Last Updated on August 13, 2022 by
Vitamins for perimenopause anxiety, fatigue, hair loss and mood swings. Here is a complete list of vitamins for perimenopause with details about each vitamin.
Vitamins for perimenopause anxiety, fatigue, hair loss and mood swings – take it from me you need them!
If you are experiencing symptoms of menopause, such as hot flashes, irregular periods, fatigue or vaginal dryness, you may benefit from taking a vitamin supplement which can help with your mood swings, anxiety and hair loss.
vitamins for perimenopause
Perimenopause is a transitional stage in women’s lives that can be a confusing, emotional and even painful transition. You may be under a lot of stress due to hormonal changes and physical symptoms. You may also have concerns about reproductive health and fertility.
If you’re experiencing any of the symptoms above, it may be time to take a look at your vitamin intake. Some vitamins are known to alleviate these symptoms, but others may cause certain negative side effects.
You might be able to see your periods coming, but it’s not always easy.
vitamins for perimenopause mood swings
Why take perimenopause supplements?
As you approach menopause, your ovaries start producing varying, diminishing amounts of estrogen and progesterone. Both of these hormones play a vital role in regulating your menstrual cycle and other bodily processes.
Subsequent hormonal dips and surges create random and unexpected symptoms during perimenopause, including:
Mood swings
Breast tenderness
Changes in your menstrual cycle
Migraines
Insomnia
Hot flashes
Vaginal dryness
Weight gain
Fatigue
Painful intercourse
Decreased sex drive
Hair thinning or loss
Acne
Furthermore, both perimenopause and menopause increase your overall risk of developing chronic conditions, such as:
Diabetes
Heart disease
Stroke
Osteoporosis
Oral health issues
Urinary incontinence
Your body’s previous levels of estrogen and progesterone offered a degree of protection from these diseases. This is no longer the case once you enter menopause.
Take a quiz
Find out what you can do with our Health Assistant
Track my period
Choose
Get pregnant
Choose
Follow my baby’s growth
Choose
By incorporating natural supplements for perimenopause into your daily regimen, you can relieve the associated symptoms while also safeguarding your long-term health.
- Phytoestrogens
Phytoestrogens are plant-based compounds possessing estrogen-like properties. Some studies claim they reduce hot flashes, prevent osteoporosis, treat acne, and promote cardiovascular health. Research on their ability to fight other perimenopausal symptoms, however, has been inconclusive.
Get a daily dose of phytoestrogens in the form of supplements or by eating estrogen-rich foods like:
Nuts and seeds (e.g., flax, sunflower seeds, sesame seeds, almonds, and walnuts)
Strawberries, cranberries, and apples
Soybeans
Tofu
Red wine and coffee
Olive oil
Red clover
Licorice root tea
Oats, wheat, and barley
Note that phytoestrogens do carry a few side effects. Studies have linked excessive soybean consumption to altered ovarian function and possibly certain types of cancer.
- Calcium
Loss of bone density is also attributed to perimenopause and decreasing hormone levels. A shortage of calcium and increased bone resorption (when the body uses calcium from the bones to the blood) exacerbate the situation. Unfortunately, osteoporosis and similar conditions often go undiagnosed until an unexpected fracture occurs.
That’s why perimenopausal and menopausal women (aged 31 to 50) should consume 1200 mg of calcium each day. Individuals over 50 require 1200 to 1500 mg daily.
Boost your calcium intake by consuming the following foods before the onset of perimenopause:
Dairy (e.g., milk, yogurt, etc.)
Sardines
Seeds
Leafy greens
Whey protein
Beans and lentils
Almonds
Rhubarb
Edamame
Tofu
Figs
- Dehydroepiandrosterone (DHEA)
DHEA is a natural steroid secreted by your adrenal glands that’s also available as a dietary supplement. Some research links low DHEA levels in menopausal women with higher rates of cardiovascular disease and osteoporosis, as well as diminished libido and vaginal atrophy.
However, the side effects associated with DHEA preclude its widespread use as a perimenopause supplement.
- Vitamin D
Vitamin D is one of the most common natural supplements for perimenopause. It’s proven to combat heart disease, osteoporosis, hypertension, weight gain, diabetes, depression, and some types of cancer.
Consuming sufficient amounts of vitamin D while staying on a healthy diet for menopause is difficult. Opt for a daily supplement or increased sun exposure (be sure to use sunscreen). Because it’s crucial for calcium absorption, most calcium supplements will also contain vitamin D.
- Bioidentical hormones
Structurally similar to hormones produced by the body, bioidentical hormone supplements can be customized to your specific needs by a pharmacist.
Keep in mind, though, there’s no evidence that these hormones should replace conventional hormone replacement therapy (HRT) as a perimenopause supplement. HRT hormones are usually safer than custom-compounded hormone preparations since their production is standardized and regulated.
