Vitamins and minerals as dietary supplements with menopause

Hormonal changes in menopause and their effect on health

Climax, or menopause, is a natural period in a woman’s life, characterized by the cessation of menstruation and a decrease in hormone production, primarily estrogen and progesterone. This physiological process, usually starting at the age of 45 to 55 years, is accompanied by a number of changes that affect almost all body systems. A decrease in estrogen levels causes various symptoms that can significantly affect the quality of life of a woman.

Vasomotor symptoms:

Tucks: The feeling of sudden heat, especially in the face, neck and chest, often accompanied by redness of the skin and sweating. Tucks are one of the most common and unpleasant symptoms of menopause. The mechanism of their occurrence is associated with the dysfunction of the hypothalamus that regulates body temperature due to hormonal imbalance.
Night sweating: Similar to the tide, the sensations of heat arising at night and leading to impaired sleep and fatigue. Night sweating is also associated with dysregulation of thermoregulation under the influence of hormonal changes.

Psychological and emotional changes:

Mood swings: A sense of irritability, anxiety, depression and tearfulness. Hormonal vibrations directly affect neurotransmitters in the brain, such as serotonin and dopamine responsible for the regulation of mood.
Sleep disorders: Insomnia, difficulties with falling asleep and maintenance of sleep. A decrease in estrogen levels can violate circidous rhythms and influence the production of melatonin, sleep hormone.
Reducing concentration of attention and memory: Difficulties with concentration of attention, forgetfulness and deterioration of memory. Estrogen plays an important role in cognitive functions, and its deficiency can lead to a deterioration in memory and attention.

Urogenital changes:

Dry vagina: A decrease in the production of estrogen leads to thinning and dryness of the vaginal mucosa, which can cause discomfort during intercourse and increase the risk of infections.
Far urination: Weakening of the muscles of the pelvic floor and a decrease in the elasticity of the bladder can lead to rapid urination and urinary incontinence.
Recurrent urinary tract infections: The change in vaginal pH and a decrease in the protective functions of the mucous membrane increase the susceptibility to urinary tract infections.

Bone changes:

Osteoporosis: A decrease in estrogen levels accelerates the process of bone mass loss, increasing the risk of osteoporosis and fractures. Estrogen plays an important role in the regulation of bone metabolism, stimulating the activity of osteoblasts (cells that form the bone) and suppress the activity of osteoclasts (cells that destroy the bone).
Reduced muscle mass: Hormonal changes can help reduce muscle mass and strength, which also increases the risk of falls and fractures.

Other changes:

Weight gain: A decrease in estrogen levels can slow down metabolism and contribute to the accumulation of fat, especially in the abdomen.
Changes in the skin and hair: The skin becomes more dry and thin, loses elasticity. Hair can be thin and fall out.
Cardiovascular diseases: A decrease in estrogen levels increases the risk of developing cardiovascular diseases, such as coronary heart disease and stroke. Estrogen has a protective effect on the cardiovascular system, improving the lipid profile and reducing blood pressure.

Thus, menopause is a complex period characterized by diverse changes that can significantly affect the physical and mental health of a woman. It is important to consult a doctor in a timely manner to diagnose and develop an individual treatment plan, which includes hormonal therapy (if necessary), changes in lifestyle and taking vitamins and minerals.

The role of vitamins and minerals in maintaining health in menopause

Vitamins and minerals play a key role in maintaining women’s health during menopause. They help to soften the symptoms, strengthen the bones, support the cardiovascular system and improve overall well-being. It is important to understand that vitamins and minerals are not a replacement of hormonal therapy, but can be an effective addition to it or an alternative to women to whom hormonal therapy is contraindicated.

