The Best Multivitamin for Menopause
Menopause can be a challenging time, with a lot going on physically, hormonally, and, of course, emotionally. Some women will breeze through menopause with hardly a symptom while others have a difficult time adjusting. Most women are somewhere in between a very easy transition and a very difficult one, but whatever your experience, menopause is a time of life that has unique nutritional needs.
Menopause is defined as the cessation of menstruation. Technically it begins 12 months after the last menstrual period anywhere from the age of forty to the late fifties.
The average age is 51. It was thought that menopause signaled the start of “old age” or the last stages of life. That is hardly accurate anymore. Many women living into their eighties, nineties, and beyond live more years after menopause than their childhood and child-bearing years combined.
How can a multivitamin help with symptoms of menopause?
- Hot flashes
Hot flashes are often described as intense bursts of heat. Your face becomes flushed and you may experience nausea, racing heart and heavy perspiration (source). Hot flashes are caused by changing hormones, in particular, a reduction of estradiol.
They can be brought on by a warm environment, stress, tight clothes, caffeine, or alcohol and last anywhere from two to thirty minutes. Vitamin E and B12 may help control hot flashes with other supplements such as soy, black cohosh, and red clover.
- Night sweats
Night sweats when associated with menopause are simply hot flashes that happen during the night. You can prepare by wearing lightweight night clothing, using bedding that is easily adjustable, and keeping a water bottle by your bedside.
Night sweats can also be a symptom of other very serious conditions such as cancer, infections, and hypoglycemia. If the night sweats persist or you have other symptoms, it is important to contact your doctor.
- Sleep disturbances
The sudden drop in estrogen and progesterone not only contributes to night sweats but can also wreak havoc on your emotional health. Again, you can physically prepare by making your bed comfortable and dressing comfortably.
You can also prepare psychologically by having a regular bedtime routine, which may include warm milk or herbal tea and a hot lavender bath. Remember to steer clear of caffeine and alcohol before bedtime.
- Mood changes and depression
It is perfectly normal to see your mood fluctuate during this time. You may experience tearfulness, mood swings, lack of energy, anxiety or depression (source). Exercise is important in keeping all menopausal symptoms in check, but especially mood changes or depression.
Natural supplements such as St. John’s Wort or Kava may help, but it is also imperative to have a well-balanced diet. Vitamin B complex is also crucial for healthy brain function and fighting depression. Your doctor may also prescribe an antidepressant.
- Slow metabolism and weight gain
It stands to reason with the hormonal shifts during menopause and the fact that your body is no longer preparing for pregnancy, your metabolism is going to slow down.
It is important, of course, to exercise, but also be aware of any unhealthy or overeating mood changes or depression may be causing. You will need to eat less to maintain your weight. Sufficient amounts of vitamin D and B complex vitamins are critical in the fight against weight gain.
- Loss of bone density
This is also due to lack of estrogen. It is crucial to get sufficient calcium as well as Vitamin D to protect your bones (source)
- Vaginal dryness and lack of libido
Any of the symptoms of menopause can affect the way a woman feels about intimacy and sexual relations. Vaginal dryness can make sexual intercourse uncomfortable and even very painful. Discussing your concerns with your partner is important.
Besides treating your other symptoms to help your libido, vaginal dryness can be treated with lubricants such as KY jelly. You may even want to talk to your doctor about vaginal or oral estrogen. Menopause does not need to be the end of your sex life.
Points to consider when choosing a multivitamin for menopause
Many women are very concerned about the changing and additional nutritional needs their bodies need during and after menopause, but at the same time, they don’t want to put on extra pounds.
In addition to a healthy diet, it is advisable to take a multivitamin formulated for older or menopausal women to make sure you get the nutrients your body needs. When choosing a supplement read the ingredients and reviews carefully and discuss with your doctor which may be the best choice for you.
There are many products to choose from, so it is imperative to consider your individual needs when selecting a product. For instance, do you have a condition where you need added iron or one in which you should not have added iron? How does your stomach react when taking vitamins? You may need a product that is easy on the stomach, or that can be taken with food.
