Weight gain is a common complaint among women going through menopause. Fluctuating estrogen levels can slow down metabolism and cause fat accumulation around the midsection. However, making lifestyle changes and taking certain vitamin and mineral supplements may help counteract this. B vitamins - especially B6, B12 and folic acid - are important for maintaining normal homocysteine levels. Elevated homocysteine has been linked to difficulty losing weight in menopausal women. Food sources include eggs, meat, fish, leafy greens and legumes. Supplements may also help those not getting enough from their diet. Vitamin D is crucial for healthy hormone production and metabolism. With less sunlight exposure, many women are deficient in vitamin D, exacerbating menopausal weight gain. Taking a supplement with 1000-4000 IU per day, along with getting 10-30 minutes of midday sun, can overcome this issue. Calcium and magnesium work synergistically to aid in fat metabolism and storage. Supplementing 1000-1200mg of calcium and 300-500mg magnesium daily has shown good results for weight loss in menopausal women. Good food sources include dairy products, leafy greens, nuts and fish. Renew Hormone Center specializes in helping women gracefully transition into menopause and beyond through nutrition, lifestyle changes, bioidentical hormone therapy and vitamin IV treatments. Our comprehensive programs boost energy, balance hormones, spark metabolism and make maintaining an ideal weight easier, without the use of synthetic hormones. Some key lifestyle factors that also impact weight during menopause include:
