The menopause is a natural process that every woman goes through, but that doesn't make it any less drastic. Your body changes, your energy levels fluctuate and symptoms such as hot flushes, irritability and sleep problems can affect your quality of life. Your hormone balance enters a new phase, and with it, your body's nutritional needs also change. In this article, you can read about the most important vitamins to pay attention to.
In this article, you can read:
- What the menopause is
- Why your vitamin needs change during the menopause
- Which vitamins and minerals are extra important during this period
- Tips for a healthy menopause
What is the menopause?
The menopause, also known as climacteric, is a natural phase in a woman's life in which fertility gradually declines. This hormonal transition takes place in several stages and can be accompanied by a variety of physical and mental symptoms. The marker is the last menstrual period, but the changes often begin years before, often divided into three stages:
- Premenopause: The years before the last menstrual period. In this phase, the ovaries gradually begin to produce less oestrogen and progesterone. This can lead to irregular menstrual periods and the first symptoms of the menopause.
- Menopause: The official last menstrual period, determined when a woman has not had a period for twelve months. This occurs on average around the age of 51.
- Postmenopause: The years after menopause. Hormone levels remain low, and the body tries to find balance again. Symptoms may persist or gradually decrease.
The impact of the menopause varies greatly from woman to woman. Some experience only mild changes, while others suffer from symptoms such as hot flushes, night sweats, vaginal dryness, mood swings, reduced libido and weight gain.
Although these symptoms can be unpleasant, the menopause also offers a natural opportunity to reflect on your health. Now is the time when supporting your body with the right lifestyle, nutrition and vitamins can make a big difference.
Why do your vitamin requirements change during the menopause?
During the menopause, your hormone balance changes significantly as the production of the sex hormones oestrogen and progesterone decreases. These hormones not only regulate the menstrual cycle, but are also involved in numerous other bodily functions. For example, oestrogen plays a role in maintaining strong bones, regulating blood sugar levels and protecting the heart and blood vessels.
This decline affects the absorption, requirement and use of certain vitamins and minerals. Many women find that during this period they become more susceptible to fatigue, mood swings and physical complaints, such as hot flushes. In the longer term, there is also an increased risk of osteoporosis and cardiovascular disease, for example.
Your need for certain nutrients and vitamins changes during this phase of life, because your body now needs more support to help restore hormonal balance and to ensure that essential processes, such as bone formation and energy metabolism, run optimally.
The most important vitamins and minerals during the menopause
Calcium
Calcium is perhaps the best-known mineral for bone health. It is essential for building and maintaining strong bones and teeth. During and after the menopause, your body needs extra calcium because your bone mass decreases more rapidly due to lower oestrogen levels. Calcium is found mainly in dairy products such as milk, yoghurt and cheese, but also in green leafy vegetables (such as kale and broccoli), almonds and sesame seeds.
Vitamin D
Vitamin D is a fat-soluble vitamin, also known as the “sunshine vitamin”, because it is produced by the body when the skin is exposed to sunlight. This vitamin plays a crucial role in the absorption of calcium from food. Vitamin D becomes particularly important during the menopause, because the decrease in the hormone oestrogen increases the risk of osteoporosis. Vitamin D also contributes to a balanced mood and a properly functioning immune system.
Vitamin K2
Vitamin K2 is more important for health than previously thought! This vitamin works closely with vitamin D to effectively transport calcium to the right places in your body. It ensures that calcium is mainly absorbed into the bones and prevents it from accumulating in the blood vessels. Vitamin K2 therefore helps to maintain strong bones and reduce calcification of the blood vessels. Vitamin K2 is mainly found in fermented foods such as natto (fermented soybeans), but also in cheese and eggs.
Magnesium
Magnesium plays an important role during the menopause and should certainly not be overlooked. In addition to calcium and vitamin D, magnesium helps to maintain strong bones, as 50 to 60% of the magnesium in our body is found in the bones and is involved in the building and breaking down of bone cells.
