Vitamins for Menopause
The right balance of vitamins for menopause can be especially important to a woman going through the transition. Most of them can be found in a daily multivitamin. Depending on your age and what types of issues you face, vitamins and minerals can offer extra benefits.
Vitamin/Nutrient |
Health Benefit |
Good Sources |
|---|---|---|
| Vitamin A | Helps promote healthy skin, bones, teeth, and eyes | Spinach, sweet potatoes, carrots |
| Vitamin C | Fights infection, strengthens bones, promotes absorption of iron | Oranges and other citrus, tomatoes, strawberries, broccoli |
| Vitamin D | Bones, teeth, calcium levels, prevention of osteoporosis | Milk, eggs, salmon |
| Vitamin E | Antioxident-maintains healthy tissue and red blood cells, useful in relieving hot flashes | Nuts, olives, vegetable oils |
| Vitamin K | Helps blood clotting and bone formation | Spinach, kale, broccoli |
| Thiamin (Vitamin B1) | Muscle tone and digestion; helps convert carbohydrates | Whole grains, nuts, fish, soy |
| Riboflavin (Vitamin B2) | Eyes, skin, helps growth of red blood cells | Green leafy vegetables, yogurt, cheese |
| Niacin (Vitamin B3) | Converts food into energy; skin, digestion | Nuts, grains, poultry, meat, fish |
| Vitamin B6 | Helps maintain immune system, red blood cells, and brain functions | Bananas, sweet potatoes, eggs |
| Vitamin B12 | Aids metabolism and central nervous system | Beef, milk, cheese, shellfish |
| Folate | Heart; helps prevent birth defects | Enriched grains,leafy green vegetables, legumes |
| Calcium | Very important among vitamins for menopause; Promotes strong bones and heart muscles; aids in blood clotting | Dairy products, leafy green vegetables |
| Magnesium | Energy production and nerve function, treatment for menopause fatigue | Whole grains, nuts, green vegetables, bananas |
| Iron | Energy, blood, helps maintain immune system, relieve menstrual bleeding, healthy breast tissue | Meats, eggs, nuts |
| Zinc | Metabolism, energy, immune system | Seafood, red meat, eggs, tofu |
| Selenium | Antioxident, helps thyroid function | Soy nuts, shellfish, poultry |
| Potassium | Supports muscle contraction and nerve function | Meat, fish, fruits and vegetables |
| Bioflavonoids | Nutrient referred to as the "menopause vitamin;" Like a few other vitamins for menopause, acts like estrogen | Citrus fruits, especially in the pulp and rind |
