Posted on: 11.06.2022 Posted by: Drlark Comments: 0

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.

Vitamin A

Vitamin C

Vitamin E


Black cohosh


Soy Isoflavones

Vitamin A (as beta-carotene)

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.

Vitamin C

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.

Vitamin E

Recommended postmenopausal dosage: 400-2,000 IU daily as

d-alpha tocopherol

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

Alzheimer’s disease.

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.

Black cohosh

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 deficiency—including hot flashes, night sweats,

heart palpitations, headaches, vaginal dryness, depression, anxiety,

and sleep disturbance—with 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.

Soy isoflavones

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:

Getting Started

What is Menopause?

Quiz: Is it Menopause?

Keep it SIMPLE Tip — Taking Herbs

Nutritional Therapies

Power Nutrients for Menopause


Making the HRT Decision

Who Benefits from HRT

If You Must Take HRT

JAMA Study on HRT

Weaning off HRT



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