Francesca Biagioli Vitamin D is a fundamental ally for women in menopause, but not all products on the market are the same. Let's discover together the most important characteristics that a good formula must have to guarantee strong bones, an active immune system and support general well-being in this delicate phase of life.
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Menopause is a life-changing event for a woman, triggering profound hormonal changes that can impact bone health but also general well-being.
At this point, vitamin D takes center stage as the most critical, and supplementation becomes inevitable, taking into consideration the fact that sun exposure, which enables the body to synthesize it, is not adequate. Furthermore, diet, although required, is not adequate in isolation to provide the body with an adequate quantity of this vital nutrient.
Recent studies have shown that vitamin D supplementation reduces the risk of acute respiratory infections, helping to maintain an active immune system, alongside promoting bone and dental health.
This is even more important during menopause when declining estrogen levels, reduced intestinal absorption, and less frequent sun exposure (at least 30 minutes per day is recommended) increase the risk of vitamin D deficiency.
Why vitamin D supplementation is essential during menopause
At menopause, falling estrogen levels lead to a loss of bone density, so osteoporosis and fracture are more likely. In this context, vitamin D is crucial—both by maximizing calcium absorption by bones and supporting the immune system, muscles, mood stability, and other fundamental processes.
Why is supplementation during menopause so crucial? As the skin can no longer convert sunlight into vitamin D and dietary absorption declines, supplementation becomes a primary function. No wonder, then, that vitamin D supplements are the most commonly used for menopause wellness.
Don’t know which one to choose among so many on the market? Keep the following essentials in mind.
Choose vitamin D from natural sources
When supplements are concerned, opting for natural sources is always best. “Natural vitamins” are food or plant-based vitamins. In the case of vitamin D, it can be derived from lichen, so it is an excellent choice for vegetarians and vegans.
In contrast to synthetic vitamins that are chemically manufactured in factories, natural vitamins are better digested by the body. Natural compounds in the form of ingredients allow for increased absorption and metabolism, which works more effectively and longer-lasting.
A practical shopping tip: when purchasing supplements, whether buying vitamin C for immune system defenses or vitamin D for bone protection, ask your pharmacist for naturally derived options.
Vitamin D and vitamin K: the ideal pair
Another crucial factor in selecting vitamin D supplements is their pairing with vitamin K. Vitamin K plays a vital role in directing calcium to bones and teeth and preventing its build-up in soft tissues and blood vessels.
Several studies have emphasized this function. One of the most cited, in the European Journal of Endocrinology, showed that supplementation with vitamin K2, together with vitamin D, halts age-associated bone microarchitecture loss, ensuring bone quality.
This is explained by the ability of vitamin K2 to activate proteins such as osteocalcin and matrix GLA protein (MGP), which are crucial for calcium attachment to bones and arresting arterial calcification.
It is clear that taking both vitamin K and D supplements is particularly beneficial for those who desire to maintain healthy bones, prevent fractures, and promote a healthy heart, especially at menopause or older age.
Fortunately, such supplements that include both vitamins are available and work well in tandem, such as DKE + Magnesium. It contains:
- Vitamin D3, which is the most bioavailable vitamin D;
- Vitamin K2, which is the most bioavailable vitamin K
- Vitamin E, for bone density support;
- Magnesium, a key mineral that helps combat fatigue and mood stabilization.
This makes it a comprehensive option for menopausal women, taking advantage of the synergistic effects of its active constituents.
Packaging matters: safeguarding supplement quality
Not only is the content of supplements pure, but packaging is too. To maintain the active substances best, one should opt for supplements packaged in pharmaceutical-grade dark glass instead of plastic or blister packs. Dark glass protects vitamins from light and helps preserve them.
Plastic containers also may harbor chemicals that destroy the quality of the supplement, especially if kept under excessive heat for extensive durations.
Natural supplements to induce menopausal well-being
In addition to vitamin D, other plant-based supplements can also be utilized to induce well-being during menopause. Phytoestrogens such as kudzu and phytoprogestins such as Dioscorea villosa also function in reducing normal menopausal symptoms such as hot flashes, irritability, and vaginal dryness.
The study “Bioavailability of Phyto-oestrogens” published in the British Journal of Nutrition in 2003 talked about the bioavailability of isoflavones and other phytoestrogens like kudzu. The findings were that isoflavones from this plant have one of the highest rates of bioavailability, and hence kudzu is a very effective natural treatment for symptoms of menopause due to its estrogenic effect.
Dioscorea, particularly Dioscorea alata extracts, has also been justified by studies that reveal its benefits. Mi-Kyung Par, Hyeok-Yi Kwon, Woong-Shick Ahn, et al.’s paper found wild yam extract containing Dioscorea to boost progesterone receptor activity and restore female hormones in menopause.
One of the most powerful supplements which includes standardized kudzu and Dioscorea villosa extracts is Pausanorm Forte. This state-of-the-art natural treatment helps maintain hormonal equilibrium and overall health during menopause.
If you are experiencing the ups and downs of menopause, consider incorporating natural supplements into your regimen. Don’t underestimate the strength of certain natural supplementation, along with a balanced diet and lifestyle, to help you navigate this phase of life with greater energy and serenity.
