Perimenopause--the time leading up to menopause--can be a period of bothersome and sometimes troubling changes in a woman's life. You may experience mood swings and insomnia, hot flashes, skin problems and bloating. It is best to accept these as a natural process and work on being healthy. Vitamins can help as your body goes through changes, and the best vitamins for perimenopause are those that will support bone and organ health while reducing PMS-like symptoms.
B-Complex
Numerous studies indicate that B-complex vitamins, B-6 in particular, can alleviate the PMS symptoms that often accompany perimenopause, according the University of Michigan Health System (UMHS). Since the fluctuating hormones in perimenopause often cause PMS symptoms, many of the same vitamins can help. Dr. Shahla Nader of the The University of Texas-Houston Medical School Office of Women's Health suggests taking 200 mg time-release B-6 to help control mood swings.
Calcium
Calcium helps prevent osteoporosis, the weakening of bones in later life. The University of Maryland Medical Center (UMMC) states that the National Osteoporosis Foundation recommends that perimeopausal women under 50 years old take 1000 mg per day of calcium, and post-menopausal women or those age 51 and older need between 1,200 to 1,500 mg daily.
Vitamins D and K
Vitamin D is required for proper absorption of calcium, and UMMC suggests that all adults under age 50 get between 400 and 800 IU per day, while adults from 50 to 70 need 800 to 1,000 IU daily. Vitamin K also helps bind calcium to bone, and at menopause, women may start losing the ability to properly bind calcium, and need from 150 to 500 mcg of K daily.
Before starting any vitamin regimen, talk to your doctor, especially if you are taking prescription medications. UMMC warns that over 1,000 mg daily of vitamin D may be harmful. Remember you are also getting these vitamins in your diet, and if you are eating a healthy diet rich in dark leafy green vegetables and low-fat dairy products, you may not need to supplement with vitamins at all.
Vitamin E
The UMHS states that there is no conclusive evidence that vitamin E is beneficial for perimenopause, but suggests trying 800 IU per day for at least 3 months to see if it helps with symptoms. According to UMHS, amounts less than that are probably not useful.
Vitamin C
1,200 mg vitamin C may be helpful in reducing hot flashes, especially in conjunction with the flavonoid hesperidin, according to the UMHS. Although that study finding is from 1964, other doctors today, such as Dr. Shahla, suggest getting between 1,000 and 1,200 mg of vitamin C daily.
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