Menopause: Supporting your body with nutrients

I can't tell you how many women have approached me of late asking which nutrients are helpful during what is, well, quite a rubbish time really. Unfortunately, I have also developed some frustrating pre-menopausal symptoms so I'm starting to feel the pain! The good news is, we CAN support our bodies during this time (and beyond). Here's a few suggestions.

Important Vitamins, Minerals, and Supplements to help Manage Symptoms

Look at dietary sources as the first port of call; a diet containing plenty of fruit and vegetables, proteins, healthy fats and carbohydrates is vital and one of the best ways to manage hormones and reduce menopausal symptoms.

As previously discussed, we are sometimes unable to get all we need from food sources, which is when supplements are helpful. Our bodies' nutrient needs change as we age and we start to require more of some, especially protein and calcium and less of others, for example iron and folic acid.

We're here to help you thrive as much as possible! Here's the low-down on the important vitamins and minerals.

Please note, it is vitally important that changes to diet be discussed with a medical practitioner, particularly if you have any condition that is being treated by prescribed medication.

Magnesium

Magnesium is very helpful and many of us don't get enough of it!

Why is Magnesium important?

Magnesium is involved in a wide variety of processes in the body including muscle and nerve function, blood sugar and blood pressure regulation, bone formation and energy metabolism.

It is also important for improving heart health, reducing blood pressure, decreasing risk of diabetes and combatting osteoporosis. In particular Magnesium glycinate has been known to help with calming anxiety, easing joint pain, improving sleep and regulating hot/cold flushes.

Food source examples: Brown rice, nuts (almonds and cashews), spinach, black beans, tuna, avocado, yoghurt, bananas

Vitamin A

There are two forms of vitamin A. The carotenoid form comes from beta carotene in veggie and fruit sources which is then converted into vitamin A in your body. The retinol form comes directly from animal and dairy products.

Why is it important?

Vitamin A supports the immune system, together with skin and vision.

There are no proven benefits to menopause symptoms, however its role in supporting vision, immunity and thyroid function may have a greater impact during menopause when hormone changes add an additional stress to the body.

Food source examples: Liver, butter, cheese and some oily fish. The body can also make vitamin A from beta carotene in veggie and fruit sources including sweet potato, kale, carrots, sweet red peppers and mango, and my favorite, grapefruit. The body absorbs vitamin A more efficiently if it’s eaten with a little fat, preferably the healthy fats such as those in olive oil, oily fish, nuts and seeds, avocados.

Caution: taking in too much can result in dizziness, nausea, vomiting, headache, or blurry vision, and over time could increase your risk of bone fractures. There is some indication that really high doses can potentially increase the risk of some cancers in susceptible individuals. It is important to talk to your medical practitioner if you’re taking any blood thinning or retinol medications.

Vitamins B6 and B12

Why are they important?

B6 is necessary for optimal metabolism, immune function, and supporting the body’s ability to manage inflammation. B12 is needed for the formation of red blood cells and is key for increasing energy, protecting your heart and brain, supporting good gut health, assisting the nervous system and supporting vision.

For menopausal women, it is worth noting that Vitamin B6 may help reduce depression and increase energy by boosting serotonin. B vitamins may also help with insomnia and possibly even reduce hot flushes. They are also important for cognitive functions (brain fog anyone?).

Food source examples: B6 - salmon, chickpeas, tuna, chicken, fortified tofu, pork, sweet potatoes, bananas, potatoes, avocado, pistachios. B12 - shellfish, tuna, fortified cereals, beef, fortified soy milk, fortified tofu, milk, cheese, eggs.

Caution: Taking in too much vitamin B6 can cause nerve damage. Don’t exceed 100 mg a day.

Vitamin C

While research shows vitamin C won’t stop you from catching a cold, it may shorten the cold's duration and severity if you supplement.

Why is it important?

Vitamin C aids in healing wounds, maintaining bone and cartilage strength and helping with the absorption of iron. It’s also an antioxidant that protects against damaging free-radicals that cause age-related conditions and diseases.

Vitamin C is also vital for maintaining bone density and there is some suggestion that it may also help ease hot flushes. The antioxidant effect may help prevent heart disease - more common after menopause.

Food source examples: Kiwi fruit, red peppers, citrus fruits, strawberries, tomatoes, broccoli, kale.

Cautions: Too much vitamin C can cause diarrhea, nausea, and stomach cramps. We shouldn't take more than 2,000 mg a day.

