Women going through menopause are at risk of being overweight or obese. As your hormones fluctuate, it becomes more difficult to redistribute fat evenly throughout your body, and you may begin to put on weight in your abdomen. If you don’t watch your diet and lifestyle, weight gain can easily lead to obesity, which can put you at risk for hypertension, heart disease, diabetes, osteoarthritis, and cancer. The good news is that the risk of obesity and related conditions can be reduced with good nutrition, regular exercise, and vitamins for menopause. Here are the three most important vitamins that can help you shed those extra pounds.

1. Vitamin D

Current research shows that obesity is associated with low levels of vitamin D. While scientists are still trying to explain the relationship between the two, the most popular theory states that vitamin D deficiencies can interfere with production of the hormone. leptin in the body. Leptin is a hormone secreted by fat cells and is necessary for weight regulation. It seems that if there are low levels of leptin in the body, the brain thinks there is too little fat and sends impulses that stimulate you to keep eating. Obesity itself was also found to aggravate vitamin D deficiencies because the nutrient is deposited and trapped in body fat, unable to perform its actions.

Increasing your vitamin D intake can be as simple as spending more time in the sun; sunlight is the best source of vitamin D, which is easily absorbed by the skin. However, be sure to apply plenty of sunscreen; Excessive sun exposure is the leading cause of wrinkles and other more serious health problems. Vitamin D can also be found in cod liver oil and deep-sea fatty fish like salmon. One of the easiest and safest ways to obtain it is through vitamin supplements. The average dose of vitamin D is 2,000 to 3,000 IU for a 150-pound woman.

2. Hill

The accumulation of liver fat has been found to cause obesity and insensitivity to insulin. Cutting down on fat is one way to avoid weight gain, but you can speed up the process by increasing your choline intake. Choline is a substance similar to vitamin B that works together with folate and inositol. Choline has been found to reverse liver damage, lower cholesterol, and even prevent certain types of cancer; Without this nutrient, fats can be trapped in the liver. Although our bodies produce small amounts of choline, it is important to increase your dietary intake of this nutrient if you want to avoid weight gain. The recommended daily dose is 450 mg.

3. Inositol

Like choline, inositol is part of the B vitamin family and is good for reducing symptoms of menopause in general. However, it has also been found to increase the effectiveness of choline in terms of removing fat from the liver and redistributing body fat. Inositol also combines with choline to create a lipid called lecithin, which helps bind cholesterol and fat molecules to water so they can be easily excreted from the body. The structure of the cell membrane is also made of lecithin. Finally, inositol improves thiamine absorption in the body, prevents eczema, and promotes the growth of healthy-looking hair. Inositol is available in 500 mg supplements, but should be taken with choline and other B vitamins for best results.