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Menopause Vitamins

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Natural Menopause Remedies

Your diet can go a long way towards helping you manage menopause symptoms. The simpler your diet, the better. It’s important to consume as much unprocessed, unrefined whole foods as possible, including carbohydrates with a low to moderate glycemic index, such as fruits, vegetables and whole grains (unless you have a gluten sensitivity). Ensure that you take in plenty of omega-3 fats, vitamin C, Vitamin B6, and magnesium. It goes without saying that it’s important to limit trans fats and alcohol.

Christiane Northrup, MD and pioneer in the field of women’s health and wellness, recommends that you establish the following supplement program to alleviate menopause symptoms:

Antioxidants

• Vitamin C: 1,000 – 5,000 mg
• Vitamin D3: 1,000 – 5,000 IU
• Vitamin A (as beta-carotene): 25,000 IU
• Vitamin E (as mixed tocopherols): 400 – 800 IU
• Glutathione: 2 – 10 mg
• Alpha lipoic acid: 10 – 100 mg
• Coenzyme Q10: 10 – 100 mg

Omega-3 Fats

• DHA: 200 – 2,500 mg
• EPA: 500 – 2,500 mg
(Together, these should total 1,000 – 5,000 mg.)

B Complex Vitamins

• Thiamine (B1): 8 – 100 mg
• Riboflavin (B2): 9 – 50 mg
• Niacin (B3): 20 – 100 mg
• Pantothenic acid (B5): 15 – 400 mg
• Pyridoxine (B6): 10 100 mg
• Cobalamin (B12): 20 – 250 mcg
• Folic acid: 400 – 800 mcg
• Biotin: 40 – 500 mcg
• Inositol: 10 – 500 mg
• Choline: 10 – 100 mg

Minerals

• Calcium: 500 – 1,200 mg
(amount depends on calcium content of diet)
• Magnesium: 400 – 1,000 mg
• Potassium: 200 – 500 mg
• Zinc: 6 – 50 mg
• Manganese: 1 – 15 mg
• Boron: 2 – 9 mg
• Copper: 1 – 2 mg
• Iron: 15 – 30 mg
• Chromium: 100 – 400 mcg
• Selenium: 50 – 200 mcg
• Molybdenum: 10 – 20 mcg
• Vanadium: 50 – 100 mcg
• Trace Minerals – usually from a marine mineral complex.

If you still have menopause symptoms, you can add herbs and super-foods to your diet, as well as Traditional Chinese Medicine, TMC, a combination of herbal formulas and acupuncture.

Just keep the following Chinese proverb in mind:

* Make sure to discuss any supplements / vitamins for menopause program with your health practitioner first.

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