Perimenopause vitamins are a component of a menopause diet plan for the third age.
What you take during the period of perimenopause and then after
menopause should be altered to adapt to the menopause transition.
If you are not sure about the difference between perimenopause and menopause, please read what is menopause?.
Do I Need Them?
At the moment, no vitamins have been directly linked with improvement
of menopause symptoms. So you will not be taking these vitamins because you want to control symptoms.
major indication for using vitamins in perimenopause and after
menopause is to control bone loss that leads to osteoporosis. As
estrogen reduces during perimenopause and falls drastically after
menopause, there is accelerated bone loss. If this goes unchecked, your
bones will become porous and break easily. You therefore need minerals
and vitamins that help in bone function.
There are one major vitamin that is required, with one major mineral
- Vitamin D. This
vitamin helps to absorb calcium from the intestines and keep it in
bones. It works in association with calcium. The recommended daily
intake is 400 UI a day for those 51-70 years and 600UI a day for those
above 70 years. You do not need more than the required amount or you
will run the risk of damaging the kidneys.
- Calcium. This
is the main mineral that is found in bone. About 99% of total body
calcium is in the bones and therefore if calcium is deficient, your
bones will be in real trouble. The recommended daily intake for
perimenopause and menopause is 1,500 to 2000mg a day.
Vitamin D and calcium are not primarily drugs or supplements. They
are part of our foods. Therefore you could get them through your diet or
by pills supplemetns
recommended whenever possible. Of course healthy foods providing these
is obviously better than taking pills. Calcium is found in dairy
products, fish with bones such as sardines and canned salmon, broccoli,
and legumes. You can get Vitamin D from cod liver, salmon,mackerel, low
fat milk, sardines, margarine etc. You also get it from sun exposure.
Walking around then during summer could do some good. Not under
scourging summer heat!
for some reason dietary intake is insufficient, take taking a vitamin
supplement that supplies the recommended daily dose above of both
vitamin D and calcium is appropriate. Be careful not to take more.
Please talk with your doctor before starting it if possible.
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