Top 6 Perimenopause Vitamin Supplements For Healthy Transition

Are you taking your perimenopause vitamin supplements regularly? Menopause transition is a turning point in a woman’s life. It is often related to uncomfortable symptoms such as hot flashes, fatigue, mood swings, and weight gain. With fluctuating hormone levels, support is required more than ever, and proper vitamins will help regulate these changes in your physical, mental and functional health.

In this blog, we enlist and discuss top vitamins for menopause and perimenopause and see how they help with menopause fatigue, weight gain, and hot flashes. But first, let’s understand why vitamins for menopause are helpful.

How Perimenopause Vitamin Supplements Help You?

Taking perimenopause vitamin supplements should be a part of your routine. Menopause and perimenopause trigger hormonal roller coasters in your body systems that cause symptoms like the following:

• Hot flashes and night sweats
• Tiredness and lack of energy
• Weight gain, particularly in the abdominal area
• Mood swings and irritability

Though these symptoms are expected, vitamins for menopause are essential, as they enable your body to withstand the hormonal shift. Some of the elements assist in ensuring hormone balance, improve bone strength and energy, and even make the most severe symptoms of menopause, like hot flashes and depression, almost disappear.

Here Are The Top 6 Vitamins for Menopause

1. Vitamin C
2. Vitamin D
3. Vitamin E
4. Vitamin A
5. Vitamin B6
6. Vitamin B12

Let’s get into the details of these perimenopause vitamin supplements. 

1. Vitamin C– A Vitamin For Menopause Fatigue

Vitamin C is one of the must-have vitamins for menopause. It has benefits beyond its immune-boosting characteristics. Decreased collagen formation during menopause leads to sagging skin and joint issues. Vitamin C helps with collagen formation, promoting healthier skin and stronger joints. Vitamin C also plays a role in keeping your heart healthy, as the risks of heart disease increase with declining oestrogen. Additionally, vitamin C aids in wound healing boosts the immune system, and helps manage fatigue by supporting energy production at the cellular level. You may get Vitamin C from:

• Citrus fruits
• Berries
• Kiwii
• Papaya
• Tomatoes
• Guava

2. Vitamin D

This is important when it comes to maintaining healthy bones during menopause. Since oestrogen levels begin to dwindle, women are more prone to osteoporosis and bone density loss. Vitamin D helps the body better absorb calcium to maintain strong bones. Without sufficient amounts of this vitamin, risks increase at fractures and thinner bones.

Vitamin D can be obtained from:

• Sun
• Oily fishes
• Dairy products fortified with vitamin D
• Supplement

If you live in an area with minimal sunlight, taking a vitamin D supplement daily will increase your chances of getting the recommended amount. Consult your doctor before taking any supplements.

3. Vitamin E for Hot Flashes

Vitamin E is an antioxidant. It may help reduce hot flashes, i.e., one common symptom of menopause. Early research has suggested that vitamin E may help reduce the occurrence and severity of hot flashes by restoring the body’s hormonal balance. Vitamin E also nourishes the skin and eliminates dryness, which may be more prevalent during the condition. You may obtain Vitamin E from:

• Almonds
• Peanut
• Pumpkin
• Soybean oil

4. Vitamin A

Vitamin A is a group of compounds called retinoids, with the main form, retinol, stored in the liver. You also get vitamin A when your body converts beta-carotene from fruits and vegetables like carrots and sweet potatoes.

Though it’s healthy for your bones, its role during menopause is debated. Vitamin A from beta-carotene doesn’t seem to increase fracture risk and may support bone health. You may obtain vitamin A from natural sources like:

• Sweet potatoes
• Carrots
• Fish
• Egg yolk
• Spinach & Kale

Note: If you take Vitamin A supplements, it is recommended to take 5,000 IU, with at least 20% coming from beta-carotene.

5. Vitamin B6

Vitamin B6 is the “feel-good hormone.” This vitamin plays an important role in maintaining mood and brain activity, mostly affected by menopause. It regulates serotonin, a neurotransmitter that makes you feel good. The contents of serotonin may be reduced in menopause due to hormonal imbalance. Taking B6 supplements reverses mood swings, irritability, and slight depression. You may get Vitamin B6 from:

• Beef
• Bananas
• Chickpeas
• Avocado 

6. Vitamin B12

Vitamin B12 is essential for keeping energy and cognitive levels high. The body’s absorption ability declines with time, so supplementation is essential. Many women report feeling menopausal fatigue; B12 deficiency indeed makes it even worse. Proper intake of B12 ensures the nervous system and prevents exhaustion and mental fogginess. Add Vitamin B12 supplements to your menopause multivitamin routine. Or you may get it naturally from:

• Egg
• Tuna
• Salmon
• Milk
• Yoghurt 

Consult your healthcare provider or a nutritionist. They will prescribe suitable vitamins for menopause and the correct dose. 

Bonus Tip: If you are dealing with menopause and breast pain together, explore their connection and strategies for relief.

Now that you know the best perimenopause vitamin supplements, let’s see what helps for specific menopause symptoms.

Vitamins For Menopause Fatigue

Fatigue is also a very common complaint during perimenopause and menopause. Here are some vitamins to fight menopause fatigue:

• Vitamin C
• Vitamin B12
• Vitamin B6
• Magnesium: This element is a mineral, although not a vitamin. It is essential in fighting fatigue by reducing tiredness and helping improve sleep.

Vitamins For Vaginal Dryness

The best vitamins for vaginal dryness are:

• Vitamin C
• Vitamin D
• Vitamin E
• Probiotics 

Here Are Additional Important Supplements For Menopause

1. Calcium- As oestrogen levels drop, the risk of osteoporosis increases. Calcium, along with vitamin D, also supports bone health.

2. Omega-3 Fatty Acid- These are not really vitamins but are essential to maintaining heart health and may also reduce inflammation and mood swings during perimenopause.

Keep Your Perimenopause Vitamin Supplements Intake On Track.

Some of the most essential life stages include menopause and perimenopause; the right vitamins for menopause can make this transition easier for your body. Some of the best vitamins during menopause are vitamin D for bone health, vitamin E that can counteract those frustrating hot flashes, and B vitamins to help fight fatigue and mood swings. 

One necessary precaution is to always discuss any supplement program with a healthcare provider before beginning it so that you can choose the best vitamins to help alleviate specific symptoms and health concerns.

If you are regular with your perimenopause vitamin intake, but noticing no relief from menopause symptoms like vaginal dryness, itching and dyspareunia, consult an expert practitioner for Empower RF treatment in Bradford. This innovative treatment has specialised devices that focus on rejuvenating the ins and outs of your vagina, leading to symptom relief and improvement in overall well-being.

FAQs About Perimenopause Vitamin Supplements

1. What is the best vitamin for perimenopause?

Vitamins A, B6, B12, C, and D are the best to take during perimenopause.

2. Do multivitamins help perimenopause?

Yes, multivitamins help maintain overall health during menopause. They keep bones healthy and also positively affect mood swings.

3. What to avoid during perimenopause?

Avoid eating saturated fats, refined carbs and sugar-rich foods during menopause to keep yourself healthy.

4. What fruit is good for perimenopause?

Brightly-hued fruits like mangoes, berries and cherries are good to eat if you are in menopause transition.