Gentle support for the menopause: Myo-inositol, vitamin D & magnesium for balance and energy

Hand on heart: the menopause is a topic that many people talk about. But when the time comes, it feels very individual, doesn't it? This new phase of life is totally natural and is part of every woman's life. It is not an illness, but a hormonal change. Nevertheless, the menopause often brings noticeable changes for women that can affect the body and therefore also the daily flow. Suddenly there's this tiredness, it's hard to sleep at night or your mood is on a rollercoaster [1]. Do you know this?

Many women then look for ways to lovingly support themselves and regain their inner balance. Did you know that little helpers from nature, namely certain micronutrients, can provide gentle support? Today we are introducing you to the following substances: Myo-inositol, vitamin D (especially vitamin D3) and magnesium. These three can be valuable companions to help your body feel good again and get through the day full of energy.

This guide is like a signpost for you. We look at exactly what these nutrients do, why they are particularly important during the menopause, where you can find them (hello, tasty foods!) and how targeted supplements can support you. So, settle in, we'll take you on a journey to greater wellbeing. Let's go!

Menopause in everyday life: symptoms, small and big challenges

Let's talk about the symptoms that many women experience in everyday life. The hormonal change can manifest itself in very different ways. The classics are, of course, hot flushes: Totally unpleasant when they suddenly occur in the middle of the office or while shopping! And then the nights... Sleep disorders are really grueling and often leave us feeling tired and lacking in energy during the day. Your mood can also take a rollercoaster ride, you become irritable more quickly or feel depressed. Concentration? Sometimes not at all.

Common symptoms during the menopause

The most common menopausal symptoms at a glance [1]:

• Hot flushes and night sweats
• Sleep disorders
• Mood swings
• Concentration problems
• Physical and mental exhaustion
• Joint and muscle pain
• Heart problems (e.g. palpitations, tightness)
• Sexual problems and vaginal dryness
• Bladder problems
• Reduced enjoyment of life and reduced quality of life

And yes, our bodies change too. Our skin may become drier, our hair thinner. Many people also notice that their weight goes up more easily, even if they don't eat more or eat differently. And in the longer term, and this is an important issue, falling oestrogen levels also affect our bones [2]. The increased risk of osteoporosis is real, and it's good to take countermeasures early on.

These symptoms can really upset your daily rhythm and affect your quality of life. But the good news is that you are not helpless! With the right knowledge and targeted support, you can do a lot to feel fitter, more balanced and simply better. And this is exactly where we come in.

Myo-Inositol: your metabolic support for more balance

Let's start with Myo-Inositol. It may sound complicated at first, but it is a natural substance that is found in our bodies anyway and is also found in many delicious foods:

• Fruits
• Beans
• Nuts

In the past, it was even thought to be one of the B vitamins. Inositol, especially in its myo-inositol form, is like a practical support for our cells, especially when it comes to insulin. It ensures that our cells respond better to insulin and can utilize sugar more efficiently [3].

What are the benefits of myo-inositol?

Why is this so exciting, especially during the menopause? Because many women notice during this phase that their metabolism slows down a little and the body can no longer process glucose as well. This can not only lead to weight gain, but also increase the risk of metabolic diseases.  

Myo-inositol, also in combination with D-chiro-inositol, can have a supportive effect here, as studies show, and help to bring the metabolism back into balance [3].

Vitamin D: the mood and bone ace, not just in winter

Ah, vitamin D! The sunshine vitamin that we love so much, especially now when the sun is out. It is one of the fat-soluble vitamins and many people also know it as a bone-strengthener because it is super important for the absorption of calcium [5]. And yes, especially during the menopause, when the risk of osteoporosis increases, this is a huge issue. A good vitamin D level helps to keep bones strong and can also prevent cardiovascular disease [4].

But vitamin D can do much more: it supports our immune system [4]! Super important for staying fit through the winter. And it even has an influence on our mood [5]. Do you sometimes feel a bit down in the fall or winter? A low vitamin D level could be a contributing factor. This is because a vitamin D deficiency can actually manifest itself in symptoms such as tiredness and a depressed mood [5].

Important facts: Vitamin D sources and requirements

Our human body can produce vitamin D (more precisely vitamin D3) itself when our skin is exposed to sunlight (UV-B radiation). This process is called vitamin D synthesis. But let's be honest: from October to March, the sun in Germany is often not enough for this. And even if you spend a lot of time indoors or cover your skin, you can quickly become vitamin D deficient. Unfortunately, we generally get very little vitamin D from our diet.  

Vitamin D is mainly found in oily fish such as [7]:

• Salmon
• Herring
• Mackerel

This is why a targeted vitamin D intake is often essential in order to meet the recommended requirements of the German Nutrition Society (DGE) and maintain a balanced vitamin D status. In addition to spending time in the sun, high-quality vitamin D supplements are a great solution for ensuring a sufficient supply of vitamin D. Taking vitamin D is uncomplicated, one capsule a day is often enough.  

