26 daily essential vitamins and minerals for menopause and perimenopause nutrition and symptoms
We all know that getting the right amount and mix of vitamins and minerals is paramount to staying healthy, happy, and productive.
Maintaining a balanced diet is certainly a big step in the right direction, but our bodies don’t always get what they need solely from what we’re consuming.
That and at certain life stages – like during perimenopause and menopause – we need all extra TLC and help we can get! Below is a list of important vitamins and minerals that you should be getting adequate amounts of daily.
Remember that you can find lots more information and support for those going through perimenopause or menopause with Key!
Daily Essentials vitamins and minerals
Vitamin A
Function: helping your body's natural defence against illness and infection work properly and keeping skin healthy.
Sources: Milk, cheese, eggs and oily fish. Are you a veggie? You should ensure you’re getting plenty of beta-carotene – your body can convert this into Vitamin A. Sources of beta-carotene include carrots, green leafy veg like spinach and yellow fruits like apricots and mango.
Vitamin B1
Function: it allows the body to break down and release energy from food and keeps the nervous system healthy. B1 cannot be stored in the body so you need it in your diet every day.
Sources: peas, bananas, oranges, nuts, wholegrain breads.
Vitamin B2
Function: it keeps skin, eyes and the nervous system healthy and allows the body to release energy from food.
Sources: milk, eggs, fortified breakfast cereals, mushrooms, plain yoghurt.
Vitamin B3
Function: it helps the body release energy from food and keeps the nervous system and skin healthy. B3 cannot be stored in the body so you need it in your diet every day.
Sources: meat, fish, wheat flour, eggs
Vitamin B6
Function: it allows the body to use and store energy from protein and carbohydrates in food. It helps the body form haemoglobin to carry oxygen around the body.
Sources: pork, poultry, peanuts, soya beans, oats, bananas, milk.
Vitamin B12
Function: it helps the body make red blood cells and keeps the nervous system healthy. It releases energy from food. It allows the body to use folate.
Sources: meat, fish, milk, cheese, eggs. B12 is not found in fruit and veg so Vegetarians and vegans likely need to take a supplement of B12.
Vitamin C
Function: An important vitamin! It helps to protect cells and keep them healthy. It also maintains healthy skin, blood vessels, bones and cartilage and helps with wound healing.
Sources: Found in lots of fruit and veg including citrus fruit, peppers, strawberries, broccoli, brussels sprouts, and potatoes.
Vitamin D3
Function: The body creates vitamin D from direct sunlight on the skin when outdoors. In Ireland, especially between October and early March, we often do not make enough vitamin D from sunlight.
Sources: vitamin D is found in a small number of foods such as oily fish, red meat, liver, and egg yolks. At Key, we use a vegan vitamin D3, sourced from lichen.
Vitamin E
Function: a group of compounds found in a wide variety of foods, it is a powerful antioxidant, and helps protect cells from the damage caused by free radicals.
Sources: Plant oils – such as rapeseed, sunflower, and olive oil. Nuts and seeds, and wheat germ.
Vitamin K2
Function: The vitamin K group is needed for blood clotting and helping wounds to heal. There's also evidence vitamin K2 may help keep bones healthy by helping to send calcium in the bloodstream to the bones.
Sources: green leafy veg, vegetable oils, cereal grains. Meat and dairy also have small amounts of it.
Folate
Function: We cannot synthesise folate and the body only stores very small amounts of it. Therefore Folate deficiency is common. Not everyone can metabolise standard folic acid from food or supplements, which is why Quatrefolic Folate is particularly beneficial. Key Products include Quatrefolic Folate as it is more easily absorbed.
Sources: Folate is present in dark green leafy vegetables, fruit, nuts, beans, seafood, eggs, dairy and meat. Spinach, liver, asparagus, and brussels sprouts are among the foods with the highest levels. However, because of its unstable nature, a high-quality supplement may be necessary.
Biotin
Function: Biotin is needed in small amounts to help the body make fatty acids. It helps with hair growth.
Source: Biotin is found in a wide range of foods, but only at very low levels.
Magnesium
Function: It turns the food we eat into energy and makes sure the parathyroid glands, which produce hormones important for bone health, work normally.
Source: Spinach, nuts, wholemeal bread.
Zinc
Function: making new cells and enzymes. Processing carbohydrates, fat and protein in food. It also aids wound healing.
Sources: meat, shellfish, cheese, bread, and wheatgerm.
Copper
Function: to produce red and white blood cells. It triggers the release of iron to form haemoglobin, the substance that carries oxygen around the body. It's also thought to be important for infant growth, brain development, the immune system, and strong bones.
Sources: Nuts and shellfish.
Manganese
Function: manganese helps make and activate enzymes in the body.
Sources: a variety of foods, including bread, nuts, breakfast cereals (especially wholegrain), and green veg.
Selenium
Function: selenium helps the immune system work properly, as well as helping reproduction. It also prevents damage to cells and tissues.
Sources: brazil nuts, fish, meat, eggs.
Molybdenum
Function: molybdenum helps make and activate some of the enzymes that help with repairing and making genetic material. (it's a funny one, it's pronounced mol-lib-denum)
Sources: a wide variety of foods, especially potatoes and carrots.
Iodine
Function: can improve thyroid function, potentially increasing energy and decreasing weight gain. Iodine contributes to normal cognitive function and the nervous system.
Sources: seaweed, fish, shellfish, dairy, eggs, chicken.
Potassium
Function: potassium is a mineral that helps control the balance of fluids in the body, and also helps the heart muscle work properly.
Sources: Bananas, broccoli, parsnips, brussels sprouts, beans and pulses, nuts and seeds, fish, beef, chicken.
Boron
Function: boron helps your body metabolise key vitamins and minerals, has an important role in bone health. It also affects estrogen and testosterone levels.
Sources: kale, apples, spinach, coffee, dried beans, milk, potatoes, raisins, nuts.
Iron
Function: iron is important for making red blood cells, which carry oxygen around the body. A lack of iron can lead to iron-deficiency anaemia. Key includes Lipofer® Iron which is microencapsulated so it is much more easily absorbed and non-irritating.
Sources: red meat, beans, nuts, dried fruit, fortified breakfast cereals, and soybean flour.
Piperine
Function: piperine is an alkaloid present in black pepper. Piperine has several health benefits, especially for fighting inflammatory diseases. It also helps relieve nausea, headaches, and poor digestion. You can increase the effectiveness of piperine by consuming it with a source of fat (avocado, egg yolk, nut butters and nuts, fish), allowing it to be absorbed into the bloodstream. Piperine may help with the absorption of other nutrients including curcumin, selenium and vitamin A.
Resveratrol
Function: a plant compound that acts like an antioxidant. It protects brain function and may help lower blood pressure. Known for its anti-ageing properties.
Sources: red wine, grapes, some berries, and peanuts.
Malic Acid
Function: It is thought to help with sleep, fatigue, mood, and skin conditions.
Sources: A natural substance that is found in fruits and vegetables, especially apples, apricots, blackberries, cherries, grapes, peaches, pears, and plums
Tyrosine
Function: An essential component for a healthy brain. It aids in the production of important brain chemicals called neurotransmitters, including epinephrine, norepinephrine, and dopamine. It can help to alleviate stress.
Sources: Tyrosine is found in soy products, chicken, turkey, fish, peanuts, almonds, avocados, bananas, milk, cheese, yoghurt, beans, and seeds.
Read more about all the ingredients including herbals and botanicals, chosen especially for perimenopause and menopause in our Key for Peri+Menopause solution, or get a box for yourself!
