Many women experience a decline in their estrogen levels during menopause, which can lead to several symptoms. Fortunately, there are many ways to manage these symptoms with the help of vitamins and minerals. Below are the roles of nutrients in managing menopause symptoms and how you can get them into your diet:
1. Vitamin A
Vitamin A is essential for managing menopause symptoms. It helps the body convert food into energy, and it helps the body make cell membranes. Vitamin A can decrease the symptoms of menopause, such as night sweats. It can also help to improve mood and energy levels.
2. Lutein And Zeaxanthin
Vitamin E is a group of fat-soluble vitamins that play an essential role in maintaining your skin’s health. One of the key benefits of vitamin E is that it helps to protect your eyes from damage caused by the sun. Zeaxanthin is a pigment in dark leafy vegetables, fruits, and nuts. Zeaxanthin has been shown to help improve vision, including night vision and sensitivity to light.
3. Vitamin D
Vitamin D is a fat-soluble vitamin and is essential for human health. It helps retain phosphorus and calcium, which are necessary for strong bones, teeth, and muscles. Vitamin D also helps regulate the immune system and supports cell growth.
4. Vitamin B12
Vitamin B12 is a water soluble vitamin found mainly in animal-based foods. It plays a vital role in the body’s metabolism and can help to improve mood and cognitive function. Some common symptoms of menopause, such as fatigue, mood swings, and mental problems, may be enhanced by taking a vitamin B12 supplement.
Calcium is vital for nerve function, blood clotting, and bone density. It may also play a role in regulating hormones such as estrogen. The recommended daily allowance (RDA) for calcium is 800mg for adults aged 19 to 50. However, many women do not meet this recommendation because they need to eat dairy products or obtain enough vitamin D from sunlight or supplements. Supplementary calcium can help alleviate menopausal symptoms such as constipation, urinary problems, muscle cramps, fatigue, and anxiety.
Magnesium is an essential mineral that helps manage a wide range of menopause symptoms. Magnesium deficiency is common during menopause and can cause serious health problems.
One of the roles of magnesium is to help regulate blood sugar levels. When magnesium is deficient, blood sugar levels may become too high, leading to diabetes or other health problems. Magnesium also helps maintain healthy nerve cells and muscles and can help reduce anxiety and fatigue.
As you approach menopause, it is essential to remember that your body is undergoing many changes. These changes include decreased estrogen production, which can cause problems like hot flashes and sleep disturbances. The good news is that there are many things you can do to manage these symptoms, including taking supplements containing vitamins and minerals (see buy menopause supplements uk). You can help maintain your health and improve your quality of life by supplementing with specific nutrients during this time.