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Best 3 Vitamins and Minerals for Menopause Symptoms

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You’re encountering a new stage of life, so it’s natural to ask yourself: “What vitamins should I take for menopause?” During this transition, your body will go through many changes, and how you handle menopause will impact your health for the rest of your life.

Menopause is an important part of every woman’s life, and learning which vitamins are good for menopause symptoms will help you get through this time stronger than ever before. What vitamins are good for menopause in the UK? Learn the answer within this simple guide.

Which vitamins do I need to take during menopause?

During menopause, your body sheds its reproductive abilities and prepares for the new needs you’ll have the rest of your life. It’s almost as if you become an entirely different person, which means you might have trouble adapting to your changing needs. Taking vitamin D, however, prevents certain menopausal comorbid conditions, calcium prevents postmenopausal osteoporosis, and vitamin B12 exerts widespread beneficial effects, smoothing the jagged experiences that menopause can bring.

1. Vitamin D during menopause

Synthesised from sunlight and found in certain foods, vitamin D is essential for the absorption of calcium and a variety of other bodily processes. For women, vitamin D becomes even more essential during menopause. In this section, we’ll explain why.

Why it works

As your body goes through menopause, decreasing levels of oestrogen naturally lower the amount of vitamin D in your body. Supplementing with vitamin D during menopause could help with your symptoms, and this nutrient also appears to prevent serious conditions that can be helped along by menopausal changes. Let’s explore:

Science of vitamin D for menopause

Vitamin D and Menopause–a narrative review

Learnings and results from the study: This review of the available clinical evidence concludes that “body composition changes including increased fat mass and decreased lean mass” during menopause can lead to a greater risk of vitamin D deficiency. Additionally, the authors find that vitamin D deficiency “might aggravate discomfort as well as diseases that occur during menopause.”

Does vitamin D status influence lumbar disc degeneration and low back pain in postmenopausal women? A retrospective single-centre study

Learnings and results from the study: Back pain and degenerative spinal issues become more common after menopause. This study examined whether vitamin D deficiency could make these conditions worse in postmenopausal women. The authors conclude that “lack of vitamin D supplementation, high body mass index, and low bone mineral density T score were associated with higher incidence of moderate-to-severe pain in postmenopausal women.”

Evaluating Vitamin D Status in Pre- and Postmenopausal Type 2 Diabetics and Its Association with Glucose Homeostasis

Learnings and results from the study: This study indicates that supplementing with vitamin D during menopause could prevent post-menopausal diabetes. Here’s the key excerpt: “Adequate vitamin D levels in both groups were associated with improved glucose control while hypovitaminosis D in the postmenopausal women was related to poorer glucose control.”

2. Calcium during menopause

Your bones are made from calcium, and you need to keep consuming this essential mineral to maintain optimal bone density. Various factors can reduce your body’s ability to use calcium as you get older, however, so supplementing with this mineral can help prevent natural age-related bone loss.

Why it works

With the help of vitamin D, calcium releases during digestion, and your body then uses these raw materials to build bone tissue. Osteoporosis is one of the most common age-related conditions, but bolstering your calcium levels prior to menopause reduces your risk of osteoporosis. It’s also important to keep taking calcium during menopause to help your body emerge into its next stage gracefully.

Science of calcium for menopause

Efficacy of Calcium Supplements on Bone Mass in Postmenopausal Women

Learnings and results from the study: From 1999, this paper is one of the major foundations of the theory that taking calcium supplements both during and after menopause can help with bone density. Postmenopausal women have one of the lowest calcium absorption rates of any age group, but the researchers conclude that taking calcium supplements is the “most convenient, easy, safe, and inexpensive way to achieve the requirement and to help prevent or treat osteoporosis.”

Vitamin D and calcium intake and risk of early menopause

Learnings and results from the study: In this study, the authors discuss the impact that calcium and vitamin D supplementation may have on the early onset of menopause, which is “defined as the cessation of ovarian function before the age of 45 y.” At the culmination of this clinical research, the authors found that “women with the highest intake of dietary vitamin D… had a significant 17% lower risk of early menopause than women with the lowest intake.”

Calcium/vitamin D supplementation, serum 25-hydroxyvitamin D concentrations, and cholesterol profiles in the Women's Health Initiative calcium/vitamin D randomised trial.

