June 14, 2004
Power Nutrients for Menopause
In addition to a good daily diet, taking
a wide variety of beneficial nutrients to keep you in vibrant health
provides a much broader level of protection than taking only a hormone
pill. Always start with the lowest dose and work your way up.
Recommended postmenopausal dosage: 5,000-15,000 IU daily
Best for: Reducing risk of heart disease
by attacking the free radicals
that oxidize LDL
cholesterol, making it stickier and more dangerous.
Recommended postmenopausal dosage: 1,000-3,000 mg daily
Best for: Fighting heart disease. The Harvard-sponsored
Nurses’ Health Study found that women who took high doses reduced
their risk of heart disease by 42 percent.
Recommended postmenopausal dosage: 400-2,000 IU daily as
Best for: Relieving hot flashes, balancing
mood, restoring energy, and keeping tissues and skin healthy. A
1997 National Institute on Aging study found that supplementing
with 2,000 IU of vitamin E daily even slowed the progression of
Other vitamins and minerals that contribute to
postmenopausal health include:
Vitamin D, vitamin K, B-complex vitamins, iron, iodine (from kelp),
magnesium, zinc, selenium, copper, manganese, chromium, molybdenum,
potassium, and choline bitartrate.
Recommended postmenopausal dosage: If you aren’t taking HRT,
take 1,000-2,000 mg daily.
Best for: They work with vitamin C to help
relieve hot flashes and maintain strong bone.
Recommended postmenopausal dosage: 80-160 mg of standardized
extract a day
Best for: This herb, used for centuries by Native American
women, contains plant estrogens that act like mild estrogens in
your own body. Thus, it can help many of the symptoms resulting
from estrogen deficiencyincluding hot flashes, night sweats,
heart palpitations, headaches, vaginal dryness, depression, anxiety,
and sleep disturbancewith none of the side effects of HRT.
Recommended postmenopausal dosage: 4-6 tbsp. milled flaxseed
or 1-2 tbsp. flaxseed oil daily.
Best for: Its essential fatty acids help
keep vaginal tissues moist and skin supple. The weakly estrogenic
lignans in flaxseed bind with your body’s estrogen receptors, mimicking
the effects of estrogen. Ground flaxseed can also benefit your bones
and may provide protection against breast cancer.
Recommended postmenopausal dosage: If you don’t regularly
consume soy foods, try 50-100 mg daily.
Best for: Their estrogenic activity helps
combat hot flashes, as well as protect against breast cancer and
Read More on Menopause:
Keep it SIMPLE Tip Taking Herbs
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