The Health Diva

Supplements are beneficial during the menopause in order to ensure that you have adequate nutrients for maintaining healthy bones. Many of the following supplements are also known to help with the symptoms of the menopause.

A good quality multivitamin and mineral would form the foundation of your supplement programme to make sure that you are getting a ‘little bit of everything’. You can then add in the nutrients listed below in slightly higher amounts which are known to be helpful for the menopause.

Vitamin C

Vitamin C is known for its beneficial effect on the immune system, strengthening blood vessels and also for its role as an antioxidant in the body. So not only is Vitamin C important for preventing illness, and for encouraging your health in general, but it also has specific benefits at the menopause. Giving women vitamin C with bioflavonoids has been shown to help reduce hot flushes.

Vitamin C helps to build up collagen which gives skin its elasticity and it is therefore helpful in the prevention and treatment of vaginal dryness (which can cause discomfort when the vagina loses some of its ‘stretch’). It can also help retain the elasticity in the urinary tract and so prevent leakage or stress incontinence, which is common at the menopause. Collagen is also important for your bones.

Vitamin E

This is an important vitamin to consider at the menopause. Over many years clinical studies have shown its effect on reducing hot flushes. Vitamin E is also helpful for vaginal dryness and one study showed that just 400iu taken daily for between 1 and 4 months helped 50 percent of the women given supplemental vitamin E. It can also be used internally inside the vagina every night for about six weeks to help relieve dryness.

Although most women fear breast cancer, our biggest killer is heart disease. In 1996 a study published in the Lancet showed that 2000 patients with arteriosclerosis (fatty deposits in the arteries) had a 75 percent reduction in their risk of heart attack when given vitamin E. At the time, researchers claimed that vitamin E was even more effective than aspirin in reducing heart attacks.

B Vitamins

These are called the ‘stress’ vitamins because they are enormously beneficial when you are under a great deal of pressure. Symptoms of B-vitamin deficiency include anxiety, tension, irritability and poor concentration. A good B-complex supplement can be useful if you have any of these symptoms of stress. They can also be useful if you are suffering from reduced energy levels.

Essential Fatty Acids (EFAs)

Signs of an essential acid deficiency are dry skin, lifeless hair, cracked nails, fatigue, depression, dry eyes, lack of motivation, aching joint, difficulty in losing weight, forgetfulness, breast pain – all symptoms that could be ‘blamed’ on the menopause. Essential fats help to ‘lubricate’ the body in general, they can also help ease vaginal dryness.

Many women go on low fat diets, which can make lead to essential fat deficiencies. Increasing your intake of nut, seeds, and oily fish help to increase dietary intake of these beneficial fats, however taking three teaspoons of hemp oil per day ensures that you have an adequate intake of these beneficial oils to help ease symptoms.

Calcium

Many women don’t get enough calcium without taking supplements, and increasingly we are learning that many are also deficient in vitamin D. The National Osteoporosis Foundation (NOF) recommends 1,000 milligrams of calcium and 400 to 800 international units (IU) of vitamin D daily for all adults under age 50. For adults over age 50, the NOF recommends 1,200 milligrams of calcium and 800 to 1,000 IU of vitamin D daily. We recommend combining calcium with magnesium for proper utiliation.

Magnesium

This is an important mineral for your bones at the menopause so it is important that you have enough in your body. Magnesium is also known as ‘nature’s tranquilliser’, so it will help with symptoms such as anxiety, irritability and other mood changes.