Menopause is a huge, life-altering event for many women. That’s why, when you’re going through menopause, you should always consult your doctor about what you can be doing to help improve and manage your symptoms, including if you should add any vitamins or minerals into your diet. These ten vitamins that many women find helpful may be good ones to ask about.
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Vitamin A
This vitamin is essential for maintaining healthy skin and helps retain moisture in the vagina. It can also support night vision, hair health and support a healthy immune system. Vitamin A can be found in eggs, butter, liver, apricot, mango, cantaloupe, sweet potatoes, carrots, butternut squash, and spinach.
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Vitamin B1, Thiamin
Vitamin B1 helps maintain a healthy nervous system as well as a clear mind. A deficiency in this vitamin can lead to an inability to concentrate as well as issues of memory loss. Sources of Thiamin include potatoes, peas, artichokes, corn, okra, watermelon, avocado, pine nuts pork lobster and oysters.
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Vitamin B2, Riboflavin
Riboflavin has lots of benefits including the maintenance of hormonal balance and adrenal balance, the support of healthy skin, hair, nails and vision and the increase of energy. It can be found in wild rice, millet, wheat, yams, mushrooms, avocado, pinto beans, almonds, hazelnuts, cashews, pumpkin seeds, milk, and yogurt.
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Vitamin B3, Niacin
Vitamin B3 is great at maintaining blood sugar levels and supporting circulation in the body. It is also known for decreasing levels of cholesterol and increasing metabolism in the brain, which helps maintain memory. Food sources include liver, beef, chicken, tuna, salmon sardines, mushrooms, potatoes, peaches, peanuts, whole wheat and corn tortillas.
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Vitamin B5, Pantothenic acid
Pantothenic acid helps support hormonal health and stress management through maintaining the function of the adrenaline hormone. It is also known for its anti-aging qualities and keeps skin youthful and wrinkle-free. Food containing pantothenic are beef liver, chicken, blue fish, abalone, trout, salmon, cod, avocado, and pomegranate.
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Vitamin B6, Pyridoxine
Vitamin B6 is a mood-enhancing vitamin that decreases the risk of depression and stress-related illness. Consuming it may also decrease signs of aging due to its ability to reinforce collagen. Foods containing vitamin B6 include liver, beef, pork, turkey, chicken, brown rice, wheat, walnuts, chestnuts, sunflower seeds and banana.
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Folic Acid
Folic acid is a famous vitamin normally linked to pregnant women. Its benefits include feeling more energetic, clear minded and calm. This vitamin can be found in various foods including asparagus, beetroot, peas, leeks, okra, avocado, oranges, strawberries, trout, oyster, tuna, liver, turkey, whole wheat, and pistachios.
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Vitamin C
Vitamin C carries a host of benefits and is best known for maintaining a healthy immune system. This vitamin is also a great stress reliever as it stabilizes the adrenal glands and can help with hot flash prevention. Food sources for vitamin C are peppers, broccoli, tomatoes, papaya, kiwi, citrus, cherries, and strawberries.
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Vitamin D
Vitamin D is one of the best know vitamins and is known for absorbing calcium from the sunshine, which supports healthy bone development. It can also promote a healthy nervous system and heart rate. Vitamin D can be found in mackerel, sardines, liver and eggs.
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Vitamin E
This vitamin is great for reducing hot flashes, stress, exhaustion and aging. Foods that contain Vitamin E include sesame oil, oatmeal, peanuts, sunflower seeds, sweet potatoes, haddock, lamb, mango, and molasses.
