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Perimenopause Vitamins

Perimenopause vitamins are one of the best natural remedies for perimenopause.  Vitamins for perimenopause can help reduce or eliminate some of the discomforts of menopause and improve your perimenopause health.  

In China and other countries before modernization, it was common for women to begin health treatments with herbs and other highly nutritious foods for an entire year before they tried to become pregnant.  This strategy could help women coming into perimenopause as well.

The best way to get perimenopause vitamins is through a whole food approach.  Vitamins and minerals act synergistically, and in many cases taking too much of one may block another, throwing you out of balance. Calcium and magnesium are two of these, along with zinc and copper.  

One good source of perimenopause vitamins is Evening Primrose Oil.  This plant contains Gamma linolenic acid, or GLA.  GLA is normally made from linoleic acid, but many women cannot make GLA from linoleic acid.  These are the women who benefit from evening primrose oil.  See menopause evening primrose oil for this plant's benefits and dosage instructions.

Important Vitamins for Perimenopause

Anne Louise Gittleman recommends vitamins B, C and E, along with magnesium, in her book Before the Change.  The B vitamins are required for stress, and many women do not get enough of them.  Perimenopause is a stressful time, and it is stressful for your body to have all of the hormonal changes that it is going through. The B vitamins are depleted by eating sugar, white flour and alcohol, so if you are consuming these substances, you will need more of the B vitamins.  

Magnesium is another nutrient that many people do not get enough of.  If you drink coffee, you will need more magnesium.  Magnesium helps build strong bones, a strong nervous system, a strong heart and a strong cardiovascular system.  It may help reduce blood pressure.  Many diabetics have low magnesium levels.

Vitamin E can help with dry vagina and breast tenderness.  It also helps some women with hot flashes.  See vitamins for hot flashes for more specific information about which vitamins may help with hot flashes along with dosage and precautions.

Vitamin C is an important antioxidant on its own, but it also regenerates the antioxidants glutathione and vitamin E.  For more about these important substances, see antioxidants

Vitamin C is excellent for stress, and studies have shown it to be protective against cancer.  According to Robert Crayhon in his book Nutrition Made Simple, “Research suggests that a significant number of these [breast] cancers could be prevented if women consumed more vitamin C.” (1994, p. 100).  The minimum dose of vitamin C required to achieve these benefits is 500mg. The optimal dose is over 1000mg per day in time-released form.

Zinc is an important mineral in perimenopause.  The right levels of zinc can protect against osteoporosis, and zinc also supports your immune system.  Zinc and copper oppose each other, so if you have too much of either, you will be deficient in the other.  Gittleman (1999) has written an entire book on copper/zinc imbalance, called <em>Why Am I Always So Tired?</em>  From her book Before the Change, some symptoms of a low zinc/high copper ratio:  frontal headache, heavy flow, constipation, weight gain, cravings, mood swings, fatigue, depression and yeast infections.

For an excellent food source of B vitamins, Frontier nutritional yeast tastes okay and is healthier than most brands on the market.  

Related Pages

Perimenopause Diet

Depression Vitamins


Crayhon, R. (1994).  Nutrition Made Simple.  New York, NY: M. Evans and Company, Inc.

Gittleman, L. (1998). Before the Change, Taking Charge of Your Perimenopause.  New York, NY: HarperCollins Publishers.

Gittleman, L. (1999). Why am I Always so Tired?  New York, NY: HarperCollins Publishers.

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