The Best Vitamins & Minerals For Perimenopause

As you get older, your need for certain vitamins and minerals changes. Perimenopause refers to the period of time -- which can be several years -- before you experience your last menstrual period. During perimenopause, your levels of estrogen and progesterone change, and these hormonal fluctuations cause your nutrient needs to change. Discuss your diet and supplement use with your doctor to make sure you get enough vitamins and minerals during perimenopause.

Vitamin B-12

Vitamin B-12 is a water-soluble vitamin your body needs for proper nervous system functioning. Women entering perimenopause often experience difficulty sleeping through the night. Vitamin B-12 works with the hormone melatonin to promote sleep. Healthy women need 2.4 micrograms of vitamin B-12 per day. Because the vitamin is in animal products such as meat, poultry, eggs and fish, vegetarian women should be especially careful to get enough.

Iron

When you menstruate, your body loses blood and may become iron deficient. Women experiencing their final menstrual periods during perimenopause should make sure to get enough iron. Incorporating iron into your diet ensures that your blood cells efficiently supply your cells with oxygen. Perimenopausal women need 18 milligrams of iron every day. Good dietary sources of iron include legumes, tofu, whole-grain breads, prune juice, spinach, dried apricots and enriched breakfast cereals.

Zinc

Zinc plays an important role in neurological activity and is important for perimenopausal women because it also helps to keep your hormone levels balanced. Zinc lowers estrogen and increases progesterone levels during perimenopause. Women aged 51 to 70 need 8 milligrams of zinc every day to stay healthy. Oysters, chicken, baked beans, cashews and fortified breakfast cereals are good sources of zinc.

Calcium

Hormone changes during perimenopause increase your risk of osteoporosis, a medical condition in which your bones become brittle and weak. Calcium is a mineral that keeps your bones healthy and strong. Perimenopausal women need at least 1,200 milligrams of calcium every day to promote bone health. Get calcium through dairy products, kale, broccoli and fortified breakfast cereals.