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These are the nine most important nutrients during menopause

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These are the nine most important nutrients during menopause

Menopause, which begins for many women in their mid-forties and can last for a decade, is accompanied by major hormonal changes.

Specifically, menopause describes different phases – premenopause, perimenopause and postmenopause – during which a woman no longer ovulates and can therefore no longer have children. The time of the last menstrual period, however, is called menopause. After the last menstrual period, it usually takes another few years until the hormonal processes have re-regulated.

Menopause: These symptoms may occur

The menopause, which begins with perimenopause, is accompanied by numerous changes in the body and metabolism. The hormonal changes can cause various symptoms.

The most common include hot flashes, sweats, sleep disorders or increased tiredness, nervousness and general malaise. Women can also experience irritability and even depressive moods during menopause.

Not every woman has to suffer from discomfort during this phase. For some these are only mildly pronounced, while for others they suffer greatly from them over time.

The hormonal and physical changes also place new demands on the nutrient supply. The body needs more of some vital substances than in previous phases of life. The following nutrients are particularly important during menopause:

These are the most important nutrients during menopause

B-Vitamine: The B vitamins include vitamin B12, B6, biotin and folic acid. They are important for the brain and nervous system and have an effect against stress and fatigue. They are also said to reduce so-called “brain fog” during menopause. A deficiency of B vitamins during menopause can promote cardiovascular diseases and strokes as well as cognitive impairments. Legumes, green leafy vegetables, nuts, fish and eggs are rich in B vitamins.
Vitamin D: Taking the so-called “sun hormone” is especially important in the gray winter months. It ensures strong bones and lifts your mood. In addition, vitamin D plays a crucial role in a functioning immune system and in the absorption of calcium. Unfortunately, in our latitudes it is hardly possible to absorb enough vitamin D through sunlight. In addition, women during menopause have a higher need for vitamin D. Therefore: have your vitamin D level checked with a blood test and, if necessary, take an appropriate nutritional supplement.
Vitamin K2: Together with vitamin D3, magnesium and calcium, vitamin K2 helps maintain bone mass and artery flexibility.
Vitamin E: Vitamin E protects cells from oxidative stress and is considered a powerful antioxidant and free radical scavenger. Vitamin E is important during menopause because it can prevent thrombosis, reduce high cholesterol levels and promote the healthy growth of the body’s cells. In addition, vitamin E is chemically similar to estrogen and can prevent hot flashes during menopause. Around 12 milligrams per day are recommended.
Zinc and vitamin C: This combination is important for a strong immune system. In addition, the cells are protected from oxidative stress. Menopausal women should consume around 100 milligrams of vitamin C and 7-10 mg of zinc daily.
Magnesium: The mineral is considered an all-round talent for muscle relaxation, sleep, mood, psyche and stress resistance during menopause. Magnesium can also help with hot flashes during menopause. The recommended daily dose is 300-400 mg.
Calcium: The risk of bone fractures increases with age. Calcium protects against osteoporosis and heart disease and is an important nutrient during menopause. Legumes, green leafy vegetables and nuts are particularly rich in calcium. For menopausal women, the calcium requirement is 1,000-1,200 mg per day.
Omega fatty acids: Omega-3 fatty acids and the like support the brain and heart, have an anti-inflammatory effect and prevent cardiovascular diseases and are therefore valuable during menopause.

See also  Body changes: The nine most important nutrients during menopause

Dietary Supplements vs. Medicines: What’s the Difference?

Dietary supplements are foods and are used to supplement the diet – for example when a balanced diet cannot be maintained. When it comes to dietary supplements, manufacturers do not have to provide advance proof of effectiveness or safety to an authority. In addition, there are no legally prescribed maximum quantities for ingredients – the exception is technological additives.

Medicines, on the other hand, are means that are used to cure, alleviate or prevent illnesses, suffering or physical damage. During the approval process, manufacturers must provide clinical studies that demonstrate the effectiveness and safety of the product. An exact dosage will be checked and determined during the approval process.

Only take nutritional supplements after consulting a doctor

Dietary supplements can provide support during menopause. However, the preparations should not be taken randomly, but only after a blood test and a medical analysis.

If you eat a sufficient and balanced diet, you will need little or no additional dietary supplements. You should also pay attention to high-quality products when purchasing. It’s better to get advice from the pharmacy than order cheaply online.

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