Learnings and results from the study: This clinical study from 2014 indicates that supplementing with calcium and vitamin D during menopause decreases your risk of postmenopausal high cholesterol. The authors report that following the methods described in their study “increases 25OHD3 concentrations and decreases LDL-C.” As the most famous type of bad cholesterol, LDL-C can cause many different health complications during the years following menopause.

3. Vitamin B12 during menopause

Also known as cyanocobalamin, vitamin B12 plays an irreplaceable role in energy metabolism. Not getting enough vitamin B12 can cause anaemia even if you aren’t deficient in iron. Cyanocobalamin anaemia, however, is only one of the issues that can occur when you don’t get enough vitamin B12 during pregnancy.

Why it works

Rather than giving your body the raw materials it needs to fight off osteoporosis like calcium and vitamin D, vitamin B12 exerts a much wider, more subtle effect. Deficiency in vitamin B12 becomes much more common after menopause, and for vegans, supplementing with this essential nutrient is often the best choice.

Science of vitamin B12 for menopause

Selected vitamins and quality of life in menopausal women

Learnings and results from the study: In this paper on the overall effects of vitamins on menopause, Polish nutrition scientists start by stating that the “role of compounds from the group of vitamin B cannot be overestimated in the menopause.” This critical role is due to the widespread effects the B vitamins have in the nervous system, energy processing, and the transfer of one-carbon units throughout your body. If any of these systems becomes compromised during menopause, long-term negative health effects can occur.

A daily intake of approximately 6 mcg vitamin B-12 appears to saturate all the vitamin B-12-related variables in Danish postmenopausal women.

Learnings and results from the study: Menopause imbalances your entire body as you undergo a profound transformation. Changes in how your body processes nutrients are to be expected, but one Danish study has good news for women who want to lessen the impact of menopause with vitamin B12. According to the authors of this study, a “daily vitamin B-12 intake of 6 mcg appeared to be sufficient to correct all the vitamin B-12-related variables measured.”

Interplay of vitamin D, vitamin B12, homocysteine and bone mineral density in postmenopausal females

Learnings and results from the study: This clinical study involved 156 women who had already passed through menopause. Homocysteine is an amino acid that has been linked with cardiovascular disease, and the facilitators of this study found that both vitamin D and vitamin B12 reduce blood plasma levels of homocysteine in postmenopausal women.

Why does my body need more of vitamin D, calcium, and vitamin B12 during a menopause?

Menopause is unlike anything else you’ve experienced in life. Your body is slowing down and changing course, and observing the right nutritional balance will help you stay harmonised, healthy, and active during this natural part of life’s cycle. The three vitamins we’ve listed above are always essential, but they become even more important during menopause.

What are the best herbal vitamins and minerals to take during menopause?

Some research shows that ginseng and flax may be useful herbal remedies for menopause symptoms. In addition, antioxidants like turmeric may be just as effective as essential nutrients for menopause fatigue, and reducing oxidative stress will set you up for a healthy postmenopausal life.

Can vitamins and minerals help with menopause mood swings?

What vitamins help with menopause mood swings? Taking the three nutrients we listed above will help you stay stable during menopause, and you might also want to consider using natural nootropic substances like 5-HTP and theanine since they have neuroprotective, mood-stabilising benefits.

Can vitamins and minerals replace hormones during menopause?

No. Under no circumstances should you avoid hormone therapy in preference of supplementation. Consult with your doctor, and make a menopause plan that includes Feel Multivitamin and any other health assistance you may need.

Natural menopause relief with Feel Multivitamin

Ask yourself again: “What vitamins should I take during menopause?” You should have the answer now, and better yet, you should also know where to begin. Stop or pause your Feel Multivitamin subscription at any time, but order today to give yourself the best possible preparation for menopause. It’s never too early to take care of your reproductive health, and Feel Multivitamin makes getting through menopause easy with two convenient daily capsules.

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About the author
Katie Hipwell - Katie is an AfN Registered Nutritionist (RNutr) with a specialism in food and is Head of Nutrition at Feel. Katie has worked in the food supplement industry for 10 years. She has completed a Master's degree in Human Nutrition and an undergraduate degree in BSc Sport and Exercise Nutrition.
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