Perimenopause is a transitional period that occurs in women before menopause, which is marked by permanent lack of fertility, according to MayoClinic.com. This condition typically occurs in your late 30s or 40s, and is characterized by irregular menstrual cycles, sleep disturbances and hot flashes. Certain vitamins may help you maintain optimal health during perimenopause.
Check with your doctor before increasing your vitamin intake to address perimenopause. Vitamin therapy is not a replacement for traditional medical treatment and supervision.
Vitamin E
Vitamin E is a fat-soluble vitamin, which means that your body stores reserves of this vitamin in fat cells. This vitamin is essential for perimenopause, according to Dr. James Balch and Phyllis Balch, authors of "Prescription for Nutritional Healing." Vitamin E may help reduce the frequency and severity of hot flashes associated with perimenopause. It is also an antioxidant, which may help prevent cellular damage caused by toxins and free radicals. You can obtain vitamin E from foods such as eggs, black beans, sunflower seeds and peanuts.
Vitamin D
Vitamin D is necessary for perimenopause because it promotes the absorption and utilization of calcium, according to MayoClinic.com. Adding vitamin D to your diet may help protect your body against bone loss common among perimenopausal women. Your body produces vitamin D when your skin absorbs the sun's rays; however, you can also obtain vitamin D from food sources such as mackerel, halibut, tuna, salmon, eggs and dairy products.
B Complex Vitamins
B complex vitamins include eight B vitamins, such as pyridoxine, riboflavin, folic acid and cobalamin. These vitamins help support the nervous system during menopause by protecting nerve endings, according to Balch and Balch. Hormonal changes that occur during perimenopause and menopause may suppress immune system function, allowing toxins and viruses to attack nerve endings. B vitamins promote the production of fatty sheaths that prevent nerve damage from toxins and viruses. These vitamins also help improve blood circulation, which enhances your body's ability to deliver oxygen and nutrients to organs, muscles and skin cells. Foods such as spinach, eggs, legumes, whole-grain breads, fish and sunflower seeds are rich sources of B complex vitamins.
References
- MayoClinic.com: Perimenopause
- "Prescription for Nutritional Healing"; James F. Balch, M.D. and Phyllis A. Balch, C.N.C.; 1997
- MayoClinic.com: Perimenopause: Lifestyle and home remedies
