Vitamins & Minerals For Perimenopause

Perimenopause is the transition period between menstruation and fertility and the permanent end of the childbearing years. Perimenopause usually begins in a woman's 30s or 40s and can last a few months or several years. The average length of perimenopause is four years, according to the Cleveland Clinic. A woman has officially reached menopause when she has not had a period for 12 consecutive months. Certain vitamins and minerals are recommended to guard against potential health problems that may occur in perimenopause.

Symptoms

Perimenopausal symptoms result from fluctuating levels of the hormones estrogen and progesterone, reports the Mayo Clinic. Symptoms can include irregular periods, fatigue, hot flashes, breast tenderness and moodiness. Calcium, vitamin D, vitamin E and iron can be beneficial for women in perimenopause.

Emotional Balance

Vitamin D helps the body properly absorb calcium, according to the University of Maryland Medical Center. Vitamin D may guard against certain types of cancer and help with mood disorders. The hormonal changes that occur during perimenopause may cause some women to feel depressed, anxious and irritable.
The recommended dose of vitamin D is about 1,000 IU daily.

Bone Health

Calcium helps guard against bone loss.The risk of osteoporosis increases during the years leading up menopause and beyond, according to the Mayo Clinic. Approximately 30 percent of women have the degenerative bone disease by age 65.
The suggested dose for calcium supplements is approximately 1,200 mg per day. Doses in excess of 2,000 mg per day can lead to kidney problems, notes UMMC. The body absorbs calcium citrate easily.

Dietary Sources

Good food sources of iron include fish, clams, oysters, sardines, poultry and lean red meat. Calcium is contained in milk, cheese and other dairy products as well as in broccoli and legumes.

Very few foods naturally contain vitamin D, according to the Office of Dietary Supplements. The best dietary sources of vitamin D include tuna, salmon and mackerel. Foods fortified with vitamin D include milk and orange juice.

Help for Hot Flashes

Vitamin E may help diminish hot flashes in some women, according to the website Breastcancer.org. The average dose of vitamin E is approximately 400 IU.
Vitamin E rich foods include almonds, hazelnuts, broccoli and spinach.