Vitamins For Menopause Fatigue:
Thorne recommends taking a minimum of three capsules daily and up to six capsules per day for extra nutrient support. As noted above, consult a healthcare professional if you have a history of estrogen-sensitive breast cancer or increased risk of breast cancer due to family history before taking this supplement. People with liver disease or who drink a lot of alcohol shouldn’t take vitamin A supplements. Don’t take vitamin A if you have low blood pressure or take medications that lower blood pressure. Women hit the peak of their careers at the same time hot flashes, brain fog, and other menopause symptoms strike. Cardiovascular risks don’t appear elevated for many women with short-term menopause symptoms, new studies suggest.
Many women experience hair loss during menopause, which may be caused by changes in hormone status (18). Thorne is also certified by Australia’s Therapeutic Goods Administration, a government agency that regulates the quality of supplements and medications. Finally, consider speaking with a healthcare professional before using any supplements. They can help you determine whether taking a supplement for your symptoms is the right choice for you.
You also get vitamin A when you eat fruits and vegetables rich in beta-carotene. You’ve probably heard about classic menopause symptoms, such as hot flashes and mood changes. ‘You need to nourish your body with healthy food and water,’ Jonekos says. When you’re dehydrated, your body must work harder to perform, which can lead to fatigue.
It helps promote relaxation and improve sleep quality, which are vital for sustaining energy levels and overall wellbeing. No significant adverse effects have been documented, but very little safety data is available. It’s unknown whether maca interferes with medications, so it’s best to check with your healthcare provider before taking it. However, a few small studies indicate that it’s significantly more info more effective than a placebo for boosting sex drive and reducing psychological symptoms like anxiety and depression (16, 17, 18). Two small older studies showed that supplemental doses of red clover isoflavones may slow bone loss in menopausal women, compared with a placebo (9, 10). Irregular eating may make certain symptoms of menopause worse and make weight management more difficult.
As a nice little bonus, vitamin E21 can also help with the symptoms of genitourinary syndrome22, a menopausal condition characterized by vaginal dryness, burning, itching, and pain. ‘The health of the gut affects everything from our immune system to our moods,’ she says. ‘Our good gut bacteria loves to feed on fiber, so women need to be very mindful that they are getting at least 25 to 30 grams a day,’ she says. If your diet isn’t supplying enough, a tablespoon or two of flax seeds is a great way to sneak in more fiber. The recommended daily intake of vitamin B6 is 1.3 mg for women aged below 50 and 1.5 mg for those above. And among the many benefits of vitamin B12 is boosting energy levels.
Antioxidants have been linked to reducing the risks of some changes and diseases that a person is likely to develop as they age. Some research has linked low levels of antioxidants to anxiety and depression that most women experience at menopause. Vitamin A is one of the hormones that can play a great role during menopause.
She suggests a B complex supplement, which often includes vitamin B12, methylcobalamin, folic acid and 5-methyltetrahydrofolate. An imbalance of good and bad bacteria in the gut can interfere with the body’s ability to absorb and use nutrients properly. ‘This imbalance may also launch a cascade of unpleasant symptoms like bloating, gas and other intestinal issues,’ says Dr. Petrucci. A combination prebiotic and probiotic supplement can support a healthy gut by balancing the good and bad bacteria. ‘In addition, several key hormones are made in the digestive tract, so we need to keep our gut healthy to support this process,’ she adds. Many menopause supplements contain vitamin D, which is important for aging women in terms of promoting bone health, says Dr. Minkin.
This could be due to factors such as age, weight gain, or possibly reduced estrogen levels. Achieving and maintaining a healthy weight may help alleviate menopause symptoms and help prevent disease. The hormonal changes that take place during perimenopause and menopause are what primarily cause menopause-related fatigue. Changes in estrogen and progesterone levels can also impact adrenal and thyroid gland function. These changes can affect how your body regulates cellular energy use.
In comparison, less than 20% of younger women reported the same symptoms. But if you’re headed toward menopause, you may be at risk for a deficiency, so ask your doctor about vitamin D supplements. Recent studies suggest that routinely taking vitamin D supplements are unlikely to help most people, though your doctor’s recommendations will vary depending on your individual the advantage health and risk factors. Eating a balanced diet of veggies, calcium and soy can go a long way toward relieving symptoms and ensuring that you get all the nutrients you need. But when you’re in (or approaching) menopause, your body is especially reliant on vitamins and nutrients to keep you healthy and strong as your estrogen production drops and your metabolism slows.
Some medications called serotonin reuptake inhibitors (SSRIs) have been shown to help menopausal women with sleep symptoms. Menopausal women in the U.S. are over eight times more likely to have hot flashes than women in Asian countries. Studies have found soy to be modestly effective in relieving hot flashes.
Fatigue is often accompanied by other symptoms like headaches and moodiness. Certain vitamins and minerals can help prevent and manage menopausal fatigue, like potassium, vitamin C, and iron. These vitamins and minerals work on a cellular level to protect the body from illnesses and improve basic functions. During this time, physical changes also occur as your body adapts to different levels of hormones. ‘A lot of women going through the stages of menopause suffer from hot flashes, poor sleep, mood swings, vaginal dryness and weight gain,’ adds Dr. Petrucci.
My focus on lifestyle changes is fundamental to managing menopause-related fatigue. Maintaining a nutritious diet and engaging in regular exercise like yoga or tai chi can make a significant difference in energy levels. Sleep hygiene is also paramount; I find that establishing a regular sleep schedule and incorporating relaxation techniques such as meditation before bedtime can improve sleep quality. Integrating supplements like melatonin can also assist with sleep, while vitamins, ashwagandha, and black cohosh are popular to support overall well-being. Menopausal fatigue can range from mild to severe, and can directly impact quality of life. Typically caused by hormonal fluctuations, it can also be triggered by lifestyle choices, like poor diet, stress, and lack of exercise.
These symptoms can significantly impact an individual’s quality of life during this life transition. Bone mass rapidly declines during and after menopause due to decreasing levels of estrogen. This puts postmenopausal people at risk of osteoporosis and fractures. Research shows that adequate intake of calcium, vitamin D, vitamin K, selenium, magnesium, and beta-carotene can all help improve bone density. Vitamin D helps increase absorption of calcium, while magnesium and vitamin K work to keep calcium in the bones and out of soft tissues.
Menopause often brings a host of changes, and understanding these can help manage expectations and seek the right kind of support and treatment. Menopause is a natural biological process that marks the sell end of your monthly menstrual cycles. Menopause can happen in your 40s or 50s but it’s different for each woman. Estrovera is made from a type of rhubarb root extract, known as Siberian rhubarb root.