Vitamin D:

Meaning: Vitamin D plays an important role in the absorption of calcium and maintaining bone health. Vitamin D deficiency is often found in women during menopause and can aggravate the loss of bone mass and increase the risk of osteoporosis. In addition, vitamin D is important for immune function, regulation of mood and prevention of certain types of cancer.
The mechanism of action: Vitamin D stimulates the absorption of calcium in the intestines, helping to maintain the necessary level of calcium in the blood. This, in turn, contributes to the mineralization of bones and maintaining their strength. Vitamin D is also involved in the regulation of the activity of osteoblasts and osteoclasts, cells responsible for the formation and destruction of bone tissue.
Recommended dosage: The recommended daily dose of vitamin D for women during menopause is 600-800 IU. However, depending on the level of vitamin D in the blood, the doctor may recommend a higher dosage. It is important to remember that an overdose of vitamin D can be toxic.
Sources: Vitamin D is synthesized in the skin under the influence of sunlight. However, in the winter season and in regions with low solar activity, it is difficult to obtain a sufficient amount of vitamin D only from sunlight. The food sources of vitamin D include fatty fish (salmon, tuna, mackerel), egg yolk and enriched products (milk, juices, flakes).

Calcium:

Meaning: Calcium is the main building material for bones and teeth. During the period of menopause, when the estrogen level decreases, the bone mass is lost faster, increasing the risk of osteoporosis. Sufficient calcium consumption helps to slow down this process and maintain bone strength.
The mechanism of action: Calcium is the main component of hydroxyapatitis, a mineral that makes up bone tissue. Sufficient calcium consumption provides the necessary building material to maintain bone density and prevent their destruction.
Recommended dosage: The recommended daily dose of calcium for women during menopause is 1200 mg. It is important to take calcium with vitamin D, which is necessary for its absorption.
Sources: The main sources of calcium are dairy products (milk, yogurt, cheese), dark green leafy vegetables (cabbage, spinach), enriched products (juices, flakes) and tofu.

Magnesium:

Meaning: Magnesium plays an important role in more than 300 biochemical reactions in the body, including the regulation of blood pressure, blood sugar, muscle and nerves. Magnesium deficiency can aggravate the symptoms of menopause, such as insomnia, irritability and muscle cramps. In addition, magnesium is important for bone health and cardiovascular system.
The mechanism of action: Magnesium is involved in the metabolism of calcium and vitamin D, contributing to maintaining bone health. He also plays a role in regulating the nervous system, helping to reduce anxiety and improve sleep. Magnesium has a relaxing effect on the muscles, preventing convulsions and cramps.
Recommended dosage: The recommended daily dose of magnesium for women is 320 mg.
Sources: Rich sources of magnesium are dark green leafy vegetables, nuts, seeds, legumes and whole granular products.

Vitamin E:

Meaning: Vitamin E is a powerful antioxidant that helps protect the cells from damage caused by free radicals. It can also help soften vasomotor symptoms of menopause, such as ebbs and night sweating. In addition, vitamin E is important for the health of the skin and hair.
The mechanism of action: Vitamin E neutralizes free radicals, preventing oxidative stress and cell damage. It can also improve blood circulation and reduce inflammation, which can help reduce the tides.
Recommended dosage: The recommended daily dose of vitamin E is 15 mg.
Sources: Vitamin E is found in vegetable oils, nuts, seeds, avocados and dark green leafy vegetables.

B vitamins B:

Meaning: B vitamins play an important role in energy metabolism, the functions of the nervous system and the formation of red blood cells. B vitamins deficiency can aggravate menopause symptoms, such as fatigue, irritability and depression.
The mechanism of action: B vitamins are involved in the metabolism of carbohydrates, fats and proteins, providing the body with energy. They are also important for the synthesis of neurotransmitters, such as serotonin and dopamine, which regulate mood and sleep.
Recommended dosage: Recommended daily doses of B vitamins vary depending on a specific vitamin. It is important to consume a variety of foods rich in group B vitamins, or to take a multivitamin complex.
Sources: B vitamins are contained in meat, fish, eggs, dairy products, whole grain products, legumes, nuts and seeds.

