Take these vitamins to reduce menopausal symptoms
Around menopause, reductions in hormone levels impact every woman differently. Many women in their 30s or 40s will start to experience a decrease in estrogen and progesterone levels. Eventually, menstruation will stop and the ovaries will no longer produce eggs. It is important to remember that menopause is not an illness but rather a time of transition! With reduced hormone levels, a person may experience a range of changes such as hot flashes, insomnia, night sweats, vaginal dryness and fluctuating moods. These symptoms may not happen to everyone, but many women will simply report feeling inconvenienced or discomfort.
Hormone therapy can help a person manage these changes, but that is not suitable or accessible to everyone. Lifestyle choices such as a healthy diet, regular low-impact exercise and certain vitamins can help. Taking specific vitamins in particular can help you navigate your way through menopause and transition into your next phase of life.
Omega-3 Fatty Acids
According to Science Daily, omega-3 supplements can actually ease depressive symptoms often suffered by menopausal and perimenopausal women. Study results demonstrate that taking three gel capsules containing a total of one gram of EPA every day for eight weeks indicates an improvement in symptoms like psychological distress and mild depression. Furthermore, women with hot flashes also noted that their condition improved after consuming omega-3s. Please note that this study focused on a sample of just 120 women from ages 44-55 with mild depressive symptoms and that the results may not be as impactful for everyone. However, if you are hesitant a
Vitamin D3
There are two articles from Science Daily that have differing opinions on the helpfulness of vitamin D3 in symptom reduction in women experiencing both menopause and perimenopause. However, taking vitamin D3 supplements has helped the informal sample of patients that I have spoken to with symptom alleviation. Please note that efficacy is up for debate until more research is conducted. Certain studies combined with my patient experiences have shown that vitamin D3 supplements can help women build muscle after menopause and can help with the loss of body muscle mass, even 12+ years after menopause begins. Body muscle is crucial for women as we age as body strength can offset potential fall risk and provide us with a cushion through injury or even illness. In addition to body muscle retention, vitamin D has other benefits such as supporting immune health and helping with inflammation.
I hope that you found these suggestions helpful. I take these two supplements on a daily basis to support my goal of a healthy lifestyle. To know more about the kind of diet that can help your menopausal symptoms, book a 1:1 consultation with me today here.