We are often asked what are the best vitamins to take and which foods to eat during menopause. There is so much information out there and it can often be hard to keep up with the latest must have supplements.
We’ve put together a short list of some of the essential vitamins that may help relieve common symptoms of menopause and how to get them from your diet.
It is so important to always make sure you are eating the correct foods to help your body restore the essential Vitamins and minerals as this will help with your stress and anxiety entering menopause. We hope you will send in your pictures of the recipes you have made..
Please remember that every one of us is unique and it is best to speak to your doctor before you take any supplements; this is a generic guideline.
Selenium
A great supplement for reproduction and thyroid gland function. A deficiency could actually cause sleep problems. It is widely used in treating depression and anxiety.
Consider Selenium for the following symptoms
- Nail and Hair Brittleness
- Fatigue
- Irritability
- Nausea,
- Skin
rashes Diarrhea
Food Containing Selenium
- Brazil is top as they contain 544 mcg per ounce (6 nuts) but only consume 3 servings a week.
- Fish, especially yellow tuna (92 mcg)
- Turkey
- Chicken
- Eggs
- Brown Rice
- Sunflower Seeds
- Mushrooms
- Baked Beans
B12 Vitamin
B12 is naturally found in animal products but is also added to certain fortified foods. B12 is a vitamin our bodies need but cannot produce. Very low levels of B12 may cause a type of vitamin B12 deficiency anaemia called “pernicious anaemia, it may also cause damage to the nervous system. Among the benefits attributed to B12 are improvements to memory function, preventing heart disease and boosting energy.
Consider B12 for the following symptoms
- Weakness, tiredness, or lightheadedness
- Heart palpitations and shortness of breath
- A smooth tongue
- Constipation, diarrhoea, loss of appetite, or gas
- Nerve problems like numbness or tingling, muscle weakness, and problems walking
- Vision problems
Foods Containing B12
- Animal Liver and Kidneys
- Clams
- Sardines
- Beef
- Fortified Cereal
- Tuna
B6 Vitamin
Vitamin B6 is needed to help make the red blood cells that transport oxygen throughout your body and help you feel energized. It is important as it helps your body make serotonin which can deplete in later years.
Consider B6 for the following symptoms
- Skin Rashes
- Cracked and Sore Lips
- Sore Tongue
- Tiredness
- Low Energy
- Tingling and Pains in Hands and F
eet
Foods Containing B6
- Fish
- Turkey
- Beef
- Eggs
- Peas
- Seafood
Vitamin D3
This vitamin is essential for bone pain and muscle weakness and helps to stave off bone diseases like Osteoporosis. Many cardiovascular problems like Asthma benefit greatly with regular Vitamin D3 supplements. Is so important to get at least 15 minutes of natural sunshine in the summer as this is the best natural form of Vitamin D3.
Consider Vitamin D3 for the following Symptoms:
- Bone pain
- Muscle Weakness
- Breathlessness
Foods containing Vitamin D3
- Salmon. Salmon is a popular fatty fish and a great source of vitamin D
- Herring and Sardines. Herring is a fish eaten around the world
- Cod Liver Oil. Cod liver oil is a popular supplement
- Canned Tuna
- Oysters
- Shrimp
- Egg Yolks
- Mushrooms
Magnesium
Magnesium is a cofactor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. Low magnesium can weaken your bones, give you bad headaches, make you feel nervous, and even hurt your heart.
Magnesium is required for energy production, oxidative phosphorylation, and glycolysis.
Consider Magnesium for the following symptoms
- Muscle Twitches and Cramps
- Osteoporosis
- Fatigue and Muscle Weakness
- High Blood Pressure
- Asthma
- Irregular Heartbeat
- Insomnia
Foods containing Magnesium
- Nuts
- Legumes
- Tofu
- Seeds
- Whole Grains
- Fish, especially fatty fish, is incredibly nutritious
- Bananas
- Leafy Green