Omega-3 fatty acids:

Meaning: Omega-3 fatty acids are indispensable fats that are important to the health of the heart, brain and joints. They can also help soften the symptoms of menopause, such as tides, depression and dry vagina.
The mechanism of action: Omega-3 fatty acids have an anti-inflammatory effect, reducing the risk of cardiovascular diseases. They can also improve brain function and adjust the mood. Omega-3 fatty acids can contribute to the moisture of the vaginal mucosa, reducing dryness and discomfort.
Recommended dosage: The recommended daily dose of omega-3 fatty acids is 1-2 grams.
Sources: The main sources of omega-3 fatty acids are fatty fish (salmon, tuna, mackerel), linen seed, chia seeds and walnuts.

Vitamin C:

Meaning: Vitamin C is a powerful antioxidant necessary for the immune function, collagen synthesis and iron absorption. During the period of menopause, when immunity can weaken, and the level of collagen decreases, vitamin C is especially important.
The mechanism of action: Vitamin C neutralizes free radicals, protecting the cells from damage. It also stimulates the synthesis of collagen, which is necessary to maintain the health of the skin, bones and joints. Vitamin C improves the absorption of iron, preventing anemia.
Recommended dosage: The recommended daily dose of vitamin C is 75 mg.
Sources: The rich sources of vitamin C are citrus fruits, berries, pepper and dark green leafy vegetables.

Iron:

Meaning: Iron is necessary for the formation of hemoglobin, protein in red blood cells, which tolerates oxygen throughout the body. During the period of menopause, when menstruation stops, the need for iron can decrease. However, in some women, iron deficiency can still be found, especially with insufficient nutrition.
The mechanism of action: Iron is a key component of hemoglobin, ensuring the transfer of oxygen from the lungs to the tissue. Iron deficiency can lead to fatigue, weakness and a decrease in immunity.
Recommended dosage: The recommended daily dose of iron for women after menopause is 8 mg.
Sources: Iron is found in red meat, poultry, fish, legumes, dark green leafy vegetables and enriched products.

Brown:

Meaning: Bor is a trace element that plays an important role in the metabolism of calcium, magnesium and vitamin D. It can also affect the level of estrogen in the body.
The mechanism of action: Bor can contribute to increasing estrogen levels, which can soften the symptoms of menopause. It also improves calcium and magnesium absorption, contributing to maintaining bone health.
Recommended dosage: The recommended daily dose of Bora is 3 mg.
Sources: Bor is found in fruits, vegetables, nuts and legumes.

Zinc:

Meaning: Zinc plays an important role in immune function, wound healing and protein synthesis. It is also important for the health of the skin, hair and nails.
The mechanism of action: Zinc is involved in the activation of immune cells, helping the body fight infections. It also stimulates the healing of wounds and helps maintain the health of the skin, hair and nails.
Recommended dosage: The recommended daily dose of zinc is 8 mg.
Sources: Zinc is contained in meat, seafood, nuts, seeds and legumes.

Thus, adequate consumption of vitamins and minerals plays an important role in maintaining a woman’s health during menopause. It is important to use a diverse and balanced diet rich in vitamins and minerals. In some cases, it may be necessary to take vitamin-mineral complexes or individual additives on the recommendation of a doctor.

Herbs and plant components for menopause

Along with vitamins and minerals, many women turn to dietary supplements based on herbs and plant components to facilitate menopause symptoms. Some of these products have an estrogen -like effect, while others have a calming or antioxidant effect. It is important to remember that the efficiency and safety of plant dietary supplements are not always well studied, and before their use it is necessary to consult a doctor.

Clopogon is a booty (Cimicifuga racemosa):

Action: Clopogon is a cystic -shaped clip is one of the most popular and studied herbal products to alleviate the symptoms of menopause, especially the bits and night sweating.
The mechanism of action: The mechanism of action of the clopogon of the cysticized is not fully studied. It is believed that it affects serotonin receptors in the brain, which can contribute to a decrease in the tides. Some studies also suggest that a cystic clopon can have a weak estrogen -like effect.
Efficiency: Many clinical studies confirm the effectiveness of the blexon of the cystic -shaped in reducing the frequency and intensity of the tides. However, some studies have not revealed significant differences between the cysticized and placebo clopogon.
Safety: The boiling of the booby is usually well tolerated, but in rare cases, side effects can occur, such as disorders of the gastrointestinal tract, headache and dizziness. Clopogon is not recommended for women with liver diseases or hormone -dependent tumors.
Output forms: Clopogon is available in various forms, including capsules, tablets and extracts.

