Nutrients that improve symptoms of menopause

Menopause brings with it a number of unpleasant symptoms and side effects, but you may be able to manage some of them by ensuring you are taking in enough nutrients.

Vitamin B6

Vitamin B6 helps the body produce serotonin, a chemical that transmits signals to the brain. As women enter menopause, their natural serotonin levels will drop. Low or fluctuating serotonin levels can result in mood swings and depression, both of which can be symptoms of menopause. Taking a B6 supplement during menopause can help manage your mood changes.


Your calcium needs will increase during menopause, as the decrease of oestrogen production in your body can result in bone loss as well. You can do this by increasing your intake of calcium-rich foods like dairy, or by taking a vitamin supplement.

Vitamin D

Taking in enough Vitamin D will also improve your bone health as you enter menopause. You can get Vitamin D from the sun, however, being out in the sun for any extended period of time can be detrimental to your health in other ways. We would recommend taking a Vitamin D supplement, and getting five to ten minutes of unfiltered sun a few times a week.

Vitamin E

Vitamin E has been shown to reduce stress, and can even decrease your likelihood of depression. Stress will often make menopausal symptoms like hot flashes and insomnia worse. Foods rich in Vitamin E include almonds, avocado, broccoli, and shellfish, or you may prefer to take a Vitamin E supplement in tablet form.

If you are still suffering with the symptoms of menopause, speak to your healthcare professional about alternative measures.

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