Menopause is a transitional phase that every woman goes through. And with significant changes happening within the body, finding a way to maintain balance is key.
Vitamins are an essential support through any life stage, from prenatal vitamins right through to menopause. The right balance of lifestyle changes, including upping your vitamin intake, can help to alleviate the symptoms caused by hormonal changes. But what are the best multivitamins for women over 50? Are vitamins for perimenopause the same as vitamins for menopause?
Starting from the beginning, we explain what menopause is, it’s symptoms and the vitamins that can help you manage it to maintain a happy and healthy quality of life as you age.
What is menopause?
Menopause is a natural stage in a woman’s life marking an end to her reproductive years. It begins with perimenopause, typically in a woman’s mid 40’s or early 50’s, though some women experience it earlier or later in life. During this time, the ovaries gradually reduce production of estrogen and progesterone hormones, leading to various physical and emotional changes. Once a woman hasn’t experienced a menstrual cycle in more than 12 months, she’s considered to be menopausal.
The changes women experience during menopause can lead to discomfort and disturbances to life as we know it. While nutritional intake and our vitamin levels are important at all stages of life, they become particularly important in this transitional phase to help manage the symptoms of menopause.
There’s no one-size-fits-all when it comes to menopause. Some women experience only minor symptoms while others can be impacted quite severely. As the body continues to produce less estrogen, the symptoms can include:
- Hot flashes
- Mood swings
- Vaginal dryness and itching
- Sleep disturbances
And if those symptoms weren’t enough, women experiencing menopause are also at an increased risk of other conditions such as osteoporosis, heart disease and urinary incontinence highlighting just how important vitamins for menopause really are.
Best vitamins for menopause
Alongside regular exercise, reducing caffeine intake and doing your best to alleviate stress, nutrition and vitamin intake is crucial for relieving the symptoms of menopause and preventing the risk of menopause-related diseases. The best vitamins for menopause include:
Adequate calcium intake is crucial for maintaining bone health, especially because estrogen levels decline during menopause.
Vitamin D is essential for calcium absorption and bone health. Many women are deficient in vitamin D, so getting enough through sunlight, diet, or supplements is important.
This mineral can help with mood swings, anxiety, and sleep disturbances that some women experience during menopause.
Vitamin K supports bone health and may help reduce the risk of fractures.
Some women find that vitamin E supplements may help alleviate hot flashes and night sweats, though results vary.
B vitamins, particularly B6 and B12, can help with mood and energy levels. They are important for maintaining overall well-being.
Omega-3 Fatty Acids
Omega-3s can support heart health and help manage mood swings and cognitive function during menopause.
Iron requirements often decrease after menopause, but it's still essential to maintain proper iron levels through dietary sources or supplements if recommended by a healthcare professional.
While that may seem like a lot to manage, multivitamins for women over 40 or 50 are a convenient option to increase vitamin intake without having to drastically change your diet. Vida Glow’s Multi 360 is formulated with women’s health in mind and contains many of the vitamins that help to reduce the symptoms of menopause including B vitamins, vitamin K, vitamin D and omega-rich fish oil.