamin K in your diet.

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