Menopause Matters Forum
Menopause Discussion => Alternative Therapies => Topic started by: Lalb1 on March 03, 2018, 09:10:13 AM
-
Just wondering which vitamins and what sort of dose people are taking to help?
I currently take
Vit D- 10,000 - 2-3 times a week(always suffered low levels)
Evening primrose oil
Magnesium&calcium
B12
B6
Is there anything else I should add? I just want to feel better, hopefully something that will help with the aches,brain fog,insomnia and low mood.
Thanks 🙂
-
Morning.! You need to be taking vit k2 along with your d3 vitamins as it helps to stop the formation of calcium crystals,when combined with each other it stops arterial calcification.you can buy a combi spray of d3 and k2 which you just spray into your mouth therefore bypassing the liver so your absorption rates will be much better.check it on amazon not a bad price from them.you can also get a good quality multi b vitamin from them.try and get your magnesium and calcium from your food rather than supplements.do a bit of research on this it's quite easy to up your diet to include more also if you can try and drink a glass of milk daily as that will increase your iodine levels which will benefit your thyroid function,it all helps and well done xx
-
I would add that Vit K deficiency is very uncommon in healthy adults. So long as you are eating your greens, you should be getting enough naturally. Olives and olive oil also very rich in K.
P.S. If you do decide to supplement don't take more than 1mg.
https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-k/#what-happens-if-i-take-too-much-vitamin-k
-
Hi Lalb1
I can identify with your symptoms plus add some others :)
I'm on a regime at the moment to correct a Vitamin D deficiency - 10 000 iu D3 daily plus 400-600 mg Magnesium Glycinate and 5 mg Vitamin K2 (Mk 4).
Once I'm at a good Vit D level and if I'm still having symptoms I'll add in B12 supplements.
Have a read about the symtoms for low vit d, low magnesium and low B12- I think you'll be interested.
-
Omega 3 - is very important. If you can eat salmon or tuna at least 3 times a week then that may be enough but popping some Krill oil capsules (expensive I'm afraid) would be good. It takes time for levels to build but omega 3 is good for joints, skin, cognitive function and also mood. DG x
-
I take 2000IU daily of D as my levels are holding well at a higher point. I also take ashwaganda, milk thistle, Evening Primrose, and recently added in some Ginseng. I feel like the single most important aspect of going through menopause naturally is to care for the adrenals. It seems to all start there.
-
That's so interesting regarding the adrenals weathergirl is there a particular supplement that's important for that? I think it's something that may be beneficial for me :)
Currently I take:
Vitamin D
k2 MK7
Magnesium spray
B12
Menopace more as a multivit really
:)
-
I have got really fed up with taking lots of different tablets daily so have ordered multi vitamins. I have trouble swallowing big tablets, as most of the multis are, but have found some chewable ones. Plus magnesium in effervescence drink tablets.
-
Smitten, sorry so late in answering this! I take Ashwagandha as well as maintain mid-high levels of vitamin D (serum level). I have used other 'adaptogens' in the past. Some that you can research for up to date info are: astragalus, ginseng, and rhodiola. There are so many natural/herbals out there that seem to be very effective at helping support the body when under stress.
I was very hesitant to try them at first but after a lot of my own research (and asking questions), I decided to try them. Quality and independent testing of supplements (for potency, contaminants, etc) was the most important thing to me. I've also been using Maca powder for a little while and it seems to balance energy levels nicely. The reason many people bail out on these things (natural/herbal) is they take time and consistency!
There isn't 'immediate' relief like with HRT/prescriptions. The way I view it, these natural preparations are helping the body to achieve the best balance it can within our hormonal system - as a whole. Good luck!
-
That's a really good point as it's easy to give up when nothing changes after a week! I've also read that it takes time and commitment (and much less side effects!) but I'm just too impatient sometimes!
My progesterone cream works within hours but the precursors to make more of my own would probably take weeks.
I find homeopathy quite fast acting but that is stimulating the immune system so probably quicker.
-
Yes!! Exactly whatever works best for each person is what matters! I think everyone's hormonal makeup is just too unique for any one method or way to work for all. There's a lot of back and forth with these- try this/try that, eliminate this, eliminate that, ruling out other issues...all of it!! It can be its own full time job! ;D
-
I've just added 1ml sublingual Vitamin B supplement (contains 1200 mcg B12) and it tastes disgusting!
