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 Menopause and Bone Health: Menopause and Bone Health 

Younger women also can develop osteoporosis, usually due to a poor diet, low calcium intake, and excessive vigorous exercise. Dancers, gymnasts, and long-distance runners have this problem most commonly, and it is exaggerated with anorexia and weight loss. These young women often have associated low body fat, low estrogen levels, and irregular or nonexistent menstrual periods. A more nourishing diet, reduced activity, and calcium-vitamin-mineral supplements can help to correct this problem and prevent future ones.

For menopausal hot flashes, irritability, and/or night sweats, supplemental calcium and vitamins D and E will often help. Dong quai herb has also benefited many women with those symptoms. Two capsules taken two or three times daily is the standard usage in this regard. Ginseng has also been helpful, especially when there is associated fatigue. Other herbs that work are some of the female tonics, such as the cohosh herbs, unicorn root, and licorice root. The FE-G and female formulas described in the section on Premenstrual Syndrome in Chapter 17 may also be helpful in menopause, as they seem to support estrogen production by stimulating the female organs. Sarsaparilla root has been used as a female herb, and valerian root can be used for insomnia and irritability. Calcium-magnesium is helpful for muscle and back pains or cramps. Kelp tablets have been used to support thyroid function, which helps women through the changes of menopause. Iron is still needed in premenopausal amounts until there is no more bleeding; then the iron requirements decrease from 18-10 mg. per day.

The nutrient program presented here includes dietary plus supplemental needs. Nutrients such as chloride, phosphorus, fluoride, sodium, and potassium are usually not supplemented, but obtained from diet. The ranges allow for individual comfort in using the higher amounts, which may be best for this program. (See the following program for the Elderly for further information. The programs on Anti-Aging and Anti-Stress in Chapter 16 may also provide assistance to the menopausal woman.)


Vitamin A
5,000-10,000 IUs
1-2 mg.
15,000-20,000 IUs
2-4 mg.
Vitamin D
400-1,000 IUs
150-300 mcg.
Vitamin E
800-1,000 IUs
10-18 mg.
Vitamin K*
150-400 mcg.
Thiamine (B1)
50-100 mg.
2.5-15 mg.
Riboflavin (B2)
25-50 mg.
150-500 mcg.
Niacinamide (B3)
50-100 mg.Phosphorus*
800-1,000 mg.
Pantothenic acid (B5)250 mg.
Pyridoxine (B6)10-25 mg.Optimal:
Cobalamin (B12)50-100 mcg.L-amino acids500-1,000mg.
Folic acid400-800 mcg.L-cysteine250-500mg.
Biotin200 mcg.DL-methionine250-500mg.
Vitamin C1-4 g.L-glycine250-500mg.
Bioflavonoids250-500 mg.Psyllium seed4-8g.
Flaxseed oil1-2 teaspoons
Olive oil3-6 teaspoons
Calcium600-850 mg.Liquid chlorophyll2-4 teaspoons
Chromium200 mcg.Apple cider vinegar1-2 Tablespoons
Copper2 mg.Acidophilus culture1-2 billion organisms
Iodine150 mcg.Detox formula herbs: echinacea, yellow dock, goldenseal, garlic, parsley, licorice, cayenne pepper 4-6 capsules
(Excerpted from Staying Healthy with Nutrition ISBN: 1587611791)
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 About The Author
Elson Haas MDElson M. Haas, MD is founder & Director of the Preventive Medical Center of Marin (since 1984), an Integrated Health Care Facility in San Rafael, CA and author of many books on Health and Nutrition, including ...more
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