- Vitamin E
Vitamin E is known to dramatically reduce the severity and frequency of perimenopausal hot flashes. Its antioxidant properties also lower your chances for depression, heart disease, and weight gain while relieving stress.
Up your dose of vitamin E by consuming nuts, seeds, wheat germ, broccoli, spinach, and shellfish. Most multivitamins currently on the market already contain the recommended daily allowance of vitamin E.
- B vitamins
There are multiple B vitamins that can serve as natural supplements for perimenopause.
Necessary for the release of serotonin, vitamin B6 is a neurotransmitter that has a positive effect on mood swings, fatigue, and depression.
Vitamin B12 promotes bone health, red blood cell production, and brain function. B12 deficiencies lead to anemia, fatigue, numbness or tingling sensations in your hands and feet, depression, and even dementia.
- Omega-3s
As a supplement for menopause, omega-3 fatty acids offer countless benefits. They decrease your risk of depression, osteoporosis, heart disease, hot flashes, and other menopause-related symptoms. Check with your doctor to see what your daily intake of omega-3 fatty acids should be.
Clearly, a vast array of natural supplements for perimenopause are available to relieve symptoms and prevent chronic conditions. Just remember to consult your physician prior to taking any new medications or perimenopause.
How menopause affects the body
Menopause is a fact of life for many women. It occurs when women stop menstruating. The time before menopause when women gradually produce less estrogen is called perimenopause. As women transition from perimenopause into menopause they may experience:
hot flashes
insomnia
vaginal dryness
night sweats
weight gain
mood swings
changes in libido
Some women go through the menopause and experience only minor symptoms. Others experience severe symptoms. Some vitamins may help ease menopause symptoms and support overall health.
As estrogen levels in the body decrease, your risk of developing some conditions increases. This includes:
osteoporosis
heart disease
urinary incontinence
Here are five vitamins that help minimize the symptoms of low estrogen.
Option #1: Vitamin A
Vitamin A is the name for a group of compounds called retinoids. Preformed vitamin A, also known as retinol, is stored in your liver. Too much may be toxic. You get preformed vitamin A when you eat animal products, fortified foods, or when you take vitamin A supplements. You also get vitamin A when you eat fruits and vegetables rich in beta-carotene. Your body converts beta-carotene into vitamin A as needed.
Vitamin A is necessary for healthy bones, however, taking vitamin A during menopause is controversial. A 2002 studyTrusted Source linked high levels of preformed vitamin A with hip fractures in postmenopausal women. This led some to question whether vitamin A is actually good for your bones. Later studies were mixed, so it’s unclear how much preformed vitamin A may increase bone fracture risk.
Vitamin A obtained from beta-carotene doesn’t appear to increase bone fracture risk. It may help maintain bone health after menopause. You can help get the vitamin A you need from beta carotene by eating orange and yellow fruits and vegetables. If you take vitamin A supplements, don’t take more than the daily recommended value of 5,000 IU. You should find a supplement that has at least 20 percent vitamin A from beta-carotene.
Option #2: Vitamin B-12
Vitamin B-12 is a water-soluble vitamin found in many foods. It’s necessary for:
bone health
DNA production
neurological function
creating red blood cells
As you age, your body loses some of its ability to absorb vitamin B-12 and your risk of vitamin B-12 deficiency increases. Symptoms of vitamin B-12 deficiency are vague and can include:
fatigue
weakness
constipation
loss of appetite
numbness and tingling in the hands and feet
balance problems
depression
confusion
dementia
In its later stages, vitamin B-12 deficiency may cause anemia. The recommended dietary allowance (RDA) of vitamin B-12 is 2.4 micrograms (mcg) daily for females 14 and older. You can help meet this requirement during and after menopause by taking a vitamin B-12 supplement and eating fortified foods.
Option #3: Vitamin B-6
Vitamin B-6 (pyridoxine) helps make serotonin, a chemical responsible for transmitting brain signals. As women age, serotonin levels drop. Fluctuating serotonin levels may be a contributing factor in the mood swings and depression common in menopause.
The RDA of vitamin B-6 is 1.3 milligrams (mg) daily for females 19-50, and 1.5 mg for females above 50. Taking a vitamin B-6 supplement during and after menopause may help tame prevent symptoms caused by low serotonin levels. These include loss of energy and depression.
Option #4: Vitamin D
Your body makes vitamin D after being exposed to sunlight. Vitamin D deficiency may increase your risk of bone fractures, bone pain, and osteomalacia (softening of the bones). Older women, especially those who are homebound or not exposed to sunlight, are at risk of vitamin D deficiency. Women ages 19 to 50 should get 15 mcg (600 IU) vitamin D daily; women over 50 should get 20 mcg (800 IU). Although it’s possible to do this with a diet rich in vitamin D, it may be best to take a supplement. This will ensure that you’re getting the appropriate amount each day.
