Menopause symptoms can range from hot flashes and night sweats to brain fog and fatigue, and while menopause is a natural part of every woman’s life, unfortunately, many women don’t know that their nutritional requirements do change during this time, and this can, of course, make the symptoms of menopause worse.
For example, as estrogen levels decline, the need for calcium increases to protect bone health over time, and to add to this, vitamin D absorption (which the body requires to absorb and process calcium declines), meaning as you’d expect, it’s essential to make sure that you’re getting enough of these. In the case of calcium, it actually affects sleep quality, and lack of vitamin D can cause fatigue, so relatively quickly, we can draw a direct line between vitamin deficiencies and an increased risk of menopause fatigue. And that’s just the tip of the iceberg. This means that, as you’d expect from the title of the article, a lot of women could get a massive boost from supplementing vitamins for menopause fatigue.
Editors Note: We have a product we can recommend that contains most of these ingredients. However, no product covers everything; supplementing everything would take about 8-10 capsules daily. The closest to an all-in-one that you’ll find is EstroCare, which we rated as the number one menopause supplement of 2024.
Understanding Menopause Fatigue
Menopause fatigue is generally an intense feeling of exhaustion that can occur during perimenopause and menopause. Unfortunately, it’s a prevalent symptom experienced by up to three out of four menopausal women! The fatigue felt during this period can be physical and mental, going beyond the normal tiredness one may experience and impacting mood and cognitive health in general.
Fluctuating hormone levels are the main culprit when it comes to menopause fatigue. However, other symptoms like lack of sleep, hot flashes, and depression can worsen the condition and, of course, the deficiencies we’ve already mentioned.
The Best Vitamins for Menopause Fatigue
Vitamin B Complex: Energizing and Nourishing
One of the best vitamins for combating menopause fatigue is the B complex group of vitamins. B vitamins are crucial in metabolism and energy production and essential for overall well-being. Specifically, vitamins B2, B6, B9, and B12 are particularly effective in treating the symptoms of menopause fatigue. These nutrients are critical for energy-producing metabolic pathways in the body. Increasing your intake of B vitamins may also help with other menopause symptoms such as hot flashes, insomnia, and depression. You can find B vitamins in isolated forms or high-quality multi-formula supplements.
Vitamin D: Combating Fatigue and Supporting Bone Health
Fatigue is a common symptom of vitamin D deficiency, which is especially prevalent during menopause. Vitamin D can be obtained from natural sources such as sunlight; although it’s minimal in food, most Americans don’t get enough. People generally don’t know that you can’t absorb vitamin D from sunlight that has passed through glass. This means if you work indoors, you most likely need a supplement. As you’d expect, supplementation with vitamin D can help combat menopause fatigue and improve bone mineral density, reducing the risk of fractures and osteoporosis. It is essential to consult with your healthcare provider to determine if you have a vitamin D deficiency and to determine the appropriate dosage for supplementation.
Zinc: Affected By Hormones and Essential for Energy Levels
Zinc is an essential mineral that plays a pivotal role in combating fatigue during menopause. It is a critical component in numerous enzymatic reactions involved in energy metabolism, helping to convert food into usable energy. Additionally, zinc supports immune function, preventing infections and illnesses that contribute to fatigue. During menopause, hormonal changes can disrupt zinc metabolism, potentially leading to deficiencies. Ensuring adequate zinc intake through diet or supplementation may help alleviate fatigue, support immune health, and promote overall well-being during this transitional phase.
Vitamin C: Cellular Energy and Bone Health
Vitamin C is another vitamin that can help with menopause fatigue. This essential nutrient is involved in energy production at a cellular level. Insufficient intake of vitamin C can result in weakness, fatigue, and muscle aches. Clinical research has shown that taking vitamin C supplements can improve fatigue levels in individuals who do not get enough from their diet. Additionally, adequate vitamin C levels can help maintain bone marrow density, which often deteriorates during menopause.
Calcium: It’s Not Just About Bones
Hormonal changes during menopause can disrupt calcium metabolism and impair the body’s ability to retain calcium in bones. This can increase calcium excretion through urine and feces, contributing to bone loss and osteoporosis. However, that does not only impact menopausal symptoms; it also affects sleep. Calcium produces and regulates neurotransmitters such as melatonin, the hormone that regulates the sleep-wake cycle. Additionally, calcium contributes to muscle relaxation by binding to proteins in muscle contraction, potentially promoting physical relaxation conducive to sleep initiation and maintenance.
