Fatigue, weakness, confused about almost everything?
Menopause can be one of the most exhausting period of a woman's life, both mentally and physically. Your hormones are fluctuating and you are learning how to operate in this new era of your life. Understanding these changes and the role of the B vitamin family in managing them is crucial for a positive menopause experience.
Recently, I visited my GP and it was time for my annual bloodwork. All my levels were great with the exception of my cholesterol and my Vitamin B level. My baseline for my cholesterol is high, but I haven't ever had issues. However, after recently studying and receiving my Wellness Coach Certification, I have new tools in my arsenal to get it down.
I shared a video about it in my group, Akanni Women.
As far as the Vitamin B, I was surprised because I do take B12 and multivitamins. However, there is so much more to the B family. In this blog post, I will share a few things I have learned and how you can incorporate them into your daily routine to help with your energy.
Understanding the B Vitamin Family and Menopause
The B vitamins have essential nutrients that are important for your energy, mood and overall health during menopause. If your vitamin B levels are low it can adversely affect your menopausal health. Your body requires more from you in order to function during menopause. The vitamin B complex, a group of eight essential B vitamins, plays a remarkable role in supporting our bodies. These vitamins are responsible for breaking down food for energy, transporting oxygen throughout our bodies, and maintaining the health of our cells and tissues. They often appear in foods, and each of them brings something unique to the table.
"The results of studies in groups with lower baseline folate status have showed correlations between folate in cognitive dysfunction [8] and cognitive decline [9]; moreover, numerous studies have associated low vitamin B12 concentration with cognitive dysfunction [10] and cognitive decline [11] in menopause and in older age." (Milart P, Woźniakowska E, Wrona W. Selected vitamins and quality of life in menopausal women. Prz Menopauzalny. 2018 Dec;17(4):175-179. doi: 10.5114/pm.2018.81742. Epub 2018 Dec 31. PMID: 30766465; PMCID: PMC6372850.)
Vitamin B1 – Thiamine
This is where it all begins. Thiamine, or B1, sets the stage for the rest of the B vitamins, helping us extract energy from our food.
Vitamin B2 – Riboflavin
Riboflavin, or B2, steps in to keep our skin, eyes, and nerves healthy. It's like a guardian for our vital systems.
Vitamin B3 – Niacin
Niacin, or B3, is your energy booster. It assists in converting food into energy, ensuring you stay vibrant and active.
Vitamin B5 – Pantothenic Acid
Pantothenic acid, or B5, is your stress shield. It supports hormone production, helping you find inner calm during life's storms.
Vitamin B6 – Pyridoxine
Pyridoxine, or B6, is your mood manager. It plays a crucial role in neurotransmitter synthesis, aiding in mood regulation and emotional balance.
Vitamin B7 – Biotin
Biotin, or B7, is your beauty secret. It nurtures hair and nails, helping you embrace your natural beauty.
Vitamin B9 – Folate
Folate, or B9, is your guardian against heart troubles. It regulates homocysteine levels and supports cardiovascular health.
Vitamin B12 – Cobalamin
Vitamin B12, also known as cobalamin, is a water-soluble vitamin that plays an important role in the body's metabolism. It's one of eight B vitamins, which help the body convert food into fuel and use fats and protein
Essential B Vitamins for Menopause
Adequate intake of vitamin B is not just important; it's vital for your well-being. Research emphasizes that "The role of compounds from the group of B vitamins cannot be overestimated in menopause." While all B vitamins are essential, some can offer extra relief for the common symptoms of menopause.
Vitamin B6 – Pyridoxine
It supports brain health and function, helping combat brain fog during menopause.
Vitamin B9 – Folate
It reduces the risk of stroke and supports cognitive function.
Vitamin B12 – Cobalamin
It can prevent cognitive decline and support clear thinking.
Bone Health and Vitamin B
Menopause can lead to bone loss due to declining estrogen levels. Vitamin B12 has been found to have a protective effect against postmenopausal osteoporosis, safeguarding your bone health.
Foods High in Vitamin B
Now that you understand the significance of vitamin B, let's explore how you can ensure you're getting enough in your diet. These water-soluble vitamins aren't stored in our bodies for long in fact what your body doesn't absorb, you expel in your urine, so regular consumption is key.
The good news is that many foods are rich in these mighty vitamins:
Salmon and Shellfish
Leafy Greens
Beans
Liver and Organ Meats
Other Sources Eggs, milk, yogurt, chicken, beef, oysters, and clams are all great sources of vitamin B.
The vitamin B complex is the foundation of a healthy body, and it can be your friend in alleviating menopausal symptoms. Whole foods are your best source of these essential vitamins, but certain medical conditions or dietary restrictions may require supplementation.
Remember, your journey through menopause is unique, and it's always a good idea to consult with your healthcare provider before starting any new supplement regimen. Your health is your priority.
So what am I doing different? Taking a B Complex with folate, Omega-3, incorporating fish (2xs a week), making sure I get my heart pumping everyday and a few other things.
For more resources on nutrition, menopause, and empowering women, check out our other blogs and sign up at Akanni Beauty Website. We're here to support your journey to wellness!
I go back in 6 months, stay tuned I will update you. xoxox-V