Think it's doing me good though, even after just two days so I'll have to persevere :beaurk:
-
Lol your right there most of the sprays are gross but super efficient,the Dlux D+K2 spray is very good it's like a minty breath freshener so more acceptable than some of the other flavours.theyre just so much easier on the tummy than pills and you can use anywhere you go just a quick squirt into your cheek and job done.xx
-
Lol your right there most of the sprays are gross but super efficient,the Dlux D+K2 spray is very good it's like a minty breath freshener so more acceptable than some of the other flavours.theyre just so much easier on the tummy than pills and you can use anywhere you go just a quick squirt into your cheek and job done.xx
I'll definitely look out for it, thank you - unfortunately there was an offer on the one I bought so I've actually got 2 bottles to get through ;D
Today I used it after brushing my teeth and the toothpasty taste did make it taste a bit better.
-
Vit K2 is vastly diff from Vit K and not easily obtainable from food, one needs a supplement as it is really only obtainable from grass fed beef, eggs and butter in small quantities and is essential to prevent calcification of the arteries, also for bone health and heart health. Its not a well know vit but really, a very important one.
-
Salad, I have a sublingual B12 (methylcobalamin 1000 mcg) supplement which doesn't taste too bad. It's a small, blackcurrant flavoured tablet from Just Vitamins, which I bought online. Their products are good and reasonably priced.
JP x
-
Salad, I have a sublingual B12 (methylcobalamin 1000 mcg) supplement which doesn't taste too bad. It's a small, blackcurrant flavoured tablet from Just Vitamins, which I bought online. Their products are good and reasonably priced.
JP x
That sounds perfect Joaniepat - the one I got was recommended on a Vitamin B12 Facebook group but now I've read a bit more I realise I should have got the methylcobalamin. I guess it's a bit trial and error until you find one you like and that works. I tried a tablet first but I had an adverse reaction to it - I think it's the bulking agents used :-\
Thanks again :)
-
Have done some research on K2 and it seems that the jury is still out. Cheese seems to be a good natural source and any fermented foods. A supplement should not be taken if you are on anticoagulant medications.
-
My nutritionist is adamant that one cannot obtain enough K2 through the diet as one would need to consume grass fed beef, chicken, eggs, butter and milk and one does not always know whether you are buying grass fed, apparantly Edam and gouda are good ones and I love Sauerkraut so I do eat a lot of that.
-
I see no reason to take Vitamin K2 unless you are at particular risk of deficiency:
"While vitamin K deficiencies are uncommon, you may be at higher risk if you:
Have a disease that affects absorption in the digestive tract, such as Crohn's disease or active celiac disease
Take drugs that interfere with vitamin K absorption
Are severely malnourished
Drink alcohol heavily"
https://www.webmd.com/vitamins-and-supplements/supplement-guide-vitamin-k#1
Here's another article about it
http://www.bbc.co.uk/news/magazine-24049950
Hurdity x
-
I agree with you when it comes to K1 but one cannot get enough K2 from the diet in the majority of cases and it is essential as one ages to take it, I am seeing in my mom K2 deficiencies at her age, which could have possibly been prevented.
-
What kind of deficiencies are you seeing? If it is so crucial, why aren't doctors telling us about it? Thanks for any info. xx
-
I take 5 mg K2 (Mk4) daily.
Vitamin K2 is recommended as a cofactor in helping correct Vitamin D deficiency. It keeps calcium in the bones and teeth and not circulating in the blood stream, which can cause problems, especially if using a high dose Vitamin D3 protocol.
-
She has calcification of the aortic valve which could have poss been prevented by her intake of Vit K2, according to her Dr.
-
Salad I have been told that its imperative to take K2 and a Vit D3 together, apparantly the work together, do you take additional D3?
-
Does anyone use the spray I believe that its quite effective?
-
Cassie, can you point us in the direction of some research as I haven't been able to find any. All I can find is articles with no references.
I am a great advocate of supplements but need to be sure of the science behind the reported benefits. In particular there doesn't seem to be any recommended safe level for K2.
-
Salad I have been told that its imperative to take K2 and a Vit D3 together, apparantly the work together, do you take additional D3?
Hi Cassie
Yes - I currently take 10 000 iu D3 daily (hence the need to take the K2). I'm also taking Magnesium Glycinate 400-600mg, another D3 cofactor.
I'm pleased to say I am finally feeling better after 3-4 years of feeling rough ;D
-
I decided to check out my favourite Doc and his long running blog on heart disease and could only find one mention of K2.
'Can vitamin K prevent atherosclerotic plaques from becoming calcified? Who knows, they have never tested the correct formulation'.
