Best Vitamin and Mineral Supplements for Perimenopause and Menopausal Women

Photo by: Bigstockphoto
Photo by: Bigstockphoto

Major organs are affected when the estrogen levels drop during perimenopause or menopause. Before menopause, men are more susceptible to weight gain. They have higher LDL cholesterol. Men also are likely to suffer from insulin resistance. But once a woman becomes menopausal, the risks to all three becomes higher than men. Even if you watch what you eat and exercise daily, you could still gain more weight if you become menopausal. Your body starts getting fewer nutrients because of low estrogen.

Difference Between Perimenopause and Menopause

Perimenopause is the transition to menopause. This could happen to women 30 years old. During this period, the ovary generates less estrogen. The estrogen drop will lead up to the menopausal period. Symptoms of perimenopause include decreased libido, mood swings, and hot flashes. Other signs that points to perimenopause includes breast tenderness, gradual weight gain, and fatigue.

Menopause is a period when a woman stops menstruating. Thus, a menopausal woman could no longer bear children. During menopause, the ovaries no longer produce egg cells. It’s a normal part of aging. This period occurs to women ages 45 to 50. But some women go through menopause early. This may be caused by damaged ovaries or other reproductive disorders.

All these changes will affect a woman’s health. The lack of estrogen means the skin and hair start drying out. The organs will need more nutrients. Apart from a healthy diet and regular exercise, consider taking these supplements:

Fiber Supplements

When the estrogen level drops, fat starts to accumulate. Sometimes, exercising is not enough. You want to eat foods that are high in fiber. Fiber bulks up the stool for easier elimination. It also prevents the absorption of cholesterol in the bloodstream. Fiber is a beneficial compound that prevents cardiovascular diseases. It also helps lose more weight. So apart from consuming fiber-rich foods, take supplements as well. But don’t overdo it. Fiber could cause constipation. Keep yourself hydrated so you don’t suffer from constipation.

Calcium Supplements

Women’s bones become fragile during menopause. They are also more prone to bone diseases like osteoporosis. Apart from taking dairy products, get calcium supplements too! Calcium doesn’t just keep the bones strong and dense, it also directs calories to muscle rather than fat. Go for supplements that offer 1,000 milligrams of calcium. If you’re shooting for stronger bones, take 600 international units of vitamin D as well. Vitamin D promotes efficient absorption of calcium. Together, calcium and vitamin D will prevent bone diseases and other serious conditions.

Omega-3 Fatty Acids Supplements

Omega-3 fatty acids are beneficial compounds that keep the heart and brain young and healthy. It also re-balances the hormones and aid in weight loss. So make sure you boost your consumption of oily fish and take fatty acid supplements. We recommend eating more wild salmon, herring, and sardines.

Omega-3 fatty acids also prevent insulin resistance. Just a gram of fish oil twice per day does wonders for your body. Women should take at least 1,000 mgs of omega-3 fatty acids while men should take 600 mgs.


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