If you have not had a menstrual cycle for twelve months, you are entering menopause. However, this normally occurs between the ages of 45 and 55 and is completely natural. In the US, menopause typically begins at the age of 52. In this article, we are going to share the best vitamins for menopause.
Remember, the healthiest vitamins to take throughout menopause are those that promote overall well-being.
Also, your nutritional requirements, health history, and menopause symptoms will determine which menopause supplement is ideal for you.
Additionally, the best method to find out which supplements will work for you is to consult your doctor.
The Balanced Bites Top Picks for the Best Vitamins for Menopause
Read on to know about the top vitamins for menopause. These have been shown to alleviate menopause symptoms.
One-a-Day Women’s Menopause Multivitamin
In addition to biotin and zinc, which can assist with hair loss, the bone-supporting vitamins D, calcium, and magnesium are included in the One a Day Women’s Menopause Multivitamin. Moreover, Soy isoflavones, which are estrogenic chemicals naturally occurring in soybeans, include 60 milligrams in this multivitamin. In addition, the isoflavones, daidzein, glycitein, and genistein included in One a Day have a history of reducing night sweats and hot flashes.
Pros
- Third-party testing.
- Includes isoflavones from soy.
- Contains no wheat, dairy, or artificial sweeteners or flavors.
Cons
- Individuals at risk for or with a history of estrogen-sensitive breast cancer should not use this product.
Theralogix IsoRel Whole Soybean Extract Supplement
It could be time to take a supplement to lessen the severity of hot flashes if trying cold showers and fans don’t work. Hormone replacement therapy (HRT), which is taking estrogen as prescribed by a healthcare provider, is currently the most effective treatment for hot flashes. However, people frequently look for alternatives to HRT because of the risks it poses, including an increased risk of stroke and some malignancies. But there are natural herbs that may help reduce hot flashes, such as evening primrose oil and black cohosh.
This is why The Balanced Bites suggest Theralogix IsoRel Whole Soybean Extract: it contains soy isoflavones, which have been shown to alleviate hot flashes.
Furthermore, the soy isoflavones account for 100 of the 250 milligrams of soy in it. Moreover, one reason Theralogix is effective in reducing hot flashes and night sweats is that it uses a whole soybean extract, which is high in the isoflavones genistein and daidzein.
Pros
- Rich in isoflavones
- NSF Certified
- Vegan, dye-free, gluten-free
Cons
- Those who have or may develop estrogen-sensitive breast cancer should not use this product.
NOW Vitamin D3 + K2
As estrogen levels drop during and after menopause, bone mass quickly decreases. Because of this, osteoporosis and fractures are more likely to occur in women after menopause. Magnesium, selenium, calcium, vitamin D, vitamin K, and beta-carotene are all nutrients that have been shown to increase bone density in studies.
In addition to vitamin K and magnesium, which aid in calcium absorption, vitamin D helps retain calcium in bones and away from soft tissues. Vitamin D deficiency can occur due to a lack of exposure to sunlight and the difficulty in obtaining it from food sources. Furthermore, vitamin D RDA for adults (those between the ages of 19 and 51) is 600 international units (IU) daily.
Because of its third-party testing, 1,000 IU of vitamin D3, and 45 mcg of vitamin K-2, Now Foods Vitamin D-3 and K-2 are an excellent choice for supporting bone density after menopause.
Hence, these are your best bet, if you are looking for the best vitamins for menopause. Research has shown that postmenopausal women, in particular, can benefit from taking vitamin K and vitamin D combined to greatly enhance bone density.
However, dosage guidelines for vitamin D vary, and vitamin K can interact adversely with blood thinners like warfarin; therefore, it is important to consult with a healthcare professional before taking vitamins D-3 and K-2.
Pros
- Tested by a third party, ConsumerLab.com
- Cost-effective
- Kosher, non-GMO, free of soy, dairy, and gluten
Cons
- Medications that thin the blood cannot be taken with vitamin K.
Thorne Research Women’s Multi 50+
Here comes one of the most recommended and the best vitamins for menopause. Except for copper and iron, the easily absorbable forms of calcium, vitamin D, magnesium, and choline are all present in Thorne Women’s Multi 50+ Daily Multivitamin.
At age 51, the recommended daily allowance (RDA) for iron decreases for women from 18 mg/day to 8 mg/day. However, there is no danger of iron deficiency in menopausal women, and taking too much iron can cause unwanted side effects because their menstrual periods are either very irregular or nonexistent.