The ideal multivitamin for menopause should be easy to swallow and have once-daily dosing. A multivitamin that requires a two or three times daily dose is easily forgotten and it’s important to be consistent to see maximum results.
Another consideration is how other medications may interact with the ingredients in the product. You must check with your doctor before adding any vitamins or supplements if you are taking a prescription medication.
Multivitamins for menopause often have herbal or alternative components as well as the usual vitamins and minerals. It’s important to do your research as many of their claims are not supported by scientific evidence. You can read more about herbal menopause remedies here.
Exercise is another crucial component in staying healthy during menopause. If you are already active, keep doing what you are doing, but listen if your body tells you to adjust your routine. As we age, we need to do more stretching exercises such as yoga and pilates.
If you have been a couch potato or just don’t have the energy to move after sitting at a desk all day, start slowly. Walking, even for 20 minutes during your lunch break will help. Daily stretching or beginning yoga even for a few minutes a day can make a difference.
This is a complete multivitamin which also derives its vitamins and minerals from whole vegetables and herbs. It has support for heart, breast and eye health in addition to menopausal concerns.
There are some concerns regarding allergies to yeast since it is yeast based, but for the most part, it is found to be very digestible due to the probiotic blend. It can usually be taken on an empty stomach.
- Once daily dosing
- Certified organic and non-GMO
- Contains probiotics
- Contains vitamin K
- Contains food blends for breast, heart and digestive support
This product has been shown to help women with many of the common discomforts of menopause such as hot flashes and night sweats. It is a good multivitamin with significant doses of vitamin D, calcium, and soy isoflavones.
Soy has been shown to be very helpful in relieving menopausal symptoms as a natural estrogen. However, a person with soy allergies would not want to take this product. It does not have any vitamin K, which is ideal for women who take prescribed blood thinners. Vitamin K interacts strongly with blood thinners.
- Contains soy isoflavones
- Once daily dosing
- Many users report improvement in hot flashes
- No vitamin K
- Not suitable for soy allergies
- Can cause stomach upset
- Low calcium dose
This is a product that is an excellent choice for vegans and environmentalists. It uses whole foods such as fruits, vegetables, and herbs to derive the 16 essential vitamins, and it also contains turmeric and black cohosh.
It is entirely organic. It is found not only to relieve menopausal symptoms but also improve cholesterol levels and overall health.
- Organic, non-GMO, certified Vegan
- Gluten Free
- High dose B12 for increased energy
- Fruit and vegetable extracts
- Twice daily dose
- Not suitable for soy allergies
In addition to the needed vitamins, this product also includes superfoods such as spirulina and herbal supplements such as black cohosh. All the ingredients are organic, and it is formulated to be very digestible.
This product does not contain iron, which is a positive as many women do not need additional iron once menopause has begun. Another advantage is the daily dose is just one tablet.
- Contains extra herbal ingredients
- Enzymes for easy digestion
- Gluten-free, wheat-free and dairy-free
- Limited or no evidence for efficacy of herbal ingredients
- Large, hard-to-swallow pills
This botanical formula is great for women who have allergy concerns or who have had trouble digesting vitamins previously. This product also contains herbal remedies such as wild yam and dong quai extract. Although evidence is limited, some women reported relief from flushing and night sweats with wild yam (source).
- Contains extra herbal ingredients
- High dose B12 for energy boost
- High calcium dose
- High price point
- 4 - 8 capsules daily
- Little or no evidence for herbal ingredients
If your menopausal symptoms are not too severe, I would recommend New Chapter Every Woman as it provides additional support for heart, breast, and eye health. For more severe hot flashes, night sweats and emotional concerns both Rainbow Light and Garden of Life have a balanced blend of whole food vitamins along with herbal support from black cohosh and may be the best multivitamin for menopause.
Today’s modern woman is fortunate to have high-quality products to choose from to help with the transition beyond menopause. Again, when choosing a product one needs to consider their personal needs, current medications and other supplements taken for menopause or other concerns. The best multivitamin for menopause for your friend or sister may not be the best choice for you.
Hey, by the way I have found this related graphic from www.herbs-info.com