How many B vitamins do you need during menopause?
If you are having trouble losing weight, feeling slower, unmotivated, or stressed, you may need more vitamin B
B vitamins have a complex role in our bodies, so ensuring that you have optimal levels during menopause can be essential to effectively manage symptoms.
This article will tell you why B vitamins are so vital for our health, and how can youmake sure you are getting all you need.
What do I have to know about B vitamins
The B vitamins are essential nutrients than we must eat from food. Nour body cannot produce them on your own.
Poor absorption, stress, or high carbohydrate intake are some of the reasons why many women are not getting enough B vitamins.
Nervousness, irritability, difficulty handling stress, poor concentration, anxiety, tiredness or difficulty maintaining weight are some of the symptoms that can indicate a lack of vitamin B.
Why are B vitamins so important in menopause
The B vitamins participate in a large number of functions, and one of them is the hormone production.For example, B3 and folic acid are necessary for produce estrogens.
As the ovaries go through menopause, they gradually stop producing sex hormones, and it is the adrenal glands and fat cells that continue to produce them. The conversion and production of hormones by the adrenal glands is highly dependent on B vitamins, especially B5 (pantothenic acid).
It is an anti-stress vitamin that favors the functioning of the immune system and plays a vital role in glucose metabolism.
Eat one High carbohydrate diet increases the need for thiamine.
Have antioxidant effects, and is also necessary for red blood cell production and the oxygen transport.
Participate in the formation of sex and stress hormones in the adrenal glands.
They improve adrenal function.Adrenal fatigue is a common secondary condition for many women who go through perimenopause.
B5 (pantothenic acid)
It is key in carbohydrate, fat and protein metabolism of the diet. Can help avoid weight gain that some women suffer in the perimenopause.
Like B3, it is also responsible for the production of steroid hormones like testosterone, estrogen, and cortisol.
It plays a role in mood and sleep patterns as it participates in the production of serotonin, melatonin, and norepinephrine.
The neurotransmitter production as the serotonin, a key brain chemical needed to stabilize the mood, and promote the feeling of well-being.
Some low B6 levels could be related to memory problems, depression, confusion and inability to concentrate.
Participate in the control of blood glucose levels. It is also known as the "beautiful B" because it plays an important role in the maintaining healthy hair, skin and nails.
Helps prevent some neurological birth defects, and alsoprevents memory loss and reduces depression.
Works like the B9, participates in the production of red blood cells and hemoglobin, the oxygen carrier protein.
B12 is also necessary for a healthy metabolism, helping the body convert fat and protein into energy.
Some low B12 levels They can be associated with vertigo, dizziness, and heart palpitations, which are also common complaints in women going through perimenopause.
In what foods do we find B vitamins?
The B vitamins work together, which means that deficiency in one may affect the efficiency of others. A good intake of all the B vitamins is needed.
It is possible to get all the B vitamins of many of the foods that we usually eat on a regular basis, so any deficiency in vitamin B can easily remedy it incorporating some of these foods intoour daily diet:
- B1: Vegetables especially peas, fresh and dried fruits, eggs, whole grains, liver
- B2: Dairy products, eggs, rice, and fortified cereals.
- B3: In meat, fish, whole grains, eggs and milk.
- B5: In chicken, beef, potatoes, oats, kidney, eggs, broccoli and whole grains.
- B6: It can be found in pork, chicken, turkey, fish, whole grains, eggs, legumes, soybeans, peanuts, potatoes, bananas, and avocados.
- B7: It is found in egg yolks and broccoli.
- B9: In green leafy vegetables, liver, peas, chickpeas, brown rice, asparagus, oats, avocados
- B12: Present in dairy products, eggs, meat, poultry and seafood.
Is it necessary to take vitamin B supplements?
Since they are so easily obtained from a well-balanced diet, there arecontroversy on the need to use vitamin B supplements or not.
In the short term, it may be a good idea to take B vitamin supplements to help the body recover, especially in cases of unusual tiredness.
It is important to note that the symptoms of perimenopause are mainly due to hormonal changes, and not vitamin deficiency. But since a deficiency in B vitamins has negative health consequences, it can also increase the symptoms of perimenopause.
Other excellent reason to focus on your diet during menopause.
- How to avoid memory loss in menopause?