Vitamin E: Restful Sleep and Genitourinary Health
Vitamin E is crucial when dealing with menopause symptoms, including fatigue. Research has shown that vitamin E can help with chronic insomnia, hot flashes, and other sleep-related disturbances, allowing for better rest and reduced fatigue. In addition to its sleep benefits, vitamin E can also aid in addressing genitourinary syndrome, a condition characterized by vaginal dryness, burning, itching, and pain. Comprehensive multivitamins often contain vitamin E, making it easily accessible.
Chromium: Essential for Glucose Metabolism
During menopause, hormonal changes can affect insulin sensitivity and glucose metabolism, potentially leading to fluctuations in blood sugar levels. Chromium supplements are sometimes used to support blood sugar control and improve insulin sensitivity in menopausal women. And, of course, fluctuating blood sugar can affect fatigue levels.
Magnesium: Alleviating Insomnia and Reducing Stress
Menopause can put women at greater risk for magnesium deficiency. Research has demonstrated that magnesium supplements can help with menopause symptoms such as insomnia, stress, and hypothyroidism, all of which can contribute to fatigue. Specific types of magnesium supplements, such as magnesium glycinate, have improved sleep time in older adults with insomnia. Incorporating magnesium-rich foods into your diet or considering magnesium supplementation can be beneficial in reducing menopause fatigue.
Omega-3 Fatty Acids: Cooling Night Sweats and Supporting Overall Health
Omega-3 fatty acids, commonly found in fish oil, have been shown to help with symptoms of menopause, including night sweats. These healthy fats also offer various other health benefits, such as reducing depression, anxiety, and markers of metabolic syndrome. Incorporating omega-3 fatty acids into your diet through fatty fish or considering omega-3 supplements can effectively alleviate menopause fatigue and support overall health.
Not Technically Vitamins or Minerals, But Worth Looking At
DHEA: The Precursor to Hormones
DHEA is a precursor to other hormones, such as testosterone and estrogen, which play essential roles in energy metabolism and mood regulation. Much research suggests DHEA supplementation can help replenish hormone levels and support energy production pathways, thereby reducing fatigue associated with menopause. In fact, in many countries, it’s not just in menopause supplements but prescribed.
5HTP – The Thing That Makes Happy And Sleep Hormones
Hormonal changes during menopause can disrupt serotonin levels, contributing to symptoms such as mood swings, anxiety, and sleep disturbances, all of which can contribute to fatigue. 5-HTP supplementation has been studied for its potential to alleviate these symptoms by increasing serotonin levels in the brain. By enhancing serotonin production, 5-HTP may help improve mood, reduce anxiety, and promote better sleep quality, ultimately alleviating menopausal fatigue.
Ashwagandha: Herbal Support for Energy and Well-being
Ashwagandha, an herb traditionally used in Ayurvedic medicine, is another tool to consider for combating menopause fatigue. It has been found to have impressive anti-inflammatory, antimicrobial, cardioprotective, and neuroprotective properties. Research suggests that ashwagandha may potentially alleviate menopause symptoms like insomnia and mood changes. This herb has also been linked to lower stress levels and improved quality of life. Adding ashwagandha supplements to your routine may provide energy support and enhance overall well-being during menopause.
Ginseng: Natural Energy Booster and Mood Stabilizer
Ginseng, an herb with a long history of use in East Asian countries, has been found to have multiple benefits for menopausal women. Studies show that ginseng can decrease menopause fatigue, reduce hot flashes, relieve osteoarthritis pain, boost sexual function, and improve overall quality of life during the transition to menopause. Additionally, ginseng may help improve mood, making it a valuable supplement for menopause-related fatigue and emotional well-being.
Black Cohosh: Traditional Remedy for Menopause Symptoms
Black cohosh has been used for centuries as an herbal remedy to treat symptoms associated with menopause. While preliminary research suggests it may help with symptoms such as hot flashes, further scientific studies are needed to prove its effectiveness. Black cohosh supplements may be worth considering, but it is essential to consult with your healthcare provider before starting any new supplement regimen.
Rhubarb, Soy Isoflavones and Red Clover: Good for Menopausal Symptoms in General
Soy isoflavones and Red Clover are phytoestrogens, meaning they can somewhat mimic the effects of estrogen in the body. As a result, they may help alleviate menopausal symptoms by exerting weak estrogenic activity. Studies have shown that soy isoflavones may reduce the frequency and severity of hot flashes and improve the overall quality of life for menopausal women. Generally, these dietary supplements are more well-known for other menopause symptoms like hot flashes, brain fog, and weight gain, but some studies suggest they can also help with energy.
