Important nutrients in menopause - for men & women
Sooner or later, we will all experience it: menopause! Both men and women go through this phase, although in different ways.
For women, menopause occurs as the ovaries gradually stop producing the female sex hormone oestrogen, leading to the cessation of ovulation and menstruation. This hormonal change triggers a series of bodily adjustments. Oestrogen has previously helped to slow down bone loss and maintain mucous membrane moisture, affecting cholesterol levels.
For men, the climacteric involves a gradual decrease in testosterone production, starting as early as their mid-to-late 30s. This condition, known as testosterone deficiency syndrome, also brings its own set of changes and symptoms.
Given these significant changes, it's crucial to adapt your health routine to support your body through menopause. Menopause means rethinking your nutrient needs to prevent negative developments.
Best Supplements for Menopause: Key Nutrients to Focus On
During menopause, your body undergoes many changes, necessitating a shift in your dietary approach. Here are some essential vitamins for menopause and vital nutrients that can support you:
Calcium
With reduced oestrogen levels, bone loss accelerates, increasing the risk of osteoporosis and fractures. Calcium is essential as it serves as a building material for bones and teeth. The recommended daily intake of calcium is 1000 to 1500 milligrams.
Sources of calcium include dairy products, leafy greens, nuts, grains, and legumes. To ensure you're meeting your calcium needs, consider supplements like Spirulina & Chlorella. Our Spirulina & Chlorella complex provides a rich daily dose of essential nutrients, including calcium.
Vitamin D
Vitamin D works in tandem with calcium to promote bone health. It enhances the absorption of calcium from food and incorporates it into bone mass. Often referred to as the sunshine vitamin, Vitamin D is produced from sunlight. However, due to limited sun exposure, it's advisable to take Vitamin D supplements. We offer various vitamin D capsules in different dosages to fit your needs.
Vitamin C
Vitamin C is vital for collagen formation, which supports firm connective tissue. It also boosts the immune system and neutralises free radicals that can damage cells. Adults need about 100 milligrams of Vitamin C daily. Ensure you get enough through fruits, vegetables, or Vitamin C capsules to support your body, especially during menopause.
B Vitamins
During menopause, many people experience increased stress and irritability. B vitamins can help by supporting the nervous system, brain function, and restful sleep. They combat stress, fatigue, and "brain fog," which includes issues like concentration difficulties and memory problems.
Omega-3
Menopause can increase the risk of cardiovascular diseases due to factors like obesity and high blood pressure. Omega-3 fatty acids, found in oily fish or supplements, have anti-inflammatory effects and support heart health. They improve blood flow, positively influence cholesterol levels, and strengthen the immune system.
Probiotics
Hormonal changes during menopause can affect digestion, leading to issues like constipation, bloating, and cramps. Including high-fibre foods and probiotic-rich foods in your diet can help. Probiotics support gut health by introducing beneficial bacteria, enhancing nutrient absorption, and boosting the immune system.
Supporting Your Body Through Menopause
Menopause symptoms can be challenging, but you can support your body with the right supplements for menopause and a balanced diet. Listen to your body and make necessary adjustments to your health routine. Regular exercise, adequate hydration, sufficient sleep, and a focus on the essential vitamins and minerals mentioned above will help you navigate this transition with greater ease.
Remember, menopause is a natural phase of life, and with the right support, you can maintain your health and well-being during this time of change.
