which vitamins and minerals do our bodies need, when experiencing the menopause?
Specific minerals and vitamins are crucial for managing the symptoms and health challenges associated with menopause. Supporting various bodily functions, from hormone regulation and immune support to skin health and bone density. Each vitamin and mineral performing a job in the body that helps to reduce the symptoms of the menopause.
Magnesium
Benefits:
Bone Health: Magnesium plays a crucial role in bone health by contributing to bone density and preventing osteoporosis. This is particularly important for menopausal women, who are at a higher risk of bone density loss due to decreased oestrogen levels (MDPI) (Verywell Health)
Mood and Sleep: Magnesium helps in reducing symptoms of depression and anxiety, which are common during menopause. It also promotes better sleep by regulating neurotransmitters that are involved in sleep cycles (Verywell Health)
Muscle Function and Pain Relief: Magnesium aids in muscle relaxation and reduces cramps and spasms, which can be common as oestrogen levels fluctuate (MDPI)
Research:
A study published in Biometals highlights magnesium’s role in bone health, emphasising its importance in maintaining bone density and preventing fractures in menopausal women (Verywell Health) .
The Women's Health Initiative Observational Study found that adequate magnesium intake is associated with higher bone mineral density and a reduced risk of fractures (Verywell Health)
B vitamins
Benefits:
Energy and Metabolism: B vitamins, particularly B6 and B12, are essential for energy production and metabolic function. They help convert food into energy and support overall metabolic health (MDPI)
Mood Regulation: Vitamin B6 is involved in the synthesis of neurotransmitters such as serotonin, which can help manage mood swings and depression associated with menopause (MDPI) (Verywell Health)
Cardiovascular Health: B vitamins, especially folic acid (B9), B6, and B12, help lower homocysteine levels in the blood, reducing the risk of cardiovascular diseases, which can increase after menopause (MDPI)
Research:
A review in Nutrients discusses how B vitamins can help manage menopausal symptoms by supporting energy metabolism and mood regulation (MDPI)
Another study published in the American Journal of Clinical Nutrition highlights that long-term supplementation with B vitamins can lower homocysteine levels, thus reducing cardiovascular risk in post-menopausal women (Verywell Health)
For more detailed information, you can refer to these sources:
Nutrition in Menopausal Women: A Narrative Review from MDPI.
Magnesium and Menopause: Benefits, Efficacy, Side Effects from Verywell Health.
The Eqology Nordic Energy Booster provides additional vitamins and minerals vital for a healthy body therefore reducing symptoms related to the menopause.
Research supports the importance of various minerals and vitamins, including copper, iodine, zinc, selenium, chromium, and vitamin C, for menopausal women. Here's a summary of their benefits:
Copper
Benefits:
Antioxidant Properties: Copper helps in neutralizing free radicals, reducing oxidative stress, and potentially lowering the risk of chronic diseases.
Collagen Formation: It aids in the production of collagen and elastin, maintaining skin and joint health.
Iron Absorption: Copper enhances the absorption of iron, preventing anemia, which can be common during menopause.
Research:
Copper plays a crucial role in various bodily functions, including maintaining cardiovascular health and preventing osteoporosis (Springer)
Iodine
Benefits:
Thyroid Function: Iodine is essential for the production of thyroid hormones, which regulate metabolism. Adequate thyroid function can help manage weight and energy levels during menopause.
Synergistic Effects with Selenium: Iodine works with selenium to support thyroid health and prevent thyroid-related issues (The Nutrition Source)
Research:
Iodine and selenium have a synergistic relationship that is crucial for maintaining thyroid health, which is vital for metabolic balance during menopause (The Nutrition Source)
Zinc
Benefits:
Immune Support: Zinc boosts the immune system, reducing the risk of infections.
Skin Health: It helps maintain healthy skin and may reduce acne and inflammation.
Hormone Regulation: Zinc is involved in the synthesis and regulation of hormones, including those that affect mood and stress levels.
Research:
Zinc deficiency is associated with impaired immune function and skin problems. Adequate zinc intake is essential for overall health, especially during menopause (Springer)
Selenium
Benefits:
Antioxidant Protection: Selenium protects cells from damage by free radicals.
Thyroid Health: It helps in the production of thyroid hormones and protects the thyroid gland from oxidative damage.
Cardiovascular Health: Selenium supports heart health by preventing cell damage and reducing inflammation (The Nutrition Source)
Research:
Selenium’s role in thyroid function and its antioxidant properties are well-documented, making it a critical nutrient for menopausal women (The Nutrition Source) (Springer)
Chromium
Benefits:
Blood Sugar Control: Chromium improves insulin sensitivity and helps regulate blood sugar levels, which can prevent weight gain and metabolic syndrome.
Weight Management: It may assist in reducing body fat and increasing lean muscle mass (Verywell Health)
Research:
Studies indicate that chromium supplementation can aid in weight management and improve metabolic health, which are crucial during menopause (Verywell Health)
Vitamin C
Benefits:
Antioxidant Effects: Vitamin C protects against oxidative stress and supports the immune system.
Collagen Production: It is essential for the synthesis of collagen, promoting skin elasticity and reducing wrinkles.
Iron Absorption: Vitamin C enhances the absorption of non-heme iron from plant-based foods, preventing anemia (Springer)
Research:
Vitamin C is well-known for its antioxidant properties and role in collagen synthesis, making it beneficial for maintaining skin and overall health during menopause (Springer)
Conclusion
These minerals and vitamins are crucial for managing the symptoms and health challenges associated with menopause. They support various bodily functions, from hormone regulation and immune support to skin health and bone density.
Always consult with a healthcare provider before starting any new supplements to ensure they are appropriate for your specific health needs.