Magnesium also helps reduce fatigue and supports energy metabolism and a properly functioning nervous system. It helps your muscles relax, which can contribute to fewer cramps and better sleep. This mineral is especially valuable during the menopause, when you are more likely to experience tension and sleep problems. Magnesium is found in nuts, seeds, legumes, whole grains and green leafy vegetables.
B vitamins (B6, B12 and folic acid)
B vitamins are essential for energy production and a healthy nervous system. Vitamin B6 helps regulate hormones and can alleviate mood swings. B12 and folic acid are important for memory and cognitive functions. These vitamins are mainly found in whole grains, meat, fish, eggs, dairy products, green leafy vegetables and legumes.
Omega-3 fatty acids
Omega-3 fatty acids are essential fats that your body cannot produce itself. They protect your heart, support your brain function and can reduce inflammation. During the menopause, omega-3s can help reduce mood swings and cognitive complaints. Rich sources include oily fish such as salmon, mackerel and sardines, but flaxseed, chia seeds and walnuts also contain omega-3.
Zinc
Zinc is a mineral that supports the immune system and helps regulate hormones. It also plays a role in maintaining healthy skin, hair and nails, which often change during the menopause. Zinc is found in oysters, beef, pumpkin seeds, cashews and whole grains.
Read our other article 4 reasons why zinc is even more essential!
Plant-based support: Vitex and evening primrose oil
In addition to vitamins and minerals, certain plant substances can also provide support during the menopause. Vitex agnus-castus, also known as monk's pepper, is known for its regulating effect on hormone balance. The herb may influence the release of luteinising hormone (LH), which can support the balance between oestrogen and progesterone.
Evening primrose oil, rich in gamma-linolenic acid (GLA), an omega-6 fatty acid, is often used for menopausal symptoms such as breast tenderness, irritability and dry skin. GLA supports the production of prostaglandins, substances that help regulate inflammatory responses and hormone activity.
Read our article “Hormones more in balance with evening primrose oil” and more tips for natural hormone support.
Tips for the menopause
- Nutrition as a basis: A wholesome, varied diet is extremely important. Make sure you get enough vegetables, fruit, whole grains, nuts, seeds, proteins and healthy fats every day. Try to limit highly processed products, sugar and alcohol, as these can disrupt your hormonal balance. It is also important to keep your blood sugar levels stable, as this can reduce hot flushes.
- Targeted supplementation: Sometimes diet alone is not enough, especially if your body has increased needs or if you have difficulty digesting certain foods. A targeted multivitamin or individual supplements can then offer a solution. Pay particular attention to supplements containing vitamin D, magnesium, calcium, vitamin K2, B vitamins and omega-3. Preferably choose easily absorbable forms, such as magnesium bisglycinate or citrate, and vitamin D3 in combination with K2.
- Keep moving: Regular exercise helps to maintain your energy levels, improve your mood and keep your bones strong. Consider walking, cycling, yoga or strength training. Even a daily 30-minute walk has great benefits for your body and mind.
- Ensure rest and sleep: Sleep problems are common during the menopause. This is despite the fact that sleep is so important for regulating your hormones! Valerian and magnesium contribute to relaxation and a healthy night's sleep. But just as important are moments of rest during the day, a good sleep ritual and avoiding screens just before bedtime.
- Listen to your body: Every woman experiences the menopause differently. While one woman may mainly experience hot flushes, another may notice mood swings or fatigue. By listening carefully to your body, you can tailor your lifestyle and choice of supplements to your personal needs.
Conclusion
The menopause is a natural, challenging phase of change, but also an opportunity to regain balance. Fortunately, there are several ways to support your body during this time. The right vitamins can help reduce symptoms, maintain your energy levels and make you feel stronger both physically and mentally. This will help your body through this important phase of life!
Are you unsure whether your diet contains all the necessary nutrients, or would you like to receive personal advice? Feel free to send us a message, we are happy to help!
