natural changes in the body during menopause can cause some troublesome symptoms that interfere with the day, or keep you from getting a good night & # 39; s sleep. A healthy lifestyle with nutritious meals and regular exercise can help relieve these symptoms, but vitamins for menopause are just as important to find relief. Current studies show that these five vitamins relieve the body & # 39; s transition to menopause so you do not have to suffer excruciating symptoms.
1. Co-enzyme Q10: For Aging Gracefully
Co-enzyme Q10 (CoQ10) is a popular buzzword in nutrition these days, and for very good reason. This vitamin-like substance is needed for the production of cell energy; without it, you experience decreased energy levels, faster aging, and increased vulnerability to disease. Although the liver can produce enough CoQ10 for the body & # 39; s needs, its ability to produce this material effort steadily after age 20. Current research shows that CoQ10 can increase energy, normalize blood pressure and relieve headaches caused by menopause. Some studies also suggest that CoQ10 reduces the risk of heart disease among women with menopause. CoQ10 can be obtained from broccoli, spinach, and nuts, as well as supplements from health food stores.
2. Vitamin E: A powerful antioxidant
Have you ever wondered why vitamin E has long been praised as one of the most important natural antioxidants? That & # 39; s because it is made up of eight antioxidants that work together to protect the human body. Doctors note that eating foods rich in vitamin E can reduce the levels of low-density lipoprotein cholesterol, the "bad" cholesterol that forms blood clots responsible for strokes and heart attacks. Some studies also indicate that vitamin E alpha-tocopherol can reduce hot flashes and restore vaginal moisture. The recommended dosage of vitamin E for menopause is 600-800 IU. Take with caution if you have a history of hypertension.
3. Vitamin C: For menopause Stress Relief
Stress is a part of modern living, especially if you & # 39; Return any woman who likes to take on many challenges at once. While work and family life can be rewarding, do not try to take a break every once in a while. A stressed out body can lead to adrenal fatigue, a condition in which the adrenal glands produce high levels of cortisol. Although cortisol helps the body to survive if out sometimes, too much of this stress hormone can affect your body & # 39; s hormone production, which will only make menopausal symptoms worse. In the days where you have too much on your plate, take vitamin C to combat adrenal fatigue. Vitamin C is well known for immuno-protective properties, but it is also the most important nutrient for the adrenal health. Not to mention the more cortisol is produced, the more vitamin C is used. To restore adrenal health, taking about 1,800 – 2,000mg of vitamin C daily.
4. Vitamin B
Did you know that B vitamins are important for a woman & # 39; s diet during menopause? Vitamin B6 can reduce mood swings and depression symptoms because it helps in the production of serotonin, the neurotransmitter responsible for mood and happiness. Vitamin B5 works well with vitamin E in reducing night sweats and insomnia. And vitamin B12 absorption body draws the mineral magnesium. Get B vitamins from high quality multivitamin formula.
5. Calcium / Magnesium: An Essential Supplement premenopausal
The relationship between low levels of calcium and insomnia has long been observed by doctors. Do you know why a hot glass of milk before bedtime can help put you to sleep? Calcium causes relaxation, reduces tension and triggers the secretion of the sleep hormone. But all the calcium in the world will not do you any good if you do not have enough magnesium in the body. Magnesium is necessary to reduce calcium in the bones and to distribute them to parts of the nervous system. Without magnesium, calcium can not be utilized as efficiently. According to the National Health and Nutrition Survey, nearly 60% of adults do not consume the recommended daily allowance of magnesium in their diet. Magnesium deficiencies are known to cause anxiety, irritability, insomnia, and calcium depletion. Since both minerals are so closely related, experts recommend for menopause take calcium supplements and magnesium in a 2: 1