Vitamins and menopause

Dear Ask The Doctor: I'm 53 yrs old, Menopausal, and I need to know what vitamins and or supplements should I be taking at this time? Do I still need to take Iron tablets? I dont have and havent had a period in the past 1 1/2.

Dear Betty: It is important to remember that you are not loosing blood by your periods anymore so you do not require keep taking Iron tablets, what you are going to need from now on is calcium and vitamin D in order to prevent osteoporosis. It is recommended that postmenopausal women consume 1200 to 1500 mg of elemental calcium (total diet plus supplements if necessary)  and 800 Units of vitamin D daily. The least expensive way to obtain calcium is through diet. Diet can easily provide 1,000-1,500 mg of calcium daily. The following foods contain calcium: One cup of milk (regular or fat-free/skim) - 300 mg; One cup of calcium-fortified orange juice - 300 mg; One cup of yogurt (regular or fat-free) - about 400 mg on average; One ounce of cheddar cheese - about 200 mg; Three ounces of salmon (including the bones) - 205 mg. Dietary calcium supplements are a good option for women who cannot consume adequate calcium through diet. Caltrate 600, Caltrate 600 Plus D, Caltrate Plus is the least expensive, although some women complain of bloating. Calcium citrate may be better absorbed by women who take acid-blocking medications, such as Zantac or Tagamet. You should not take excessive doses of calcium due to the risk of kidney stones. These two are the most important points to remember, you can take any multivitamin preparation that do not have in its content Iron. Black Cohosh (Remifemin) is a commonly used herbal supplement that is believed to reduce hot flashes. However, small German studies that tested black cohosh only followed women over a short time period. The German agency that regulates herbs does not recommend using black cohosh for longer than six months. Side effects can include nausea, vomiting, dizziness , visual problems, slow heartbeat, and excessive sweating. Black cohosh is not regulated by the U.S.FDA, so women must be careful about the safety and purity of this supplement. Plant estrogens (phytoestrogens) such as soy protein are a popular remedy for hot flashes, although data on their effectiveness are limited. Phytoestrogens are natural plant estrogens (isoflavones), which are thought to have effects similar to estrogen therapy. The safety of soy in women who have a history of breast cancer has not been established, although clinical studies indicate soy is no more effective for treating symptoms than a placebo. Soy comes from soybeans and is also called miso or tempeh. The best food sources are raw or roasted soybeans, soy flour, soy milk, and tofu. Soy sauce and soy oil do not contain isoflavones. Herbals: Inconclusive and conflicting studies indicate that other herbals, such as dong quai, red clover (Promensil), chasteberry (Vitex), yam cream, Chinese medicinal herbs, and evening primrose oil, should be avoided or taken with care under the supervision of a health care practitioner to avoid unwanted and dangerous side effects and interactions.