Vitamins for Menopause

Vitamins for menopause can be important. There’s no question that the best way to get the vitamins and minerals you need is from food. Trying to get vitamins from a pill doesn’t replicate the benefits rich in the other nutrients that make the vitamins work so well. 

Having said that, it’s important to consider the fact you might be missing certain vitamins and minerals in your diet, and you may benefit from supplementation. 


The women who are most likely to be missing some vitamins and minerals are…

  • Women that smoke


  • Women that are dieting


  • Women that are under a lot of mental stress


  • Women that are experiencing heavy menstrual bleeding


  • Vegetarians


  • Women that have digestive problems


The metabolic changes of menopause can require different amounts of some vitamins and minerals than you needed when you were younger. For instance, menopausal women need more calcium than the RDA to help prevent osteoporosis, colon cancer, and high blood pressure. 


Many Vitamins for Menopause

Calcium supplementation can help prevent the bone loss that occurs with aging. Women can also benefit from the supplementation of calcium during their postmenopausal years. Calcium and vitamin D also lower blood pressure in women. Consume vitamin D, magnesium, and boron to improve calcium absorption. 

Magnesium for Menopause

One study suggests magnesium may be more important than calcium for building bones. Magnesium depletion results in bones stop growing, low bone density, and increased fragility. Foods high in magnesium include nuts, legumes, cereal grains, dark green vegetables, and seafood. 

Iron for Menopause

Calcium and magnesium aren’t the only minerals important for menopausal and postmenopausal women. You may need to take iron supplements if you have heavybleeding after menopause because you may be loosing a lot of iron. However, after menopause when you are no longer bleeding you need less consumption and should take less iron. Overly high levels of iron have been associated with heart and liver disease. Iron can be found in red meat, fish, green leafy vegetables, cereals, poultry, and beans. 

Vitamins for Menopause

Cultured Sauerkraut has tons of vitamins C and B!

Zinc for Menopause

Zinc is important for a healthy immune system. Sources of zinc include pumpkin seeds and oysters. There are herbs for menopause relief that are good sources of zinc. Herbs containing zinc include wild yam, sage, and nettles. 

Copper for Menopause

Copper is important because it helps build bones, lower cholesterol, and strengthen muscles. Seafood, beans, nuts, organically grown grains, leafy greens, seaweeds, and bitter sweet chocolate are good sources. Herbs containing copper include skullcap and sage. 

Boron for Menopause

Boron helps keep bones healthy. Boron is found in green leafy vegetables, apples, raisins, grapes, cider, wine, and nuts. Boron is in chickweed, dandelions, and nettles. 

Chromium for Menopause

Chromium helps reduce cholesterol. Chromium is found in brewer’s yeast, whole grains, wheat germ, beans, brown rice, beer, cheese, and meat. Chromium is found in the herbs wild yam, red clover, black cohosh, nettles, and oatstraw. 

Selenium for Menopause

Selenium has been linked to lowering the risk of breast cancer and heart attacks. Selenium is found in seafood, grains, chicken, liver, kidneys, mushrooms, and garlic. 

Manganese for Menopause

Manganese is good for hearing, bones, and prevention of diabetes. This mineral is found in leaves that are grown in healthy soil, seeds, and in seaweeds. Herbs with manganese include chickweed, raspberry leaf, wild yam, ginseng, nettles, and dandelion. 

Phosphorus for Menopause

Phosphorus is important for bones and teeth. However, phosphorus can be harmful. Women who get little calcium (not consuming dairy products or green leafy vegetables) can have a calcium to phosphorus ratio of as low as 4:1. Avoid junk foods and sodas because they are high in phosphorus. 

Some Important Vitamins for Menopause

Except for vitamin D, you can get most vitamins for menopause from lots of fruits, vegetables, and whole grains. 

Vitamin D helps with absorption of calcium, and also protects against colon cancer and breast cancer. Vitamin D is found in your skin and is activated by the sun. Foods that have Vitamin D are fatty fish, eggs, and liver. 

Antioxidants are important vitamins for menopause, probably the most important vitamins for women that are aging. These vitamins include vitamin A, C, E, and beta-carotene. 

Vitamin B is said to relieve PMS in premenopausal women, but there haven’t been any clinical studies done to prove it. 


› Vitamins for Menopause

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