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Which of the following is an antioxidant?
Vitamin E
Vitamin B

 Nutritional Medicine: Nutritional Programs for 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 program for the Elderly for further information. The programs on Anti-Aging and Anti-Stress in may also provide assistance to the menopausal woman.)

Menopause Nutrient Program

Protein 45–80 g.

Vitamin A5,000–10,000 IUs Copper1–2 mg.
Beta-carotene15,000–20,000 IUs Fluoride*2–4 mg.
Vitamin D400–1000 IUs Iodine*150–300 mcg.
Vitamin E800–1,000 IUs Iron10–18 mg.
Vitamin K*150–400 mcg. Magnesium+600–1,000 mg.
Thiamine (B1)50–100 mg. Manganese2.5–15 mg.
Riboflavin (B2)25–50 mg. Molybdenum150–500 mcg.
Niacinamide (B3)50–100 mg. Phosphorus*800–1,000 mg.
Pantothenic acid (B5)100–750 mg. Potassium3–5 g.
Pyridoxine (B6)50–250 mg. Selenium100–300 mcg.
Cobalamin (B12)30–100 mcg. Zinc15–30 mg.
Folic acid400–800 mcg.
Biotin50–500 mcg. Optional:
Choline500–1000 mg. Lecithin500–1,000 mg.
Inositol500–1000 mg. Primrose oil or1,000–2,000 mg.
PABA200–400 mg. other 1,000–2,000 mg.
Vitamin C1–3 g. GLA-containing
oil or
4–6 capsules
Bioflavonoids250–500 mg. Hydrochloric acid 1 or 2 tablets
Boron2–3 mg. (with meals)
Calcium+1,200–1,500 mg. Digestive
1 or 2 tablets
Chromium150–400 mcg. (after meals)

(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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