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Which vitamins should I take if I'm peri-menopausal?

Women often ask me which vitamin supplements they should take during the peri-menopausal and menopause time of their life.  The answer can be none if you have a well-balanced diet, but if you are in doubt that you are getting all the nutritional goodness you need, then a women’s multi-vitamin supplement is a great option.  You will want to ensure you have adequate: 

  • Calcium and vitamin D which are essential for maintaining bone health and preventing osteoporosis.

  • Vitamin B-6 which can help with energy levels and mood as it helps us make serotonin. As we age, our serotonin levels drop and fluctuating levels may be a contributing factor to mood swings.

  • Vitamin B-12 which helps with bone help, neurological function and creating red blood cells. As we age, our bodies lose their ability to absorb vitamin B-12 so our risk of deficiency increases.

  • Magnesium which can help with sleep by relaxing muscles, and it also helps balance blood sugar levels.

  • Omega-3 Fatty Acids which have anti-inflammatory properties and may help alleviate symptoms such as joint pain and inflammation associated with menopause. Additionally, omega-3s support cardiovascular health by lowering triglyceride levels and reducing the risk of heart disease.

  • Vitamin E which is an antioxidant that helps fight cell-damaging free radicals in the body. It can help ease stress. 

Dr Helen Kennedy, Women’s Health Doctor at The Maxwell Practice in Henley-on- Thames

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