Menopause is a natural transition that all women go through as they age. During this time, hormonal changes can lead to unpleasant symptoms like hot flashes, night sweats, vaginal dryness, and mood swings for some women. Making lifestyle changes and taking the right supplements can help ease some of these symptoms.
When looking for a multivitamin to take during menopause, there are several key things to consider:
- Formulations specifically for menopause support: Look for blends that contain nutrients like calcium, vitamin D, magnesium, B vitamins, and soy isoflavones. These have been shown to help with common menopausal concerns.
- Adequate vitamin D for bone health: Many women become deficient in vitamin D during menopause, increasing risk for osteoporosis. Aim for around 600-800 IU of vitamin D3 per day.
- Calcium and magnesium: Getting enough of these minerals can improve bone density and potentially reduce symptoms like hot flashes. Most multivitamins provide 100-500 mg of calcium. Look for at least 50 mg magnesium.
- Soy isoflavones: Derived from soybeans, soy isoflavones are considered natural selective estrogen receptor modulators (SERMs) that may help minimize hot flashes, night sweats, and bone loss during menopause.
- Cuts out unnecessary extras: Avoid multivitamins that go overboard on ingredients you likely don’t need as a menopausal woman like exceedingly high B12, biotin, vitamin C and iron.
Top Menopause Multivitamin Picks
Here are some top rated multivitamins designed specifically to meet the nutritional needs of menopausal women:
- *Ritual Essential for Women 50 *
- Formulated by experts specifically for menopausal women over 50
- Provides 9 nutrients including 2000 IU vitamin D3 and 220mg magnesium.
- Also contains omega-3 DHA for heart health and hormone balance.
- Transparent about quality and sources of nutrients.
- Vegan, gluten-free, allergen-free.
- MegaFood Women Over 40 One Daily
- Whole food based using nourishing extracts and powders.
- Provides calcium, magnesium, vitamin D3, B vitamins, iron, zinc and a women's nutrient blend
- Certified gluten-free, vegan.
- Non GMO project verified; Soy free.
- SmartyPants Menopause Complete Multivitamin
- Provides clinical dose 4,000 IU vitamin D3, calcium and magnesium
- Contains boron, chamomile, red clover and sage for menopause
- Gummy formula makes it easy to take.
- Non-GMO, gluten free, no artificial sweeteners or flavors.
When to Speak to Your Doctor
While multivitamins can help fill common nutrient gaps during menopause, they should not take the place of any medications or
hormone therapy prescribed by your doctor.
Be sure to have an open conversation with your healthcare provider about all supplements you take. Some herbal extracts like red clover and soy isoflavones could potentially interact with certain cancers, medications or health conditions.
Your doctor can also run blood tests to identify any specific vitamin and mineral deficiencies you may have. This allows you to select the best multivitamin or single nutrient formulas tailored to your needs.
Getting guidance from a
women's health specialist can ensure you find the right balance of lifestyle changes, therapies and supplements to stay healthy during the transition into menopause and beyond.
Our experienced practitioners at Second Spring Hormone Clinic specialize in customized care for perimenopause, menopause and postmenopause. We take time to understand your symptoms, health history and needs to create integrative treatment plans you can truly thrive with. Contact us today to schedule a consultation.
