What vitamins do you lack during menopause?

During menopause, a woman's body goes through many changes as estrogen levels decline. This can lead to nutritional deficiencies in certain vitamins and minerals. Some of the key vitamins that women may lack adequate levels of during menopause include:

• Vitamin D - Essential for bone health, immune function, and mood regulation. Many women are deficient in vitamin D, and this risk increases after menopause.


• Calcium - Crucial for preventing osteoporosis and bone fractures. Declining estrogen reduces calcium absorption.


• Vitamin B12 - Important for energy, brain health, and red blood cell production. Levels may drop due to changes in digestion.


• Vitamin B6 - Supports immune function, hemoglobin production, and synthesis of neurotransmitters. Deficiency can impact mood.


• Magnesium - Necessary for bone health, energy production, muscle and nerve function. Deficiency is common and worsens with age.

Supplementation with these key vitamins and minerals can help reduce deficiency and relieve troublesome menopause symptoms like:

• Hot flashes and night sweats


• Mood changes and irritability


• Fatigue


• Sleep disturbances


• Weight gain


• Vaginal dryness

However, dietary sources should also be optimized by eating more foods rich in these vitamins:

• Vitamin D - fatty fish, eggs, fortified milk


• Calcium - dairy products, leafy greens, legumes


• Vitamin B12 - animal proteins like meat, eggs and dairy


• Vitamin B6 - poultry, potatoes, bananas


• Magnesium - whole grains, nuts, leafy greens

In some cases, hormone therapy may be recommended by your doctor to help manage menopausal symptoms. This can help regulate estrogen levels. Harmony Hormone Clinic offers customized bioidentical hormone replacement therapy to help women balance their hormones for a more comfortable menopause transition.

Our compassionate practitioners can evaluate your symptoms, nutrition status and lifestyle to develop an integrated treatment plan that addresses deficiencies. This may include:

• Hormone therapy


• Vitamin/mineral supplements


• Dietary recommendations

We also provide nutrition counseling, fitness advice, and emotional support resources because we understand the physical and mental impacts of menopause. Contact Harmony Hormone Clinic today to learn more and take charge of your health during this change.