Foods that contain vitamin D include:
fatty fish
fish liver oils
beef liver
cheese
egg yolks
fortified foods
Option #5: Vitamin E
Vitamin E is an antioxidant that helps fight cell-damaging free radicals in the body. Vitamin E may also help reduce inflammation in the body. Stress may cause cell damage and increase your risk of:
depression
heart disease
weight gain
These are conditions common to menopause.
Research has shown vitamin E helps ease stress, reduces oxidative stress, and may help reduce your risk of depression. To increase vitamin E during and after menopause, take a vitamin E supplement and add foods rich in vitamin E to your diet. Aim for at least 15 mg daily.
Some foods that contain vitamin E are:
wheat germ
almonds
hazelnuts
avocado
broccoli
shellfish
squash
sunflower seeds
spinach
Risks and warnings
Risk factors icon
High amounts of vitamin A may cause toxicity. People with liver disease or who drink a lot of alcohol shouldn’t take vitamin A supplements. Vitamin A may cause low blood pressure. Don’t take vitamin A if you have low blood pressure or take medications that lower blood pressure.
Use vitamin A with caution if you:
take oral contraceptives
tetracycline antibiotics
take anticancer agents
have poor fat absorption
take blood-thinners or medications that affect bleeding or clotting
Vitamin E should be used with caution in people with:
Alzheimer’s disease and other forms of cognitive decline
eye damage
kidney problems
heart problems
skin conditions
Vitamin D, vitamin B-6, and vitamin B-12 may impact blood sugar levels and blood pressure. Use them with caution if you have diabetes, low blood sugar, low blood pressure, or if you take medications that affect blood sugar and blood pressure.
Vitamin B-6 may increase your risk of bleeding. Use it with caution if you have a bleeding disorder or take blood thinners.
Use vitamin B-12 with caution if you have:
heart problems
high blood pressure
cancer, or a history of cancer
skin problems
gastrointestinal problems
low potassium
gout
Many common over-the-counter medications and prescription drugs may interact with vitamins. If you take medications, ask your doctor or pharmacist about potential interactions before taking vitamins.
Check out: Menopause in the workplace »
The bottom line
Next steps icon
There are things you can do to make the menopause transition easier. For example, staying physically active, managing stress, and getting enough sleep can all be beneficial. You should also avoid processed foods. Instead, opt for nutrient-dense foods such as:
fruits
vegetables
whole grains
healthy fats
seafood
nuts
seeds
Talk to your doctor about any menopause concerns you have. They can help you decide if taking vitamins for menopause may benefit you.
Vitamins for perimenopause anxiety, fatigue, hair loss and mood swings. Here is a complete list of vitamins for perimenopause with details about each vitamin.
Vitamins for perimenopause anxiety, fatigue, hair loss and mood swings – take it from me you need them!
If you are experiencing symptoms of menopause, such as hot flashes, irregular periods, fatigue or vaginal dryness, you may benefit from taking a vitamin supplement which can help with your mood swings, anxiety and hair loss.
Perimenopause is a transitional stage in women’s lives that can be a confusing, emotional and even painful transition. You may be under a lot of stress due to hormonal changes and physical symptoms. You may also have concerns about reproductive health and fertility.
If you’re experiencing any of the symptoms above, it may be time to take a look at your vitamin intake. Some vitamins are known to alleviate these symptoms, but others may cause certain negative side effects.
You might be able to see your periods coming, but it’s not always easy.
Vitamins for perimenopause anxiety — Did you know your hormones can cause anxiety? Take the Women’s Health Vitamins for Perimenopause for stress management. The vitamins in this formula help balance emotions, energy levels, and overall moods. They are easily absorbed into your system and support the immune system.
Have you ever looked for vitamins for perimenopause anxiety and thought, “This is tough, I’m not sure what kind of vitamins to take because I’ve never had children and don’t have a huge risk of osteoporosis yet.” Don’t worry – you’re not alone. Actually, there are many women who are in your situation who also struggle with picking which vitamins to take during perimenopause. Vitamins for perimenopause anxiety can be very confusing if you’re not familiar with the word “vitamins.” But let me tell you how I got through this phase all on my own…
I am a 27 year old female, who has been experiencing perimenopause symptoms. These symptoms include anxiety, insomnia and an inability to concentrate. It’s very expensive when my GP diagnoses these types of things! So I decided to research the problem and found that there is a lot of information about vitamins for perimenopause on the internet.
Are you suffering from perimenopause symptoms? Do the symptoms get worse when you run out of vitamins or fall off the pills? If yes, then it could be time to visit your health care provider for medication.
Menopause is a cold stage of life, in which your body’s deepest instincts are setting off alarm bells. Your blood volumes and the nerves making them will not be enough to fight off perimenopause anxiety symptoms. They develop due to the underlying causes and nature of perimenopause. The best way to deal with them is by giving a boost to your vitamin intake through appropriate supplements.
Have you noticed that your symptoms are getting worse? You can no longer ignore them and have to tell people about it, you have to have a vitamin intake above recommended levels. That’s all because of perimenopause and its changes in our body.