Maca: Energy and “Energy”
During menopause, maca supplements are often used to alleviate symptoms such as fatigue, mood swings, and decreased libido. While research on the efficacy of maca for menopausal fatigue relief is limited, the studies suggest that it can help improve mood, energy, and sexual function in menopausal women.
The Best Menopause Supplements
EstroCare – The Best Overall
Ingredients: DHEA, Vitamins B6, B12, Vitamin A, Vitamin C, Vitamin D, Iron, Zinc, Black Cohosh, Red Clover, Ginseng Extract, Bifidobacterium animalis, Lactobacillus gasseri, 5-HTP, Chromium, Soy Isoflavones, Calcium Citrate, Magnesium, Maca, Siberian Rhubarb Extract
EstroCare is the best on most lists that have heard of the brand (they’re not a supermarket brand, so lazy reviewers generally don’t tend to cover it). The first is that they contain the correct doses of their 20 ingredients. Most of the competitor brands have less than 20% of the doses that were shown to be effective at treating the physical symptoms of menopause. They’re the only ones we have covered that are all correct. Which, you’d probably think, would be enough to get it the number one spot. It is also a bit of a shocking indictment of the supplements industry at large.
But they also have a money-back guarantee, and yes, that guarantee covers energy levels. This is excellent, as they operate on an honesty policy without requiring you to jump through hoops. We have tested this with a dozen other outlets and confirmed they will honor it.
But, of course, it has ingredients designed to combat almost every issue associated with menopause transition and help manage symptoms, including DHEA, calcium, vitamin D, etc, to help maintain healthy bones and fight the increased risk of osteoporosis. All of the well-tested phytoestrogens and the likes of 5-HTP help with brain fog and sleep issues. And, of course, there are things in here to help with menopause weight gain and probiotics that are designed to help maintain vaginal health (yes, your body produces less of these, too, during menopause).
Now, it’s not a magic bullet, and if you’re struggling, it’s not going to replace hormone replacement therapy. It is the best women’s health supplement designed to ease menopause symptoms that we’ve ever come across, and thus, we couldn’t recommend it more.
That said, it’s probably worth taking an omega supplement along with this if you’re not getting enough omega 3 to support joint and brain health, but that should pretty much cover all of the bases for most women.
Vitamins for Menopause FAQs
Q: What Are the Essential Vitamins for Menopausal Women?
A: During menopause, women may benefit from specific vitamins to support their overall health and manage symptoms. Essential vitamins include Vitamin D for bone health, Vitamins B6 and B12 for hormonal balance and energy levels, Vitamin A for skin and vaginal health, Vitamin C for immune function, and calcium for maintaining bone density.
Q: How Do Vitamins Help Alleviate Menopausal Symptoms?
A: Vitamins play various roles in the body, including supporting hormone balance, bone health, immune function, and mood regulation, all of which can be affected during menopause. For example, Vitamin D helps maintain bone density, Vitamins B6 and B12 support energy levels and hormonal balance, and Vitamin C is an antioxidant to combat oxidative stress.
Q: What Are Some Specific Vitamins and Supplements Recommended for Menopausal Women?
A: Some specific vitamins and supplements commonly recommended for menopausal women include Black Cohosh and Red Clover for hot flashes and mood swings, Ginseng Extract for fatigue and cognitive function, and Calcium and Vitamin D for bone health.
Q: Are There Any Vitamins That May Exacerbate Menopausal Symptoms?
A: While vitamins generally benefit overall health, individual responses can vary. Some women may find that specific vitamins or supplements exacerbate their menopausal symptoms. For example, high doses of Vitamin C or Zinc may cause gastrointestinal discomfort in some individuals.
Q: How Can I Ensure I’m Getting Enough Vitamins During Menopause?
A: Maintaining a balanced diet rich in nutrient-dense foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats is the best way to ensure adequate vitamin intake during menopause. However, some women may benefit from supplementation, especially if they have specific nutritional deficiencies or cannot meet their needs through diet alone.
Q: Is It Safe to Take Vitamin Supplements During Menopause?
A: In general, vitamin supplements are safe when taken as directed. However, it’s essential to consult with a healthcare provider before starting any new supplement regimen, especially if you have underlying health conditions, are undergoing hormone therapy, or are taking medications that may interact with specific vitamins. A healthcare provider can help determine your nutritional needs and recommend appropriate supplements based on your health status and lifestyle.
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