Vitamins to Support the Menopause

The menopause is a transitional stage for women. It is diagnosed after 12 months of amenorrhoea resulting from the permanent cessation of ovarian function. The average age of menopause is 51, and the perimenopause generally begins around the age of 40. It lasts on average seven years, but can last up to 14 years. 

The menopausal transition affects each woman in a unique and varied way. The most notable characteristic of the perimenopause is significant hormonal variability. It causes a hormonal deficiency, particularly in oestradiol (a form of physiological oestrogen), which explains the cessation of periods. You may notice changes in your bone or heart health, in the shape and composition of your body, or in your physical function. Periods may become irregular and various functional symptoms may appear, including premenstrual syndrome (breast tenderness, irritability…) of varying intensity over time.

Menopause-related symptoms vary, and each person may experience one or several of them. 

These include:

Hot flushes and night sweats (affecting around 80% of women due to declining oestrogen levels)

Hair loss

Headaches

Excessive hair growth (hirsutism)

Palpitations

Urinary issues

Insomnia and sleep disturbances

Joint or muscle pain

Breast tenderness

Vaginal dryness

Decreased libido

Weight gain

Chronic fatigue

Anxiety and irritability

Mood swings

Depression

Difficulty concentrating or "brain fog".

These signs are often a reflection of the hormonal changes that occur during this period.

All nutrients are essential. However, at certain life stages, some nutrients become even more important. The menopause vitamins to take in optimal amounts are as follows: 

Vitamin D is one nutrient where dietary intake needs to be even higher, as the body synthesises less vitamin D with age. In postmenopausal women, the ability of the skin and kidneys to produce 1,25(OH)2D3 (the biologically active form of vitamin D) is reduced, as is intestinal absorption, which contributes to lower vitamin D levels in the body. Bone health becomes more vulnerable. Combined with vitamin K2, vitamin D3 is essential for bones. Our pregnancy vitamin D contains both of these vitamins and will help meet your needs. 

B vitamins also play an important role during the menopause, particularly in supporting the nervous system. An adequate intake of these nutrients has beneficial effects on the risk of stroke, osteoporosis, and the risk of bone fractures. They are also important in the prevention and management of cognitive dysfunction and cognitive decline, which are common concerns during the menopause. They also contribute to reducing tiredness and fatigue. A women's dietary supplement rich in these vitamins may be a good option. 

In particular, vitamin B6 is essential for healthy hormonal balance, helping to maintain good oestrogen and progesterone levels. Combined with magnesium, it acts on hormones and also helps reduce stress and fatigue. 

Vitamin A is the menopause vitamin for eye health. Combined with omega-3s, it may be particularly helpful in reducing eye dryness. 

DHA, an omega-3 fatty acid, is essential for the brain. It is associated with a reduction in brain fog, difficulties concentrating, and memory loss, as well as a reduced risk of depression. Omega-3s also support cardiovascular health and vision. Our pregnancy omega-3 is rich in DHA and can help meet your needs. 

An optimal protein intake is also essential to support muscle mass, which naturally decreases with age. 

Among other things, collagen is the most abundant structural protein in the body. Getting enough of it helps support tissues, joints, and skin, which become more vulnerable due to the hormonal decline. It may also help limit hair loss, a common symptom following the hormonal drop. It is also beneficial for the joints, which are affected by ageing. 

Vitamin C, the antioxidant vitamin, is also essential for healthy ageing and protecting cells. It contributes to reducing tiredness and fatigue, and supports the immune system. It also participates in collagen synthesis. 

Our range of collagen dietary supplement is rich in collagen and vitamin C, ideal for you. 

Certain menopause vitamins can indeed help to relieve symptoms during the menopause. A menopause vitamin can be matched to a symptom, for example: 

Hot flushes, night sweats, and hormonal imbalances: vitamin B6 for hormonal balance

Hair loss: vitamin C and collagen 

Joint or muscle pain: vitamin C and collagen 

Chronic fatigue: B vitamins

Anxiety and irritability: magnesium, vitamin B6 and omega-3 DHA 

Mood swings, depression, difficulty concentrating or "brain fog": omega-3 DHA 

Dry eyes: vitamin A and DHA 

Bone fragility: vitamin D3 and K2