One way to take care of your health during menopause is to make sure you're giving your body nutrients that support systems that are vulnerable to changing hormones. What vitamins should you take during menopause? Vitamin D is one of the key nutrients.
ContentWhat vitamins should you take during menopause: new researchHow to take vitamin DWhat vitamins should you take during menopause: conclusion
Lack of estrogen weakens your bones as you age; Vitamin D slows down and minimizes the weakening process. Some studies have shown that vitamin D can also help stabilize your emotions and mood, and it is considered the most important vitamin for menopausal women. But WomanEL found research that proves this vitamin is also beneficial for relieving inflammation.
What vitamins should you take during menopause: new research
In most cases, inflammation is a useful process that lets us know that something is wrong. But chronic inflammation can cause significant harm to the body. According to an article published in Nature Medicine, chronic inflammation leads to a number of other diseases, such as cancer, diabetes and chronic kidney disease. If we take into account the mortality rate from diseases associated with inflammation, they account for about half of all deaths.
That's why we were interested in a study published in the Journal of the Academy of Nutrition and Dietetics. As scientists found, women who were deficient and began taking vitamin D3 experienced a decrease in inflammation. Namely, the level of CRP (C-reactive protein, a marker of inflammation) decreased. High levels increase the risk of heart problems. The supplement dose during the experiment was at least 1000 IU per day for at least 3 months. But be careful. Do not take this amount right away. Ask your doctor for a test to see what your vitamin D levels are now.
How to take vitamin D
There are three ways to get vitamin D: through diet, sun exposure and supplements.
The best dietary sources of vitamin D are fatty fish (such as salmon, sardines, herring and mackerel), red meat, liver, egg yolks and fortified foods (such as some fatty pastas and breakfast cereals). If you're vegan, there are also soy and almond milks and yogurts, as well as some orange juices fortified with vitamin D. However, dietary sources generally do not provide enough vitamin D, and a more effective way for the body to produce vitamin D is by exposing the skin to the sun.< /p>
Experts suggest that 10 to 30 minutes of sun exposure, especially between 10 a.m. and 4 p.m., at least twice a week, on the face, arms, hands, and legs without sunscreen, is enough to produce adequate levels of the vitamin. D in the body.
However, this is not always possible, so general recommendations include taking a 10 microgram vitamin D supplement daily throughout the year, especially during the fall and winter months.
What vitamins should you take during menopause: conclusion
If you want to be healthy and have an easier menopause, take vitamin D. This is especially effective, according to scientists, if you already have there is a shortage of it. Although it is believed to be beneficial for bone health (and this is true), this nutrient will also allow you to reduce inflammation in the body and avoid many diseases.
Although gaining excess weight often occurs during menopause, this does not mean that you are doomed. Find out how to eat healthy during this period.