To protect your heart, bones and health in the years approaching the menopause a good quality multivitamin and mineral containing vitamins A, D, E, C, B1, B2, B3, B5, B6, B12, folic acid, calcium, magnesium, iron, zinc, chromium, selenium, boron and manganese should form the foundation of your supplement programme. (The one I use in the clinic is MenoPlus). 

You can then, if you feel you need an extra helping hand, add in other supplements which have been shown to be beneficial in connection with the menopause.

For best results take these additional supplements for the short term, say a period of three to four months. After that re-assess them for improvements in your health and work with your healthcare practitioner to adjust your supplement programme accordingly.

• Antioxidants: If you are eating a healthy diet and taking a multivitamin and mineral supplement you may not need to take additional antioxidants unless you have a strong family history of cancer. Antioxidants are abundant in fruits, vegetables and sprouted grains so make sure you get plenty of these foods in your diet. If, however, you exercise a lot and are exposed to a great deal of stress and chemical pollutants it might be wise to add an antioxidant complex to your supplement programme.  (The antioxidant formula I use in the clinic is called Nutriguard).
• Boron: A study published in the British Journal of Nutrition in 1993 showed that increasing dietary intake of the mineral boron  in postmenopausal women decreased the amount of calcium excreted in the urine. That means less risk of bone loss. U.S. Department of Agriculture studies found similar benefits for a high boron diet. Make sure that your multivitamin and mineral contains enough boron. (The MenoPlus multivitamin and mineral contains boron as does the OsteoPlus supplement I use in the clinic.) Three and a half ounces of almonds, prunes, or raisins each contain at least 2 mg of boron. Asparagus, cabbage, figs, peaches, and strawberries are good sources as well.
• B vitamin complex: B vitamins are incredibly helpful during times of stress and symptoms of B vitamin deficiency include anxiety, tension, irritability and poor concentration. If this sounds familiar or if you are under a great deal of stress it might be a good idea to supplement with additional B vitamins for a few months to get your health and energy back. You should be getting about 50 mg of most of the B vitamins a day so if your multivitamin isn’t giving you enough add a B complex to your supplement plan.
• Calcium: This mineral helps guard against osteoporosis. Calcium also appears to improve blood sugar balance and recent studies have shown that extra calcium can help with weight loss. Good source of calcium other than dairy products include brazil nuts, almonds, sesame seeds, salmon with bones and green leafy vegetables.  When choosing a supplement containing calcium, read the label, and choose calcium citrate rather than calcium carbonate.  Unfortunately, calcium carbonate is one of the cheapest forms of calcium, which is otherwise known as chalk.  It is one of the most difficult forms of calcium to absorb, and you need a highly efficient digestive system to order to manage it.  On the other hand, calcium citrate is almost 30% more absorbable than calcium carbonate.  (The MenoPlus and OsteoPlus supplements contain calcium citrate and also magnesium in the citrate form for maximum absorption.)
• C Vitamin: Vitamin C is a powerful immune booster but it is particularly helpful at the menopause. Giving women vitamin C with bioflavonoids has been shown to reduce hot flushes. Vitamin C helps to build up collagen which gives your skin and tissues elasticity and can therefore be useful in the treatment of vaginal dryness and stress incontinence. Collagen is also important for strong bones. Vitamin C is abundant in fruit and vegetables but you may also want to supplement your diet with 1000 mg per day of vitamin C and bioflavonoids. When choosing vitamin C, choose the alkaline form, ascorbate, rather than ascorbic acid as we know that the more acid the diet the greater the bone loss.  (Vitamin C Plus – an alkaline form of vitamin C).
• D Vitamin: This vitamin is crucial for the absorption of calcium so important for bone health and has now been found to be important in cancer prevention.  Dietary intake of vitamin D has decreased over recent years and may be linked to rising cases of osteoporosis. Vitamin D can be toxic in high doses so just take the amount that is your multi-vitamin and mineral and do not add in a separate vitamin D supplement unless you have been tested and found to be deficient. (This is done with a simple blood test).  Get plenty of exposure to sunlight. Fatty fish, such as halibut, mackerel and salmon are rich sources of vitamin D and also egg yolks.
• Essential fatty acids: Dry skin, cracked nails, lifeless hair, depression, aching joint, lack of energy, weight management problems, forgetfulness, vaginal dryness and breast pain are all symptoms of deficiencies in essential fatty acids but can also be part and parcel of the menopause. Components of these fatty acids may protect you from heart disease because they’re believed to increase HDL (‘good’) cholesterol while lowering triglyceride levels and blood pressure. That’s why supplementing with EFAs during the menopause may be able to help not just with your symptoms but also help to decrease your increased risk of heart disease around this time.  In addition to making sure your diet is rich in EFAs from oily fish, nuts and seeds take a good fish oil supplement.  (I use one called Omega 3 Plus in the clinic as you only need to take two capsules a day to get a good dose see Resources)  If you are vegetarian or vegan and prefer not to take fish oil then linseed (flax) or hempseed oils are fine.
• E Vitamin: This vitamin is helpful for the relief of hot flushes, breast tenderness, and vaginal dryness. It can also be used topically for vaginal dryness by piercing the capsule and rubbing the oil into the skin. A dose around 400ius per day is considered beneficial. Asparagus, avocados, brown rice, egg yolks, lima beans, peas and sweet potatoes are the best food sources.
• Magnesium: This mineral has a calming effect, so it eases symptoms like irritability, anxiety, mood swings, and insomnia. It also helps your bones absorb calcium, raises levels of HDL (“good”) cholesterol while lowering LDL (“bad”) cholesterol, and helps muscles–including your heart–to relax. Good sources are almonds, cashews, whole grains and most green leafy vegetables. 

Note: See next months issue for an A to Z of natural herbal supplements for the menopause.

This entry was posted on Tuesday, January 1st, 2008 at 4:10 am and is filed under Cancer, Heart Disease, Menopause, Osteoporosis, Supplements. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.