‘I’m an OB/GYN—This Is the One Vitamin I’m Begging Post-Menopausal Women To Get More Of’
As you’ve gotten older, you’ve probably noticed your body changing. Maybe you feel the effects of a glass of wine more than you used to or that you gain weight easier than before. Maybe you’re stronger than you used to be because you’ve started prioritizing strength training as you’ve gotten older. Or you may feel your body naturally wakes up earlier in the morning than before.
Just as the body naturally changes as we age, so do our nutritional needs. There’s one vitamin in particular that OB/GYNs find that post-menopausal women don’t get enough of. Keep reading to find out what it is and how to ensure you’re meeting your body’s nutritional needs.
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How Nutritional Needs Change After Menopause
Menopause is one of the biggest transitions in a woman’s life and Dr. Tara Scott, MD, an OB/GYN and medical advisor for Versalie, says there are several ways this change impacts a woman’s nutritional needs. “Hormonal shifts, particularly the decline in estrogen, can affect how the body absorbs and utilizes certain nutrients,” she says.
Dr. Scott adds that there may also be changes in metabolism, which means high-nutrient foods are essential to maintain health. “In addition, both the shift in hormones and stress can affect the microbiome balance in your gut, and inflammation in the gut can affect absorption of nutrients, which affects needs,” she says.
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Dr. Robin Noble, MD, an OBGYN and Chief Medical Officer of Let’s Talk Menopause, says that changes in metabolism, bone density and cardiovascular health all impact what a woman’s nutrient needs are as she enters the post-menopausal stage of life. “While the fundamental principles of a healthy diet remain the same—such as prioritizing whole foods and a plant-based diet—there are specific nutrients that may require more attention due to these physiological changes,” she says. To know what the nutrient needs are for your age, MyPlate.gov can be a great resource.
The Vitamin OB/GYNs Want Post-Menopausal Women to Get More Of
There’s one vitamin in particular that Dr. Scott and Dr. Noble both say that most post-menopausal women don’t get enough of: vitamin D. “This nutrient is crucial for calcium absorption and bone health, which is especially important as the risk of osteoporosis increases after menopause,” Dr. Scott says. Dr. Noble adds to this, saying, “Vitamin D is vital for bone health, as it helps the body absorb calcium more effectively, reducing the risk of osteoporosis—a concern that becomes more pronounced post-menopause.”
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Besides being crucial for maintaining strong bones, Dr. Scott says that vitamin D plays a role in immune function, reducing inflammation and even supporting mental health. “In addition, many women are deficient in magnesium which is involved in over 100 reactions in the body,” she says.
The recommended daily amount for vitamin D for postmenopausal women is 600 international units for individuals under 70 and 800 international units for those older than 70. Sunlight is the primary form of vitamin D and getting enough requires 15 minutes of direct sunlight (without sunscreen) three to four times a week. “Foods like fatty fish and eggs are good sources [of vitamin D], but many may need supplements, especially if sunlight is limited,” Dr. Scott says.
Besides vitamin D, Dr. Scott says that vitamin B12 is another nutrient post-menopausal often don’t get enough of, particularly by women who follow a plant-based diet. “With age, the ability to absorb B12 from food decreases, which can lead to deficiencies,” she says.
Dr. Noble explains that getting enough vitamin B12 is important for maintaining nerve function, producing red blood cells and synthesizing DNA. “A deficiency in B12 can lead to fatigue, memory problems and even nerve damage,” she says. She adds that both vitamin D and vitamin B12 are integral to supporting healthy aging, ensuring that women maintain energy levels, cognitive function and strong bones.
Post-menopausal women should aim to get 2.4 micrograms of vitamin B12 each day. Fish, meat, eggs, poultry and dairy products all contain vitamin B12. If you are vegan, vegetarian or eat a primarily plant-based diet, it may be a good idea to consider a vitamin B12 supplement.
“While supplements can play a role in filling nutritional gaps, I encourage focusing on a whole foods, plant-based diet that provides a variety of nutrients naturally,” Dr. Noble says. “Foods rich in fruits, vegetables, whole grains, nuts and seeds are the cornerstone of good health. This approach not only supports nutrient needs but also promotes overall wellness, which is particularly important during the post-menopausal years.”
If you think you may be sufficient in vitamin D, B12 or any other nutrients, talk to your doctor about it so you can have bloodwork done to find out. It can also be helpful to work with a registered dietitian if you are having trouble meeting your nutrient needs.
When all your nutrient needs are met, you’ll feel your best because your body will be getting what it needs to thrive. There will be no slowing you down!
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