Соя (Glycine max):

Action: Soya contains isoflavons, plant compounds, which are similar in structure to estrogen. Soy isoflavon can help soften the symptoms of menopause, such as the ebbs, dry vagina and the loss of bone mass.
The mechanism of action: SOI isoflavones are associated with estrogens in the body, having a weak estrogen -like effect. This can help compensate for a decrease in estrogen level during menopause.
Efficiency: Some studies have shown that soybean isoflavons can reduce the frequency and intensity of the tides. However, the research results are contradictory, and the effectiveness of soybeans can vary depending on the individual characteristics of the body.
Safety: Soya is usually well tolerated, but in rare cases, side effects can occur, such as disorders of the gastrointestinal tract and allergic reactions. Soya is not recommended for women with thyroid diseases or hormone -dependent tumors.
Output forms: Soya is available in various forms, including food (tofu, soy milk, soybeans) and dietary supplements (capsules, tablets).

Лен (flax is not common):

Action: Len contains lignans, plant compounds, which also have an estrogen -like effect. In addition, Len is rich in omega-3 fatty acids and fiber, which are useful for the health of the heart and digestion.
The mechanism of action: Lignans of flax are associated with estrogen receptors in the body, having a weak estrogen -like effect. Omega-3 fatty acids have an anti-inflammatory effect and contribute to maintaining the health of the heart. Fiber improves digestion and helps to reduce cholesterol.
Efficiency: Some studies have shown that flax can reduce the frequency and intensity of the tides. However, the research results are contradictory, and the effectiveness of flax can vary depending on the individual characteristics of the body.
Safety: Len is usually well tolerated, but in rare cases, side effects can occur, such as disorders of the gastrointestinal tract and allergic reactions. Len can interact with some drugs.
Output forms: Len is available in various forms, including seeds, butter and flour.

Red Clover.

Action: Red clover contains isoflavons similar to those contained in soybeans. Red clover isoflavl can help soften the symptoms of menopause, such as tides, night sweating and bone loss.
The mechanism of action: The isoflavons of the red clover are associated with estrogen receptors in the body, having a weak estrogen -like effect.
Efficiency: Some studies have shown that the red clover can reduce the frequency and intensity of the bits. However, the research results are contradictory, and the effectiveness of the red clover can vary depending on the individual characteristics of the body.
Safety: Red clover is usually well tolerated, but in rare cases, side effects can occur, such as disorders of the gastrointestinal tract and allergic reactions. Red clover is not recommended for women with blood coagulation diseases or with hormone -dependent tumors.
Output forms: Red clover is available in various forms, including capsules, tablets and extracts.

Dudnik Chinese (Angelica sinensis, Dong quai):

Action: Dudnik Chinese is a grass that is traditionally used in Chinese medicine to treat various female diseases, including menopause symptoms.
The mechanism of action: The mechanism of action of the Dudnik of Chinese has not been fully studied. It is believed that it affects the hormonal balance and can improve blood circulation.
Efficiency: Studies of the effectiveness of the Dudnik Chinese under menopause are few and contradictory. Some studies have not revealed significant differences between the Chinese dudnik and placebo.
Safety: Chinese dudnik can interact with some drugs, especially with anticoagulants. Dudnik Chinese is not recommended for women with blood coagulation diseases or with hormone -dependent tumors.
Output forms: Dudnik Chinese is available in various forms, including capsules, tablets and extracts.