Check out the rest on the blog on heart disease and vitamins here:-
https://drmalcolmkendrick.org/2018/01/27/what-causes-heart-disease-part-forty-five/
A very interesting read.
-
I am going by what my mums specialist physician told me and my very knowledgeable nutritionist who has done a lot of research and studying on vitamins and supplements.
-
Okay 👌, if you are happy with that then that's fine for you. However if I were to consider taking K2, which seems to be quite expensive, I would need to see some solid science. And, at the moment, there doesn't seem to be any.
Sorry.
-
You'll struggle to find double blind placebo research studies on vitamins, minerals and supplements. Only the drug companies can afford to do such thorough expensive research.
Professional advice and trial and error is your best bet. A flexible open mind is needed and we can be at more risk by being risk averse! (My auditor just taught me that).
-
I am not risk adverse but I won't take anything with out adequate information. We are all altimately responsible for our own health.
-
Agree Dangermouse but each to their own.
-
Well girls you are getting a little rude (Cassie and dangermouse), by implying that I am either scared or stupid, when all I was asking for was more information. However you have spurred me on to find the information I was looking for.
Firstly there is no test for K2 deficiency, no one knows what the optimum level should be and therefore what would be the right dose to take.
Secondly the only reason given anywhere for taking a K2 supplement is that modern farming methods mean that cattle and cows are not feed grass. This, if you live in the UK is a wrong assertion.
https://www.food.gov.uk/business-industry/farmingfood/animalfeed/what-farm-animals-eat
Just in case you don't want to read it here is the relevant section:-
Cattle
Dairy cows and beef cattle are usually fed grass during the summer months and conserved forage (grass or maize silage, or hay) in the winter. These forages may be supplemented with cereals and other by-products to increase milk yield or liveweight gain. The diets of both may also include, as available, forage crops such as kale and rapeseed, root crops (turnips and fodder beet), and the pulp remaining from the processing of sugar beet or citrus fruit.
So there you go, mainly grass and even in the winter it is likely to be grass silage or hay (supplemented by other food stuffs). I would also add that there are vast areas of the planet where beef meat and dairy products are not eaten and never have been.
I am sorry if my persistance annoys you but I have always lived my life on a 'need to know' bases, and I need to know everything.
-
No one is being rude Shadyglade, you are being overly sensitive, enough said, peace out, take what you like, I repeat, each to their own.
-
As Cassie says, no offence was intended and being risk averse has nothing to do with fear or stupidity.
I just meant that if we only act on certainty then we may miss opportunities to discover things that make us feel better. I fortunately have and I don't want you and others to miss out from finding your own little gems. There's still so much that science is yet to uncover!
-
Well perhaps then you should limit your comments to the content on what I say and not me personally. I am not risk adverse or over sensitive.
Thank you.
-
I was addressing everyone (I said ‘we' can be too risk averse, not ‘you'). I can be too risk averse myself but fortunately not over sensitive. 8)
Re. the research, you are not the only person on the forum who has requested research when alternatives or people's off-road personal experiences are being discussed, when these are obviously harder to find research on but can be just as valid as HRT. I'd assumed you felt the same as you seemed to have an open mind towards alternatives too.
-
I've moved on now dangermouse, but thank you for your reply anyway.
-
If one eats a healthy, varied diet one shouldn't need supplements or vitamins although having said that, I fell into the trap last year of not getting enough sunshine :(. A blood test 5 weeks after I began feeling really tired showed I was low and hey presto! a few weeks of swallowing capsules helped ease symptoms. I began to think that I had something really serious going on :-\
In the UK most cattle get access to grass at some points of the year. As do sheep and pigs across Norfolk, I were watching some yesterday. Some farmers began allowing their cows to go into and off fields as they wished, going to the milking parlour when they needed relief because the udders were getting heavy. Don't know whether that idea worked or not ::). My Uncle was a herdsman ......... sorry, a bit of meander ::).
I love my greens. But they gives I wind :-X. However. We eat beef at least once a week, I'm not keen on fish though DH eats lots and we eat curries often, chicken roasted with greens, pumpkin, squash and roasties, I love raw cauli and broccoli: we never have enough garden for the amount of fresh peas and beans that I would love to grow ........... not as much cheese as when I was growing up although currently I am into Goats' soft cheese for lunch on crackers with lots of grapes on the side. Does anyone else go 'off' foods that they have enjoyed for
weeks ....... :-\ ?