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[jess]

Hi. Happy new year! 
What are the most helpful vitamins a post menopausal woman should take?  I take magnesium,  aloe Vera gel, vit d3 . I am mostly concerned  about joint pain and anxiety. Thanks

[rosebud57]

I take vit D3, magnesium, Q10 and omega 3.

[Dancinggirl]

I find Omega 3 is terribly good for joint aches and pains - I believe it is also beneficial for low mood and low mood. I also take Menopace daily as it's a good all round multivitamin for women of our age and I've found my general health has really improved since taking this.  Menopace does have a good dose of D3 but during winter I take a bit extra every other day as it's impossible to get enough sun.
DG x

[Hurdity]

Hi jess

Just to add that I'm sure you are aware that the best way to get most of your vitamins and minerals is from your diet and especially from fresh foods with minimum of processing, so as well as thinking about what you might need to supplement - perhpas if you have't already done so - have a look at your diet too and what you could change if anything?

There is some information about vitamins and minerals in menopause here:
http://www.menopausematters.co.uk/diet.php

and on the NHS website - and about whether you need them:
http://www.nhs.uk/Conditions/vitamins-minerals/Pages/vitamins-minerals.aspx
http://www.nhs.uk/chq/pages/1122.aspx?categoryid=51&subcategoryid=168

There is also a publication from NHS Choices entitled "Supplements who needs them" which I haven;t read myself!
http://www.nhs.uk/news/2011/05May/Documents/BtH_supplements.pdf

As a rule I don't really take tablet vitamins - although occasionally chew a calcium and Vit D tablet - not sure what good it does though! I make sure I spend as much time as I can in the sun from March until it's too cold -  and including walking outside in winter - to boost my vitamin D. Because I still have a cycle (due to HRT) and bleed,  every few days I take little herbal iron tonic (more natural and less processed than tablets), and pure cod liver oil ( ie the oil itself not a capsule). I did buy some starflower oil to see if it would improve my hair and skin on the basis of recommendations on here but it didn't do anything so that was an expensive experiment!

I would have thought any of the fish oils would be good for joints... there is a section about this in the NHS Choices publication.....

Hope this helps!

Hurdity x

[Rowan]

To get the best from supplements you have to take them year in and year out.

Taking them for a few months and then saying they don't work is a misnomer

Your cells are constantly dying and replacing themselves. A steady intake of nutrients is necessary and not everyone has a perfect diet every day.

I would advise reading "The Essential Guide to Vitamins, Minerals and Herbal Supplements" By Dr Sarah Brewer.

[jess]

Thanks all. Yes there are so many vitamins out there claiming this and that its hard to know! You could spend a fortune! And how would you know which one is working? Yes I try and get as much sun as poss and lead an outdoor life, but maybe am not v good about diet. I am lazy in that respect and hate cooking!

[Rowan]

Many drugs deplete vitamin and minerals including HRT

Here is a list

http://nutritionreview.org/2013/04/practical-guide-avoiding-drug-induced-nutrient-depletion/

[rosebud57]

Absolutely Silverlady, as can just getting older.  Malabsorption is very common as we age.   

[rosebud57]

Just logic really.  The body becomes less efficient at everything as we age.

[oldsheep]

I take high dose vit D (2000 iu daily) prescribed by a neurologist. I don't take it if we have a couple of sunny months in the summer, otherwise I do.
Also calcium (prescribed as have osteopenia)
magnesium when I remember.

I try to get omega 3 from fish. But I eat fish only 2 - 3 x a week (salmon or trout). Is that enough or should I be pill popping that too? I'm at high risk for heart disease.

[Dancinggirl]

If you have oily fish 2-3 times weeks then that should be enough Omega 3.  DG x

[babyjane]

I think I am fortunate.  I recently had all my blood works done, including a full blood count and vitamin D.  All the levels came back well within the range and some at the top of the range.  The only ones out were my thyroid levels but that is already being addressed which is why the blood works were ordered in the first place. 

[babyjane]

thanks sparkle, I see my guy on Monday so should soon be back on the straight and narrow 

[oldsheep]

thanks DG. I've just cottoned on just how much salt there is in smoked trout or salmon though. Bit thick not to realise I suppose. So must do fresh fish 2x weekly and smoked 1x.
Last night I made a chicken stir fry with 6 different veggies. Think this thread might have made me want to eat healthy food. Well, that and the Twirl I had for lunch 

[Dancinggirl]

A little of what you fancy does you good.  There are some good things about chocolate as well (research has shown this) but like all things it's about a good balance - we do need to enjoy what we eat.  If we ate nothing but vegetables then we'd get a very upset stomach. 'Balanced' diet is the key and we must remember that many fruits and vegetables loose their nutritional value over time and the way we cook them can also have an effect - often frozen vegetables hold more vitamins than fresh!
Some extra vitamins and Omega 3 certainly won't do any harm but may well top up what we miss in our diet. DG x