During perimenopause, hormonal changes can lead to a range of symptoms, including hot flashes, night sweats, mood swings, insomnia, and vaginal dryness.
We should include vitamins and minerals in our daily lives because they play critical roles in supporting our overall health and well-being.
Many of the nutrients listed help alleviate these symptoms and support your health during this time.
Calcium and vitamin D, for example, are essential for maintaining strong bones and reducing the risk of osteoporosis, which is common during perimenopause and menopause. Magnesium and vitamin E can help reduce inflammation and oxidative stress, which may contribute to perimenopausal symptoms like anxiety and hot flashes. B vitamins can help boost energy levels and support mood regulation.
Not only do these vitamins and minerals support you during perimenopause, but they are also essential for overall health and well-being throughout our lives. Calcium and vitamin D for example is critical for bone health, while magnesium and vitamin E can help reduce the risk of chronic diseases like heart disease and cancer. B vitamins are necessary for energy production and brain function, among other essential functions.
Calcium
Calcium is a mineral that is essential for strong bones and teeth during perimenopause, the body’s ability to absorb calcium decreases, which can lead to weakened bones and an increased risk of osteoporosis. To maintain healthy bones, it’s recommended that you consume around 1,200 mg of calcium per day. You can easily do this by eating dairy products milk, yogurt, and cheese, leafy greens, kale and spinach, and fortified foods like orange juice and cereal.
Vitamin D
Vitamin D is a fat-soluble vitamin that plays a crucial role in bone health by helping the body absorb calcium. It’s also essential for immune function, mood regulation, and cancer prevention. Unfortunately, many of us are deficient in vitamin D, especially those who live in areas with limited sunlight exposure like me living in Ireland we don’t see the sun that much. During perimenopause, it’s essential to ensure you are getting enough vitamin D, to help alleviate mood swings and fatigue. The recommended daily intake of vitamin D is around 600-800 IU per day, and it can be found in fatty fish like salmon and tuna, and fortified foods like milk and cereal. Try and get sun or daylight before 1o am.
Magnesium
Magnesium is a mineral that is essential for muscle and nerve function, blood pressure regulation, and bone health. It can also help alleviate symptoms of perimenopause, such as anxiety and insomnia. The recommended daily intake of magnesium is around 320 mg per day, and it can be found in nuts, seeds, whole grains, and leafy greens. Some studies suggest that magnesium supplements may be helpful in reducing hot flashes and other perimenopausal symptoms.
Vitamin E
Vitamin E is a fat-soluble and powerful antioxidant that can help reduce inflammation and oxidative stress in the body. It may also help alleviate hot flashes and vaginal dryness during perimenopause. The recommended daily intake of vitamin E is around 15 mg daily. There are two different types of Vitamin E here are some of the best foods to get both types of Vitamin E, nuts, seeds, leafy greens, and fortified foods. Some studies suggest that vitamin E supplements may be helpful in reducing hot flashes and brain health.
B Vitamins
B vitamins are a group of water-soluble vitamins that are essential for energy production, brain function, and mood regulation. They may also help alleviate symptoms of perimenopause such as fatigue and mood swings. There are several B vitamins, including B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin). Good sources of B vitamins include meat, fish, eggs, leafy greens, and fortified foods.
These vitamins and minerals play a crucial role in supporting your health during perimenopause. You also need a balanced diet rich in whole foods like fruits, vegetables, whole grains, lean protein, and healthy fats can help ensure you get the necessary nutrients. Don’t look at this as a diet but a life hack to give you all the benefits you need for overall health
If you have any questions on supplements and perimenopause, let me know in the comments below. I have been through this myself.
Love Lucy x
PS If you are struggling with perimenopause, you don’t have to face it alone. We understand that this transitional phase in a woman’s life can be challenging, both physically and emotionally. That’s why we’re here to offer you support and guidance. Click here to schedule your confidential call today.
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I enjoyed reading this post. Not only did you suggest supplements that will help alleviate perimenopause issues, but you also went into details about the benefits of said supplements.
Which reminds me that I’m almost out of Vitamin D. I don’t get much sun either, I tend to be a night owl. Lol
Very informative post. Thanks for sharing.
I am in my mid-forties, any idea when perimenopause starts, or does it differ based on the individual?
Hi Margarette
Thank you for taking the time to read the post. Vitamins and minerals are a very important part of our diet.
Perimenopause is the phase before menopause and many women go through perimenopause without a problem but some do find it hard and suffer from hot flashes, poor sleep, weight gain, brain fog, painful joints, and mood swings to name a few.
If this is you it’s important to find out what is going on and how you can help yourself. This is where I come in as your menopause coach I help you identify the problem and what changes you need to make to help you feel like you again.