10 vitamins proven to alleviate menopause symptoms

Menopause brings a whole host of chaos and uncomfortable symptoms however a lot of these can be alleviated through dietary and lifestyle changes. 

Eating lots of vegetables and fruits, lean protein, legumes and beans, healthy fats and carbs is one of the best ways to manage your hormones and minimize menopause symptoms. Additionally, your nutrient needs may change as you age, requiring more of some things (protein and calcium) and less of others (iron and folic acid).

Here's a rundown of 10 key nutrients you want to make sure that you're getting. When you're eating right and getting all the vitamins and minerals you need then you'll feel more like you're thriving, instead of battling, through this transition stage of life.

Magnesium RDA 320mg

Magnesium is important for improving heart health, reducing blood pressure, decreasing risk of diabetes, combating osteoporosis, and particularly if you take magnesium citrate, easing constipation—all issues that increase with menopause. Magnesium glycinate specifically may also help with calming anxiety, easing joint pain, improving sleep and hot flashes as well as cold flashes.

Good food sources: Spinach, pumpkin seeds, black beans, prickly pear, soy milk, brown rice, nuts like almonds and cashews, avocado, edamame, non-fat yogurt, bananas.

Vitamin A RDA 700mcg

While vitamin A does not have any benefits provided to specifically target menopause symptoms, its role in supporting vision, immunity and thyroid function may play an even greater role during menopause at a time when hormone changes add an additional stress to the body.

Good food sources: Beef and lamb liver, butter, cheese and some oily fish. The body can also produce vitamin A from the beta carotene in vegetable and fruit sources such as sweet potato, winter squash, kale, carrots and sweet red peppers and mango, cantaloupe, and grapefruit. Vitamin A is fat-soluble, meaning the body absorbs it better if it's eaten with a little fat, preferably the healthy, plant-based kind (olive oil, fatty fish, nuts and seeds, avocados).

Vitamins B6 & B12

RDA For B6, 1.3 mg for women age 50 and younger and 1.5 mg for those 51 and older. For B12, 2.4 mcg for all adults.

Vitamin B6 may help ward off menopause depression and increase energy by boosting serotonin. B vitamins may also help with insomnia and possibly even reduce hot flashes. They are also important for cognitive functions.

Good food sources: For B6, salmon, chickpeas, prickly pear, chicken, fortified tofu, pork, sweet potatoes, bananas, potatoes, avocado, pistachios. For B12, shellfish, prickly pear, fortified cereals, beef, fortified soy milk, fortified tofu, low-fat milk, cheese, eggs.

Vitamin K RDA 90mcg

It's important for bone density, which declines as you get older, increasing your risk for fractures. Eating one serving of leafy greens (a good source of vitamin K) a day may cut your risk of a hip fracture in half, according to the Harvard Nurses' Health Study, one of the largest and longest running investigations into women's health issues. A more recent study suggests it may also help with heavy period bleeding.

Good food sources: Leafy greens (kale, chard, lettuce, spinach), cruciferous veggies (broccoli, Brussels sprouts, cabbage), asparagus, okra, green beans, and soybean and canola oils. Vitamin K is fat-soluble, meaning the body absorbs it better if it's eaten with a little fat, preferably the healthy, plant-based kind (olive and canola oil, fatty fish, nuts and seeds, avocados). Studies also show that vitamin K is even more effective when eaten with vitamin D.

Vitamin C : RDA 75mg

Vitamin C is important for maintaining bone density which protects you against fractures later in life. It may also help ease hot flashes. And its antioxidant effect may help ward off heart disease which is more common after menopause.

Good food sources: Guava, kiwi, red peppers, citrus fruits, strawberries, tomatoes, broccoli, kale, papaya.

Calcium RDA 100mg >50yrs, 1200<51 +

How it can help during menopause: Calcium is essential to slow bone loss. As you age, your bones become porous (a condition known as osteoporosis ) and can weaken, making fractures more likely.

Good food sources: Milk, yogurt, cheese, tofu, calcium-fortified orange juice, spinach, black-eyed peas, sardines, salmon, trout.

Vitamin D RDA 600 IUs

It's necessary to keep bones strong and to stave off osteoporosis, thinning of the bones which can predispose you to fractures. It may also help to support brain function, decrease cognitive decline and fight off menopause depression.

Good food sources: Fatty fish like salmon, tuna, and trout; cremini and portabella mushrooms that have been exposed to sunlight; fortified foods like milk, tofu, yogurt, orange juice, and cereals, pork, eggs. Vitamin D is fat-soluble, meaning the body absorbs it better if it's eaten with a little fat, preferably the healthy, plant-based kind (olive and canola oil, fatty fish, nuts and seeds, avocados).

Omega 3s 1100mg (eat fish 2x/wk)

Risk of heart disease increases after menopause. Omega 3s may help keep triglyceride levels in check. They may also help with psychological issues, depression, and hot flashes.

Probiotics

(Look for probiotic supplements with at least 10 billion CFUs and at least five different bacteria strains)

Probiotics can help with digestive issues many women confront around this time (bloating, gas, constipation), and they also support vaginal health by contributing to the optimal bacteria of the gut.

Good food sources: Yogurt, kefir, kombucha, sauerkraut, pickles, miso, tempeh, kimchi, sourdough bread and some cheeses.

Tumeric

Along with protecting you against diseases that are more likely after menopause, turmeric's anti-inflammatory effect may also help with joint pain.

If you need some inspiration, check out some of my recipes for menopause.