What Vitamins Are Good for Menopause? Top Recommendations

Last updated 06.20.2024 | by Sabrina Johnson | 8 Minutes Read

This article has been reviewed and fact checked by Dr. Karen Pike, a senior physician administrator and board-certified emergency room doctor actively working in northern California. Read more at our medical disclaimer page.


Do you know that over 80% of women experience hot flashes during menopause? (1)

Yeah, that’s a lot of ladies out there!

These sudden bursts of heat, along with other symptoms, can be disruptive and embarrassing for many women and might leave them feeling distraught.

But fear not! Menopause doesn’t have to be a battle against your own body. Research suggests certain vitamins can be very helpful in managing symptoms and reclaiming energy.

It is necessary to be aware of the type of vitamins that work best for menopausal symptoms so you can include them in your diet.

I, for one, always do my research first before incorporating anything into my lifestyle and eating habits. Therefore, after my research and conversations with menopausal women, I have compiled a list of powerful vitamins that can help to alleviate the symptoms.

If you’re wondering what vitamins will suit you, this article will help you learn everything about vitamins, including top recommendations and my personal experiences.

So, let’s dive in to know what vitamins are good for menopause!

Navigating Vitamins During Menopause

Menopause is a word that brings a plethora of emotions, from relief and sadness to worry and frustration. As our bodies transition away from their fertile years, hormonal changes can cause chaos, bringing on hot flashes, night sweats, vaginal dryness, and mood swings.

Many women find relief through lifestyle changes and, in some cases, medications as well. But for those of us who like to take a proactive approach, vitamins, and supplements can be a tempting option.

Why Consider Vitamins During Menopause?

We are aware that during menopause, our estrogen levels fluctuate. Studies have shown that this decrease in production can impact everything from bone health to energy levels (2). This is where vitamins and minerals can come to your rescue. They help to improve our diet and provide targeted support for specific symptoms.

For example, studies conducted have shown that menopausal women with low vitamin D levels are more likely to experience hot flashes (3). So, consuming vitamin D from various sources can help reduce the risk of this symptom.

Let me share my experience of navigating vitamins during perimenopause. At first, I was overwhelmed by so many options: black cohosh, evening primrose oil, and a whole alphabet of B vitamins. Where do you even start?

Unfortunately, the first kind I chose was not suitable for me. It was recommended by one of my friends; however, it gave me stomach aches, and honestly, I couldn’t tell if it made any difference. That’s when I learned what works for my friend might not do a thing for me.

This is why knowledge of your own body symptoms and thorough research are essential to finding the best solution that works for you.

It’s better to talk to your doctor! They can assess your individual needs and any underlying health conditions. They will also check your vitamin and mineral levels through blood tests.

Consider a combination of a healthy diet, regular exercise, stress management techniques, and targeted vitamin supplementation based on your doctor’s guidance.

Top Vitamins for Menopause Symptoms

Okay, so now we’ve established that vitamins can be a valuable tool in our menopause journey (4). However, with so many options, it can be confusing to know where to start. Let’s explore some of the best options and how they might help us alleviate our symptoms.

Vitamin D

This vitamin is crucial for bone health, and up to 90% of women over 50 may not be getting enough vitamin D. This is a problem because estrogen helps our bodies absorb calcium, and with estrogen levels dropping during menopause, our risk of osteoporosis increases.

The vitamin helps our intestines absorb calcium, keeping our bones strong. Women and men with sufficient vitamin D levels experience fewer fractures.

I started getting my vitamin D levels checked regularly. Turns out I was deficient! Since I began supplementing with vitamin D, along with some extra calcium, I’ve noticed a difference in my overall bone strength.

The B-Team

B vitamins are essential for energy production, and research suggests they might be helpful in managing fatigue and mood swings.

Vitamin B-12 is necessary for bone health, neurological function, DNA production, and other health functions. A decrease in this vitamin causes a variety of symptoms, such as fatigue, constipation, weakness, depression, etc.

Vitamin B6 might help alleviate depression and anxiety.

Personally, I opted for a B-complex supplement after discussing it with my doctor. With regular consumption, I do feel a bit more energized throughout the day.

