Pre-menopause, commonly known as perimenopause, corresponds to the phase prior to menopause in which the body moves from normal ovulation cycles to the cessation of menstruation. Levels of estrogen and progesterone rise and fall, precipitating a number of bodily changes. A woman typically enters pre-menopause in her 40s and begins noticing changes, such as irregular menstrual cycles, hot flashes, insomnia and mood swings. OTC vitamins can help ease symptoms during this stage of hormonal transition.
Vitamin E
Marilyn Glanville, Ph.D., from the Natural Health Website for Women, recommends vitamin E to combat a number of pre-menopause symptoms. In a July 2007 study published in "Gynecologic and Obstetric Investigation," women suffering from hot flashes took one vitamin E caplet per day over a four-week period. Participants experienced reduced severity and fewer episodes. Oral dosing and topical application of OTC vitamin E relieves vaginal dryness.
Vitamin D
As you make your way through perimenopause and beyond, your body will require vitamin D more than ever to help absorb calcium. This vitamin-mineral combo is critical for bone health as estrogen levels diminish. Bone loss begins in pre-menopause and continues as you age. It also increases the risk of osteoporosis among post-menopausal women. You cannot completely stop or reverse bone deterioration, however, taking supplemental OTC vitamin D in conjunction with calcium helps slow the progression.
Vitamin B6
Vitamin B6 provides a bonanza of benefits for pre-menopausal women. It increases progesterone levels, which slows the growth of unwanted facial hair and adult acne. According to Ann Louise Gittleman, Ph.D., C.N.S., B6 helps reduce water retention and ramps up the production of seratonin to stabilize mood swings. She suggests including 50 to 200 mg B6 per day along with B complex.
Vitamin B12
Perimenopause can cause sleep disorders that sometimes exacerbate other symptoms, such as depression, brain fog and mental agitation. Vitamin B12 reportedly works with the hormone melatonin to help normalize sleep patterns. Lack of B12 may impede the body's normal release of melatonin. Registered dietitian, Leslie Beck recommends that women over 50 begin taking a B12 supplement to make up for dietary shortfalls. Pre-menopausal women at high risk of B12 deficiency include vegetarians and those on proton pump inhibitors. They should consider taking a daily OTC B12 supplement.
Vitamin C
Dr, Marilyn Glanville says vitamin C holds great promise for skin-related perimenopausal symptoms. Vitamin C, a necessary component for collagen synthesis, helps maintain healthy, supple skin. During the pre-menopause years, your skin becomes thinner and begins to lose its elasticity. This not only affects your complexion, it contributes to pain associated with vaginal dryness and urinary tract incontinence. Addition of a daily OTC vitamin C supplement will promote collagen production and may even help minimize hot flashes.
References
- Mayo Clinic: Perimenopause
- Office on Women's Health: What Is Perimenopause
- Natural Health Website for Women; The Menopause; Marilyn Glenville, Ph.D.
- Women to Women; Is Vitamin D Deficiency Casting a Cloud Over Your Health; Marcelle Pick, OB/GYN
- Ann Louise; Perimenpause; Ann Louise Gittleman, Ph.D.C.N.S., 1998
- Leslie Beck; Nutrition Strategies For Managing Perimenopause; Leslie Beck, R.D.; May 2, 2002
