Vitamins for Perimenopausal Women
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Vitamins for Perimenopausal Women

Most women spend several years in a transitional stage before menopause called perimenopause. During this transitional time, their bodies move from having regular monthly periods to no longer having cycles, thereby, becoming infertile. Maintaining health during this transitional period helps your body adjust to the changes. Getting enough of certain vitamins through nutrition in foods or supplements will keep your body strong, while reducing perimenopause symptoms.


Calcium is essential during the perimenopause years, as after you’re through menopause, you’re at an increased risk for osteoporosis. Calcium is available in pills or you can get it from food. Yogurt, milk and cheese all contain calcium.

Vitamin E

Vitamin E has long been known for its powerful antioxidant abilities. Body creams packed with vitamin E to reduce wrinkles are on the market. For perimenopause, ingesting 15 mg a day of vitamin E will help reduce hot flashes. It will also help with vaginal dryness and breast discomfort and tenderness. Vitamin E can be purchased as a pill or liquid; or found in leafy greens, wheat germ oil, sunflower seeds and almonds, as well as peanut butter.

Vitamin D

Though vitamin D is found in egg yolks and fish, you would have to eat a lot of those foods to get enough of the vitamin. A better source of vitamin D is sunshine. Being in the sun allows ultraviolet rays to be absorbed into your skin which, in turn, triggers your body into manufacturing its own supply of vitamin D.


If you find yourself becoming cranky, depressed and unable to concentrate during perimenopause, you should up your magnesium levels. With a recommended daily dose of 320 mg, you can find it in halibut, cashews and soybeans. It can also be purchased at a pharmacy or health food store.

Vitamin B-6

Vitamin B-6 targets symptoms of perimenopause that include depression, bloating and mood swings. PMS symptoms often increase during perimenopause. Vitamin B-6 helps reduce PMS. You can find Vitamin B-6 in pill form at the local pharmacy or you can get it from the foods you eat. Chicken breasts, potatoes with skins and bananas are all healthy food sources of Vitamin B-6. Women over the age of 51 should take 1.5 mg daily. Women 50 and under need a daily dose of 1.3 mg.

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