Supplements from Thorne are known for their reliability, high quality, and emphasis on safety. Moreover, they do four rounds of testing internally on all of their products and will not include fillers or unneeded substances in their supplements. For optimal nutritional support, Thorne suggests taking three capsules daily, with the possibility of taking six capsules for maximum effect.
Pros
- Nutrients in an absorbable form
- Contains no iron
- No added sugar, gluten, dairy, soy, or synthetic flavors.
Cons
- Dose of three to six capsules daily
Nutrafol Women’s Balance Hair Growth
Women over the age of 45 who are dealing with hair thinning or loss can benefit from Nutrafol Women’s Balance, a menopause supplement specifically made for them. Moreover, vitamins A, C, D, and E are among the many hair-supporting minerals included in this supplement, which also includes 2500 mcg of biotin, 225 mcg of iodine, 20 mg of zinc, and 200 mcg of selenium, among others.
Additionally, the antioxidants, amino acids, fatty acids, botanicals, and collagen in Nutrafol work together to promote healthy hair development.
Also, there is conflicting evidence about the efficacy of the micronutrients biotin and selenium in fostering hair growth. Contrarily, Nutrafol customers have noted an uptick in libido, a reduction in hot flashes, and healthier hair overall. For hair loss, dermatologists frequently recommend this supplement, which should be taken daily for a minimum of six months.
For optimal results, take four capsules with a meal once daily. Moreover, there are no genetically modified organisms (GMOs), hormones, pharmaceuticals, dairy, gluten, or unnatural additives in Nutrafol.
With each batch of menopause supplements manufactured, Nutrafol checks for microbiological safety, heavy metals, pesticides, and other contaminants.
Pros
- Promotes healthy hair development with its collagen, biotin, and zinc content.
- Non-GMO
- Free of drugs, hormones, dairy, gluten, and artificial additives
Cons
- Expensive
- Not third-party tested
- Includes nutrients in extremely high concentrations
Pure Encapsulations Magnesium Glycinate
Menopause is characterized by disturbed sleep, which can be caused by a variety of factors such as stress and hot flashes. Research suggests that magnesium may improve sleep quality, but no supplement can fully replace healthy sleep habits.
However, there is some evidence that magnesium can help alleviate tension and anxiety by facilitating relaxation. Bone density, which naturally decreases after menopause, can be improved with magnesium.
Try Magnesium Glycinate from Pure Encapsulations if you’re having trouble sleeping. Because of its low toxicity, rapid absorption rate, and bonding to the amino acid glycine, which improves the quality of sleep, magnesium glycinate is the best magnesium supplement for sleep.
You can trust Pure Encapsulations menopause supplements because they test all of their raw materials extensively for heavy metals, contaminants, potency, and identification.
Additionally, the recommended daily allowance (RDA) of magnesium glycinate from Pure Encapsulations is 120 mg, which is achieved by taking one capsule.
Pros
- Magnesium is an absorbable form
- Vegan and Non-GMO
- Contains no gluten, nuts, soy, dairy, eggs, or artificial flavors.
Cons
- Some people may have difficulty swallowing large capsules.
Puritan’s Pride Magnesium Citrate
Perimenopausal estrogen and progesterone declines can cause constipation by slowing the digestive process and colon emptying. However, constipation can also be caused by a lack of movement, which can occur during menopause as a result of disturbed sleep and generally not feeling well.
Furthermore, proper hydration, regular physical activity, and a diet rich in fiber—including fruits, vegetables, and whole grains—are the first lines of defense against constipation. If this doesn’t work, you might want to try taking a magnesium supplement, such as Puritan’s Pride Magnesium Citrate.
Magnesium citrate, which relaxes the bowels and draws water into the intestines to soften the stool, is the ideal form of magnesium to take for constipation. While it may alleviate constipation temporarily, it is not recommended for long-term use. Finally, to find out what dosage is right for you, consult your doctor before you start taking this.
Pros
- Magnesium is an absorbable form
- Third-party tested
- Free of sugar, milk, soy, gluten, wheat, and fish
Cons
- The suggested dosage of four tablets per day can be too much for some people.
- This could lead to bloating or diarrhea.
- For constipation, do not take it for an extended period.
Bottomline
To sum up, some menopausal symptoms, such as hot flashes, weight gain, mood swings, and dry skin, may be alleviated by taking these vitamins. We have covered some of the best vitamins for menopause here. But before adopting any dietary modifications or supplement use, you should consult your physician to ensure they are safe and appropriate for you.
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