Valeriana Officinalis):

Action: Valerian is a grass that has a calming and sleeping pill. Valerian can help facilitate sleep disturbances, anxiety and irritability, which often accompany menopause.
The mechanism of action: Valerian has an impact on gamma-aminoles acid (GABA), neurotransmitter, which plays an important role in the regulation of the nervous system. Valerian enhances the action of the GABA, which leads to a soothing and sleeping pills.
Efficiency: Many studies confirm the effectiveness of valerian in improving sleep. Valerian can also help reduce anxiety and irritability.
Safety: Valerian is usually well tolerated, but in rare cases, side effects can occur, such as drowsiness, headache and disorders of the gastrointestinal tract.
Output forms: Valerian is available in various forms, including capsules, tablets and tinctures.

Melissa Officinalis):

Action: Melissa is a grass that has a soothing, antiviral and antioxidant effect. Melissa can help alleviate the anxiety, irritability and sleep disturbance, which often accompany menopause.
The mechanism of action: Melissa has an impact on the GABA, similar to Valerian. It also has antioxidant properties, protecting the cells from damage caused by free radicals.
Efficiency: Studies of the effectiveness of lemon balm in improving sleep and reducing anxiety showed positive results.
Safety: Melissa is usually well tolerated, but in rare cases, side effects can occur, such as drowsiness and disorders of the gastrointestinal tract.
Output forms: Melissa is available in various forms, including tea, capsules and extracts.

St. John’s wort permeated (Hypericum Perforatum):

Action: St. John’s wort is perforated – this is grass that has an antidepressant effect. St. John’s wort can help alleviate the symptoms of depression, which often occur during menopause.
The mechanism of action: St. John’s wort is influenced by neurotransmitters in the brain, such as serotonin, norepinephrine and dopamine, which play an important role in the regulation of mood.
Efficiency: Many studies confirm the effectiveness of St. John’s wort in the treatment of mild and moderate depression.
Safety: St. John’s wort can interact with many drugs, including antidepressants, anticoagulants and contraceptives. St. John’s wort is not recommended for pregnant or nursing women.
Output forms: St. John’s wort is available in various forms, including capsules, tablets and extracts.

It is important to remember: Before you start taking any dietary supplements based on herbs and plant components, you need to consult a doctor. Plant dietary supplements can interact with drugs and have side effects. In addition, the efficiency and safety of many plant dietary supplements are not well studied.

Choice of dietary supplements under menopause: Criteria and recommendations

The choice of dietary supplements with menopause is an individual process that should be based on the needs of a woman, the symptoms that she experiences, and the doctor’s recommendations. There is no universal solution suitable for everyone. However, there are several criteria and recommendations that can help make the right choice:

1. Consultation with a doctor:

The first and most important step is to consult a doctor. The doctor will conduct an examination, evaluate the general state of health and take into account individual needs and contraindications.
The doctor may prescribe the necessary tests to determine the deficiency of vitamins and minerals.
The doctor may recommend hormonal therapy or other treatment methods, as well as select suitable dietary supplements as an addition to the main treatment.

2. Determination of symptoms:

It is important to clearly determine which symptoms are most concerned about. For example, if the main problem is the ebb, then you should pay attention to the dietary supplements with a cystic bonfield or soy isoflavon. If sleep disturbances and anxiety are worried, then dietary supplements with Valerian or Melissa are suitable.

3. Study of the composition of dietary supplements:

Carefully study the composition of the dietary supplement. Make sure that it contains the necessary vitamins, minerals or plant components in adequate dosage.
Pay attention to the presence of additional ingredients, such as dyes, flavors and preservatives. If possible, choose dietary supplements with a minimum number of artificial additives.

4. Choosing a reliable manufacturer:

Choose dietary supplements from famous and reliable manufacturers who have a good reputation and comply with quality standards.
Pay attention to the availability of quality certificates and licenses.

5. Study of reviews:

Read the reviews of other women who accepted this dietary supplement. Reviews can help make an idea of the effectiveness and safety of the product.
However, do not blindly trust all reviews. Remember that each organism is individual, and that which helped one person may not fit another.

6. Accounting for contraindications:

Be sure to read the contraindications to the reception of Bad. Some dietary supplements can be contraindicated in certain diseases or taking drugs.

7. Start with small doses:

Start taking dietary supplement with small doses to evaluate tolerance. If there are no side effects, you can gradually increase the dosage to the recommended.

