Pre-menopause, or perimenopause, is a transitional period before menopause. Women normally begin pre-menopause in their 40s, and it can last from two to eight years, according to the Mayo Clinic. It is a period in a woman's life when estrogen levels begin to fall and her ability to reproduce declines. The falling estrogen levels place women at a higher risk for osteoporosis and heart disease. Certain vitamins, such as calcium, vitamin D and omega-3 fatty acids, may help decrease the risk.
Calcium
One of the best vitamins for pre-menopausal women is calcium. Calcium is the most abundant mineral in the body. The body uses calcium for muscle contractions, blood vessel contractions, secretion of hormones and enzymes and to transmit nerve impulses. The majority of the calcium in a woman's body is stored in bone and teeth for structural support. As women age, their ability to form new bone decreases, leading to weaker bones and osteoporosis. Pre-menopausal women need 1,000 mg of calcium a day, according to the Office of Dietary Supplements. Calcium rich foods include milk, yogurt, cheese, sardines with the bone, fortified orange juice, spinach and kale. Supplementation may be necessary in premenopausal women unable to meet their calcium needs, says the Mayo Clinic.
Vitamin D
Vitamin D is necessary for pre-menopausal women because it aids the in the absorption of calcium and helps bone mineralization. The body manufactures vitamin D through exposure to ultraviolet rays. Pre-menopausal women need 200 IU of vitamin D a day, according to the Office of Dietary Supplements. Foods with vitamin D include cod liver oil, salmon, mackerel, fortified milk, eggs and beef liver. Pre-menopausal women living in areas with limited sun exposure may need vitamin D supplementation, warns the Office of Dietary Supplements. Women at risk should discuss supplementation with their doctor.
Omega-3 Fatty Acids
Risk of heart disease increases in postmenopausal women, says the American Heart Association. Diets high in omega-3 fatty acids protect women from heart disease, making it one of the best vitamins for pre-menopausal women. Omega-3 fatty acids have been shown to reduce blood triglyceride levels, decrease artery plaque build-up, lower blood pressure and decrease risk for heart arrhythmia, according to the American Heart Association. Food sources of omega-3 fatty acids include salmon, mackerel, albacore tuna, walnuts, flax seeds and pumpkin seeds. The American Heart Association recommends pre-menopausal women consume two servings of fatty fish each week for heart health. Women considering supplementation should first discuss it with their physician.
