Menopause is a natural transition period marking the end of a woman's reproductive years. During this time, hormone levels fluctuate and decline, which can lead to uncomfortable symptoms. Nutrient needs also change, and some vitamins become especially important.
The main vitamins that tend to be low and should be supplemented during menopause include:
- Vitamin D - Crucial for bone health and immunity. Many women are already low in their 40s/50s, and declining estrogen enhances risk of deficiency. Most women need 2000-5000 IU vitamin D per day during menopause.
- Calcium - Essential for preventing osteoporosis. Around 1200mg daily is recommended, along with magnesium and vitamins D and K2.
- Magnesium - Supports over 300 enzymes and bodily processes. Deficiency is common and contributes to symptoms like anxiety, insomnia, headaches. 400-600mg elemental magnesium from supplements is ideal.
- B vitamins
- B12 - Deficiency can cause fatigue, mood changes, and cognitive issues that mimic menopause symptoms. Supplementing 400-1000mcg B12 (methylcobalamin form) helps restore optimal levels.
- B6 - Crucial for regulating hormonal activity. Doses of 50-100mg may help alleviate mood fluctuations, hot flashes, and sleep disruption during menopause.
- Folate - Works synergistically with B12 and B6. Low folate is linked to depressive symptoms in midlife women. Supplementing 400-800mcg daily can counteract this.
Why are these vitamins important during menopause?
- Declining estrogen influences calcium regulation and bone metabolism, increasing demand for calcium, vitamins D and K2.
- Hormone changes also disrupt serotonin activity, making B vitamins key for supporting mood, sleep and neurological health during this transition.
- Stress and inflammatory factors involved in menopausal symptoms increase B vitamin needs across the board.
- Common lifestyle factors like poor nutrition, alcohol use, medications deplete B vitamins as well. Replenishing levels protects mental and physical wellbeing.
The physicians at
Hormone Harmony Clinic specialize in personalized care throughout
perimenopause and menopause. Our comprehensive lab testing evaluates your vitamin status along with hormones. We then craft custom regimens featuring bioidentical hormones, nutrient therapies and lifestyle solutions tailored to your needs. Contact us today to learn more or book a consultation.
Other nutrients that tend to decline during menopause include:
- Iron - Low ferritin / iron deficiency can mimic menopause symptoms. Have levels checked and supplement if warranted.
- Omega-3s - Anti-inflammatory omega-3s from fish oil counteract heightened inflammatory status in menopause.
- Antioxidants - Declining estrogen allows free radicals and oxidative stress to rise. Boost antioxidants like vitamin E, vitamin C and lipoic acid.
- Phytoestrogens - Plant compounds mimic estrogen’s protective effects. Soy isoflavones, red clover and flaxseed lignans are beneficial.
- Probiotics & prebiotics - Support microbiome health, which influences hormone balance and vitamin absorption.
The key is identifying your individual nutrient deficiencies and customizing treatment accordingly. Blood tests combined with expert guidance from a specialist like
Hormone Harmony Clinic provides the targeted solutions women need to thrive through menopause.
Our compassionate professionals welcome you to schedule a visit and experience the difference individualized care makes.