Vitamin E

Vitamin E helps to reduce stress and the risk of depression. While research on the effectiveness of vitamin E for hot flashes is ongoing, some studies suggest it might offer some relief.

Incorporating this vitamin into your diet and as a supplement is beneficial for the overall health of your body.

The effects might differ from person to person.

Calcium

The American College of Obstetricians and Gynecologists (ACOG) recommends that women over 50 get 1,200 milligrams (mg) of calcium daily.

Calcium is absolutely essential for bone health. Calcium deficiency can cause many health conditions, which can become severe with time.

Since my vitamin D deficiency meant my calcium absorption wasn’t optimal, my doctor recommended a calcium supplement alongside vitamin D.

Some Other Options

A few other supplements that are beneficial during menopause include:

Magnesium: May help with sleep and mood regulation.

Omega-3 fatty acids: Might be beneficial for heart health and potentially mood swings.

Evening primrose oil: Some studies suggest it could help with hot flashes, but more research is needed.

Some supplements can have side effects, so it’s important to talk to your doctor before taking any new supplements.

Choosing a Menopause Vitamin Supplement

So, you’ve spoken with your doctor and decided to explore menopause vitamin supplements. Let me tell you beforehand that the aisle at the pharmacy can be overwhelming.

So, how to choose a supplement that’s right for you? Check out for:

Quality

Quality Matters! Whether it’s clothes, utensils, medicines or supplements, ensure you always choose the right quality products.

That’s why it is essential to pick reputable brands and look for third-party certifications. Check for seals from well-known organizations with valid certifications. These certifications indicate that the supplement has been independently tested for purity, potency, and label accuracy.

Dosage

It’s important to understand the dosage of supplements. Many supplements show high doses of vitamins and minerals, but remember, more isn’t always better. Taking excessive amounts can lead to side effects or even toxicity.

When choosing a supplement, follow proper guidelines from trusted sources such as the National Institutes of Health (NIH).

Always read the label carefully. Pay attention to the dosage of each ingredient and compare it to recommended daily allowances.

Side Effect

Supplements can have side effects, just like medications. Some common ones include digestive upset, headaches, and even interactions with medications you’re already taking.

Talk to your doctor about any potential side effects based on your individual health and medications. It’s also wise to start with a low dose and gradually increase it if needed, allowing your body to adjust.

Listen to Your Body

The best way to know if a supplement is right for you is to listen to your body. If you experience any side effects, discontinue use and consult your doctor. It might take some trial and error to find the right supplement or combination that works for you.

I currently take a lower-dose vitamin D supplement with calcium, as recommended by my doctor, and a B-complex because it seems to give me a bit more energy. I’m also considering trying magnesium for better sleep, but I’ll definitely chat with my doctor first.

FAQs

I’m overwhelmed by all the different menopause supplements. Where do I even start?

The best place to start is with your doctor. They can assess your individual needs and recommend specific vitamins or supplements that might be helpful for your symptoms. They can also check your vitamin and mineral levels through blood tests to identify any deficiencies.

Can vitamins completely eliminate my menopause symptoms?

Unfortunately, there is no single solution that guarantees complete relief from all menopause symptoms. However, some vitamins like vitamin D, B vitamins, and vitamin E have shown promise in managing specific symptoms.

Remember, vitamins are best used as part of a holistic approach that includes a healthy diet, exercise, and stress management techniques.

Is it safe to take vitamins for menopause without talking to my doctor?

It’s always best to consult with your doctor before starting any new supplements, including those marketed for menopause. Your doctor can help you find a safe and effective approach to manage your menopause symptoms.

Conclusion

Almost all women suffer from menopausal symptoms ranging from mild to severe.

By working with your doctor and exploring the benefits of vitamins alongside a healthy lifestyle, you can navigate this transition with greater comfort and confidence.

However, obtain the required information regarding supplements to avoid any mishaps.

Author

  • Sabrina Johnson

    Meet Sabrina Johnson, a compassionate author and a seasoned expert in Obstetrics and Gynecology. She is a driving force behind Simply Menopause, where her extensive medical knowledge and empathetic nature come together to empower women in their menopausal journey. Sabrina offers culturally sensitive guidance and support through her approachable writing, making her a trusted friend on the path to menopause wellness.

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