8. Duration of reception:

The duration of dietary supplement should be determined by a doctor. Some dietary supplements can be taken for a long time, while others are recommended to take courses.

9. Interaction with drugs:

Tell the doctor about all medicines and dietary supplements that you take. Some dietary supplements can interact with drugs by changing their effectiveness or causing side effects.

10. Observation of the result:

Carefully observe your well -being during a dietary supplement. If there are any side effects, stop taking and consult a doctor.

Recommendations for the choice of specific dietary supplements:

With tide: Clopogon is cystic, soy isoflavon, red clover, flax.
For sleep disturbances: Valerian, Melissa, Magnesium.
With anxiety and irritability: Valerian, Melissa, B vitamins, magnesium.
To strengthen bones: Calcium, vitamin D, magnesium, boron.
To improve mood: St. John’s wort (with caution and only as prescribed by a doctor), vitamins of group B, omega-3 fatty acids.
To improve the condition of the skin and hair: Vitamin E, Vitamin C, Zinc, Biotin.

Examples of dietary supplements that can be useful for menopause:

Vitamin-mineral complexes for women during menopause (containing vitamin D, calcium, magnesium, B vitamins).
Dietary supplements with a clopogon of a cystic (for example, “Klimadinon”, “Remens”).
Dietary supplements with soy isoflavons (for example, Estrovel, Femiwell).
Bades with Valerian and Melissa (for example, Persen, Novo-Passit).
Bades with omega-3 fatty acids (for example, fish oil).

It is important to remember that dietary supplements are not a medicine and cannot replace full treatment. They can be an effective addition to a healthy lifestyle and hormonal therapy (if necessary), helping to soften the symptoms of menopause and improve overall well -being.

A healthy lifestyle as the basis for maintaining health in menopause

Vitamins and minerals, as well as dietary supplements based on herbs and plant components, of course, can be useful during menopause. However, they are not a panacea. The basis for maintaining health and well -being during this period is a healthy lifestyle.

Proper nutrition:

Balanced diet: Eat a variety of foods rich in fruits, vegetables, whole grain products, low -fat protein and healthy fats.
Calcium and vitamin D: Provide sufficient consumption of calcium and vitamin D to maintain bone health.
Phytoestrogens: Include products containing phytoestrogens in the diet such as soy, flax and legumes.
Limitation: Limit the consumption of processed products, sugar, caffeine and alcohol, which can aggravate the symptoms of menopause.
Water: Drink enough water (at least 8 glasses per day) to maintain the body’s hydration.

Physical activity:

Regular exercises: Do physical exercises for at least 30 minutes a day, most days of the week. This will help strengthen the bones and muscles, improve mood and reduce the risk of cardiovascular diseases.
Aerobic exercises: Include aerobic exercises in your training program, such as walking, running, swimming and riding a bicycle.
Power training: Do not forget about strength training that help strengthen bones and muscles.
Exercise of balance: Perform balance exercises to reduce the risk of falls.

Stress management:

Relaxation: Find the time for relaxation and classes that bring pleasure. It can be reading books, listening to music, walking in nature or yoga.
Meditation: Practice meditation or other awareness techniques to reduce stress and anxiety.
Communication: Spend time with friends and family to get support and feel less alone.
Hobbies: Find yourself a hobby that will allow you to be distracted from everyday worries and enjoy.

Healthy sleep:

Regular mode: Try to go to bed and wake up at the same time every day, even on weekends.
Comfortable atmosphere: Create in the bedroom a comfortable sleeping atmosphere: darkness, silence and coolness.
Avoid caffeine and alcohol: Avoid the use of caffeine and alcohol before bedtime.
Relaxation before bedtime: Take a warm shower or bath, read the book or listen to calm music before going to bed.

Refusal of bad habits:

Smoking: Throw smoking. Smoking exacerbates the symptoms of menopause and increases the risk of developing cardiovascular diseases, osteoporosis and cancer.
Alcohol abuse: Limit alcohol use. Alcohol abuse can aggravate the symptoms of menopause and