It is best to have your vitamin D levels checked to see where you stand. Treatment of a genuine vitamin D deficiency should be carried out by a doctor in order to replenish vitamin D stores in a targeted manner and provide optimum support for vitamin D metabolism.

Magnesium: your calming influence and energy boost for every day

Magnesium is a true classic among minerals and plays a central role in the body. It is involved in so many important processes - over 600 enzymes need it to work properly [6]! Like vitamin B6, magnesium supports the normal functioning of the nervous system and the psyche [6]. Two areas that can be particularly stressed during the menopause. It also helps your body to obtain energy from food. Magnesium therefore also contributes directly to reducing tiredness and fatigue [6].

How does a magnesium deficiency manifest itself?

Especially during the menopause, when the body is dealing with hormonal changes and perhaps also stress, the need for magnesium can be high. And if we have too little of it, this can manifest itself in typical symptoms [6]:

• Muscle cramps
• Tiredness
• Irritability
• Cardiac arrhythmia
• Migraines
• Concentration problems

Do you recognize these signs? That would be an indication of a deficiency. A magnesium deficiency can really slow us down in our daily lives.

What are magnesium-rich foods?

Fortunately, magnesium is found in many delicious foods:

• Pumpkin seeds
• Nuts
• Wholemeal bread
• Green vegetables
• Dark chocolate

A balanced diet is extremely important here. But the same applies here: sometimes it's simply not enough, or our body is consuming a particularly high amount. A magnesium complex as a dietary supplement can be a great support. Often available as a capsule, magnesium can help with symptoms such as night-time calf cramps or nervousness and simply provide more relaxation [6]. Many people therefore take it in the evening.

Easy to integrate into everyday life

How do you incorporate all this into your everyday life? Quite simply!

Focus on nutrition: Include foods rich in magnesium, vitamin D (if possible) and inositol in your daily diet. A varied, balanced diet is the best basis.

Soak up the sun (safely!): Whenever you can, get outside, especially in the sunnier months to boost vitamin D production. But please use caution and sun protection!

Targeted support: If you feel that your diet is not sufficient or you have certain symptoms, dietary supplements can be a practical addition. Whether capsules with vitamin D3, myo-inositol, magnesium complex or a combination preparation - choose the one that suits you best.

Talk about it: If you are unsure or would like to have your vitamin D status checked, talk to your doctor. The treatment of deficiencies belongs in professional hands. Older people should also have their nutrient status checked from time to time.

Your guide to greater well-being during the menopause

The menopause is a time of transition and it is completely normal for your body to need special attention. See this phase as an invitation to consciously take care of yourself. With the power of myo-inositol, vitamin D and magnesium, embedded in a balanced diet and a healthy lifestyle, you can overcome many challenges and feel good every day.

You are the most important person in your life! By taking care of your own needs, you also show others how important self-care is. Walk this path with confidence and look forward to the energy and balance you can gain!

FAQ: Answers to selected questions

Here are a few frequently asked questions, answered briefly and to the point::

What does vitamin D deficiency feel like?

Vitamin D deficiency can manifest itself as follows [8]:

• Bone and joint pain
• Muscle weakness, muscle pain and muscle twitching
• Falls and bone fractures
• Tiredness and rapid exhaustion (fatigue)

Why is magnesium particularly good in the evening?

Many people like to take it in the evening because it can relax muscles and nerves. Perfect if you want to fall asleep relaxed and prevent cramps [6].

Can myo-inositol help with weight loss during the menopause?

It can improve the metabolism and insulin response, which can be particularly helpful in cases of obesity and metabolic problems [3]. But it is not a miracle cure!

Do I really need vitamin D supplements?

In Germany, vitamin D deficiency is very common in winter. If you generally get little sunshine, vitamin D supplements are often useful to cover your needs.

What is a magnesium complex?

These are supplements that combine different forms of magnesium. This optimizes absorption in the gastrointestinal tract and thus tolerance and effect.

Is food sufficient for my vitamin D requirements?

Usually not. Very few foods contain a lot of vitamin D3; the sun is the main source of vitamin D [7].

Sources:

[1] https://pmc.ncbi.nlm.nih.gov/PMC10189673
[2] https://pmc.ncbi.nlm.nih.gov/PMC8836058
[3] https://pubmed.ncbi.nlm.nih.gov/20811299
[4] https://pmc.ncbi.nlm.nih.gov/PMC10490553
[5] https://pmc.ncbi.nlm.nih.gov/PMC6970300
[6] https://pmc.ncbi.nlm.nih.gov/PMC11557730
[7] https://www.dge.de/gesunde-ernaehrung/vitamin-d
[8] https://gesund.bund.de/vitamin-d-mangel

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