B-Complex vitamins are particularly beneficial to the nervous system and as such help to relieve the stress and anxiety that many women suffer during the menopause. Because B Vitamins are water-soluble, they are not stored by the body and you therefore need a regular in-take of them.
Besides aiding with menopausal relief, B Vitamins are also good for: aiding the digestion, guarding against anaemia, maintaining healthy skin, aiding memory and concentration, helping to regulate blood pressure and cholesterol, and helping to increase energy. Vitamin B6 also works as a natural diuretic.
The B-Complex Vitamins incorporates all of the B Vitamins and work more effectively than the individual B vitamins separately.
Natural food sources of B Vitamins include: dairy products, eggs, most red meats, fish and poultry, yeast, most vegetables, bran, whole grains, nuts and some fruits.
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Vitamin E & Selenium
Vitamin E is also used by many women for menopausal relief and as such is commonly known for its relief of hot flushes, vaginal dryness and skin problems during the menopause.
Selenium is an antioxidant and works in synergy with Vitamin E, helping to alleviate hot flushes and menopausal distress, while helping to promote more balanced hormones.
Natural food sources of Vitamin E include: eggs, soya beans, wheat germ, leafy green vegetables, whole-grain cereals, and vegetable oils.
Vitamin C during the menopause helps to support the body’s immune system as we get older and is also great for helping our body’s ability to absorb other vitamins.
Natural food sources of Vitamin C include: berries, citrus fruits, green vegetables, and potatoes.
Calcium, Magnesium & Vitamin D
Calcium and magnesium are in fact minerals, not vitamins, but it is well known that they help to make your bones stronger and healthier and are necessary to protect against loss of bone density during the menopause and as we get older. Vitamin D (also known as the sunshine vitamin, because our bodies absorb it from the sun) is needed to help absorb and metabolise the calcium.
Natural food sources of Calcium include: dairy products, green vegetables, soya beans, salmon, and some nuts.
Vitamin A also helps to promote strong bones, healthy skin and hair, and helps to build resistance to infections.
Natural food sources of Vitamin A include: carrots, liver, vegetables, eggs, dairy products, fruits, and fish liver oil.
Vitamin K can help in the peri-menopause by helping to reduce excessive menstrual flow.
Natural food sources of Vitamin K include: eggs, yoghurt, fish liver oil, and leafy green vegetables.
Potassium helps to regulate the body’s water balance during the menopause, helps to promote the body’s nerve and muscle functionsand helps to normalise the body’s heart rhythms, all of which can be a little off-balanced with the menopause.
Natural food sources of Potassium include: citrus fruits, leafy green vegetables, bananas, and potatoes.
Soy supplements help to lower hot flushes and simulate oestrogenwhich lessons in a woman’s body as she gets older. It is the lack of oestrogen that is believed to be the cause of many menopausal symptoms.