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Navigating Menopause: 5 Key Vitamins and Supplements
Menopause is a significant transition, and many women find themselves wondering which supplements might ease the process. Menopause practitioner Laura Lambe, CSMC, recently shared her top five vitamin recommendations for women over 40 or experiencing menopause. While she emphasizes the importance of a balanced diet, these supplements can provide additional support.
- Vitamin D: Crucial for bone health, immunity, and mood stability, Vitamin D is often deficient, especially during menopause. Lambe recommends supplementing with 800-1000 IU daily.
- Magnesium: Struggling with sleep or anxiety?
Magnesium may help. This mineral supports muscle relaxation, heart health, and restful sleep.
Aim for 320 mg daily, either through supplements or magnesium-rich foods like dark chocolate, spinach, and pumpkin seeds.
- Omega-3 Fatty Acids: Known for their anti-inflammatory properties, Omega-3s also support brain function and joint health.
They can even help with dry skin, a common menopause symptom. Consider supplements or incorporate foods like salmon, nuts, and seeds into your diet.
- Vitamin B12: Combatting fatigue and brain fog?
Vitamin B12 can provide an energy boost and improve concentration. This vitamin is found in foods like eggs, dairy, and beef.
- Vitamin E: Rich in antioxidants, Vitamin E can offer relief from hot flashes, night sweats, and dryness. Boost your intake through foods like almonds, avocados, spinach, and olive oil.
A Final Word: While supplements can be helpful, Lambe stresses the importance of obtaining these nutrients through a healthy diet. Focus on nutrient-rich foods to support your body’s natural processes during menopause. A balanced diet is the foundation for managing symptoms and overall well-being.