Calcium

As estrogen declines, calcium loss accelerates and this essential mineral becomes even more important.

Why is it important?

Calcium keeps bones strong and maintains proper functioning of muscles and the nervous system. It is essential to slow bone loss and prevent osteoporosis as you age and bones become porous and weaken, exacerbated by the decline in estrogen levels post-menopause.

Food examples: Milk, yogurt, cheese, tofu, calcium-fortified orange juice, spinach, sardines, salmon, trout.

Cautions: Too much calcium in supplement form can cause gastrointestinal symptoms and increased risk of cardiovascular disease. High intakes may affect the absorption of other vitamins. In supplement form it's best absorbed in smaller doses of 500mg or less. The majority of calcium we take in should ideally be from food sources.

Vitamin D

Vitamin D is often known as 'the sunshine vitamin', as the body can make it when exposed to sunlight. However, at certain times of the year or if you don't get outdoors a lot you may not be getting enough sunlight to produce healthy levels of vitamin D. Added to this is the effect of age, which reduces the body’s ability to produce vitamin D from the sun.

Why is it important?

Vitamin D Helps the body to absorb calcium. It is important for optimal functioning of muscles; supports heart health, neurological function, blood sugar regulation and immunity.

As mentioned with regard to calcium, it’s necessary to reduce risk of osteoporosis, particularly post-menopause. It may also help to support brain function and fight off depression.

Food source examples: Oily fish - salmon, tuna, and trout; mushrooms that have been exposed to sunlight; fortified foods like milk, tofu, yogurt, orange juice, and cereals, pork, eggs. Vitamin D is fat-soluble so the body absorbs it better if it’s eaten with a little healthy fat such as in olive oil, oily fish, nuts and seeds, avocados.

Caution: It can be difficult to get enough vitamin D from food and sun alone. Supplementation with vitamin D3 is recommended but we should avoid exceeding 4,000 IUs a day.

Omega 3s

Every cell in our body needs omega 3s, in particular the eyes and brain. They are also important for muscle activity, immune function, digestion and fertility.

Why are they important?

They are important for heart and brain function, helping the body manage inflammation and are involved in the function of the immune and endocrine (hormones) systems.

After menopause, there is a greater risk of heart disease. Omega 3s may help keep triglyceride levels in check. There is also suggestion they may help with depression, and hot flushes.

Food examples: Oily fish such as salmon, flaxseed, chia seeds, walnuts, beans, avocado.

Caution: If you’re on blood thinners, it is essential you talk with a medical practitioner before adding an Omega 3 supplement as they can thin the blood further.

Probiotics

There are trillions of microorganisms living inside the body serving essential functions like helping digestion, supporting mental health, and allowing you to use your food to support physiological function.

Why are they important?

Poor diet, antibiotics, illness, and stress can kill these microorganisms off by the millions, leaving the body susceptible to harmful bacteria and diseases that come with them. Probiotics are live beneficial microbes that re-colonize the flora in your body.

Many women are confronted with digestive issues around menopause, including bloating, gas and constipation. Probiotics and also support vaginal health by contributing to the optimal bacteria of the gut. It is recommended we look for a probiotic with at least 10 billion CFUs and at least 5 different bacteria strains.

Food examples: Yogurt, kefir, kombucha, pickles, miso, tempeh, kimchi, sourdough bread and some cheeses.

Caution: Probiotics must be stored properly - some may need to be refrigerated.

Turmeric

Turmeric is probably more widely-considered to be a spice or seasoning rather than a nutrient in its own right, but there’s lots of evidence of its anti-inflammatory properties.

Why is it important?

The active ingredient in Turmeric is Curcumin which can boost heart health, decrease the risk of developing type 2 diabetes, and even reduce symptoms of depression.

Turmeric can protect against diseases that are more likely after menopause and its anti-inflammatory effect may also help with joint pain.

Food examples: Curry dishes with turmeric added, turmeric teas, add turmeric to smoothies, soups and stews.

Caution: Supplements are usually needed in order to get enough to make a difference. If taking in supplemental form it's important to take with food to avoid gastrointestinal upsets. A medical practitioner should be consulted if you’re taking blood-thinning medications prior to taking a supplement containing curcumin.

How can we support you?

We are here to help! Contact us via email elementarywellbeing@gmail.com or DM us on instagram. We can point you in the direction of highly qualified and experienced Nutritionists who can guide you further.

Thank you for reading.

Much love, Leanne and The Hendrys xx