In my previous article, I wrote about blood sugar levels during and after menopause. As women get older, hormone changes before and during menopause often cause hot flashes, irritability and sleep deprivation. These drops or spikes in the hormones not only impact your mood and life, but they can also affect your blood sugar. .
In this article I discuss How Menopause Changes Vitamin and Mineral Needs. As we age we require certain micronutrients, this is also the case with perimenopause and menopause.
Calcium
Supports the heart, muscles, and bones and other parts of the body. As we age the body absorbs less calcium from foods which affects bone health. After the age of 50 a woman’s calcium needs increase from 1,000 milligrams daily to 1,200 milligrams. Sources of calcium come from dairy foods, such as milk which has Vitamin D to promote calcium absorption.
Vitamin B6
Helps support energy and metabolism and heart health. It is found in animal and plant food, fish, chicken and beans and some breakfast cereals, bread and pasta. As it is a water soluble nutrient the body does not produce it so a balanced diet is required to supplement this vitamin. B6 increases to 1.9 milligrams per day after 50.
Vitamin B12
Helps produce red blood cells and DNA, supports the heart and nervous system. After 50 the general recommended dosage is 2.4 mcg.
Iron
Plays a very important role in the body. As part of the red blood cells, it delivers oxygen to every cell. It is found in animal and plant foods, which include meat, seafood and legumes. If you are perimenopausal it is recommended taking 12 mg a day. If you are post menopause, the dosage is 8-10 mg a day. As you move through menopause it is very important to have your doctor check your iron and ferritin levels. In general, women after menopause should choose supplements with little or no iron as it can cause iron overload in the body. Consuming iron-rich foods as part of a balanced diet is a much better way.
Vitamin D
A nutrient that women do not get enough of. This comes from foods such milk, salmon and tuna. It also supports immunity, cell function and the nervous system and bones. The body makes vitamin D when skin is exposed to strong ultraviolet rays from the sun. However, it is difficult for many women to produce adequate amounts of vitamin D. If you choose to take a Vitamin D supplement, talk to your doctor first to advise you of the best dosage.
Omega 3
Fats are necessary for proper blood clotting, helping arteries relax and contract properly, and for reducing inflammation in the body. Omega 3 fats also decrease elevated triglycerides in the blood, and possibly lower blood pressure. The World Health Organisation (WHO) suggests adults consume 200 – 500 milligrams a day.
Choosing Dietary Supplements
There is a lot of mixed research about supplements but any supplement that may affect your health should be discussed with your doctor or health professional. I want to also mention here, just because a supplement is natural that doesn’t make it safe because some may contain ingredients that can interact with food, medications or other supplements and may pose concerns for women with chronic conditions. When choosing a supplement it is important to be mindful. Do the research and find out a company’s authenticity or seek advice on what brands can be trusted. Most companies make bold claims. Read the ingredients, if you don’t recognise or understand, research them to make sure it’s not an unnecessary additive. Low quality supplements can be full of additives that block your body from absorbing the nutrient you want. Some supplements may include botanicals and inactive ingredients used in their production. Check the label if you are sensitive to colours and filler, such as those that may contain gluten.
Emma Bitz.
Aging. Body Health. Food and Nutrition. Menopause.
Photo by Diana Polekhina
If you enjoyed this article and would like to help us support this beautiful project so we can continue creating amazing content; please help us by donating as little as the cost of a coffee or as much as you like.
and
