Written By: Cate Boyd

Cate Boyd

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Everything you need to know about Perimenopause Vitamins Supplements

Perimenopause — this disruptive transitional phase before menopause — can last for over a decade bringing a wide range of physical and emotional changes. Hormonal fluctuations, especially the gradual decline of estrogen and progesterone, affect nearly every system in the body and causing symptoms in the majority of women¹. But one often overlooked area of support during this time is micronutrition — specifically, perimenopause vitamins supplements that can ease symptoms, support mood, strengthen bones, and regulate metabolism.

This article explores the most essential vitamins and minerals for perimenopausal women, perimenopause vitamins and supplements I’ve tried and tested for years, how they work in the body, and what the research says.

Understanding Perimenopause: Knowledge is Power

Perimenopause is a significant transitional phase in a woman’s life, marking the end of her reproductive years. This period can begin as early as a woman’s 30s but typically starts in the 40s.² It is characterized by the gradual decline in ovarian function, leading to irregular menstrual cycles and a host of other symptoms due to fluctuating hormone levels. Understanding this process is crucial for managing the associated physical and emotional changes effectively. The decline in estrogen and progesterone levels during perimenopause is responsible for many of the symptoms experienced.³ These hormonal changes can cause a variety of issues, including hot flushes, night sweats, mood swings, and sleep disturbances, among others.⁴ Recognizing these symptoms as part of the natural aging process can help reduce anxiety and foster a proactive approach to health during this time.

Perimenopause typically lasts for several years, ending when a woman has gone 12 consecutive months without a menstrual period, marking the onset of menopause. The duration and intensity of perimenopausal symptoms can vary widely among women. Some may experience only mild discomfort, while others may find the symptoms significantly impact their daily lives. With women now expected to live one third of their life peri-post menopausal being informed about what to expect can help women prepare and seek appropriate interventions to manage their symptoms.⁵

Knowledge is power, and understanding the biological processes behind perimenopause can empower women to take control of their health. By educating themselves about the changes occurring in their bodies, women can make informed decisions about lifestyle modifications, diet, and supplementation that can ease their transition through this phase. This guide will delve into the essential vitamins and supplements that can help alleviate perimenopausal symptoms, providing a roadmap for women to navigate this journey with confidence and grace.

Common Symptoms of Perimenopause

Perimenopause brings with it a variety of symptoms that can affect both physical and emotional well-being. One of the most common and often most disruptive symptoms is hot flashes.⁶ These sudden feelings of warmth, typically in the upper body, can be intense and uncomfortable, often accompanied by sweating and flushing. Night sweats, which are essentially hot flashes that occur during sleep, can disrupt rest and lead to fatigue and irritability.

Mood swings are another prevalent symptom, driven by fluctuating hormone levels. Women may experience sudden changes in mood, including increased anxiety, irritability, and even depression. These emotional changes can be challenging to manage, especially when combined with other perimenopausal symptoms. Additionally, many women report difficulties with concentration and memory, often referred to as “brain fog,” which can impact daily functioning and productivity.⁷

Sleep disturbances are also common during perimenopause. Hormonal changes can lead to insomnia or fragmented sleep, compounding feelings of fatigue and affecting overall quality of life. Indeed studies show insomnia continues post menopause in almost 60% of postmenopausal women.⁸ Other symptoms may include weight gain, particularly around the abdomen, joint pain, and a decrease in libido. Understanding these symptoms and recognizing them as part of the perimenopausal process is the first step towards managing them effectively.

The Role of Vitamins in Hormonal Balance

Vitamins play a crucial role in maintaining hormonal balance, which is essential during perimenopause. Hormones like estrogen and progesterone are vital for various bodily functions, and their decline can lead to significant discomfort. Vitamins can support the body’s natural hormone production and regulation processes, helping to alleviate some of the symptoms associated with perimenopause.

For instance, Vitamin D is essential for bone health, and its deficiency can exacerbate the risk of osteoporosis, a concern during perimenopause. Adequate levels of Vitamin D can support calcium absorption and promote bone density, reducing the risk of fractures. Additionally, Vitamin B6 and B12 are important for energy production and mood regulation. They help in the synthesis of neurotransmitters like serotonin, which can mitigate mood swings and depression.

Vitamin E is known for its antioxidant properties and can help alleviate hot flashes and night sweats. It works by stabilizing cell membranes and reducing oxidative stress, which can exacerbate symptoms. Furthermore, Vitamin C supports the adrenal glands, which are responsible for producing stress hormones like cortisol. Maintaining healthy adrenal function can help the body cope with stress and reduce anxiety levels during perimenopause.

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🌞 1. Vitamin D – The Bone & Mood Stabiliser

Why it matters:
Vitamin D is paramount for maintaining bone health, particularly during perimenopause when the risk of osteoporosis increases. This is because estrogen helps maintain bone density. As estrogen levels fall in perimenopause, bone loss accelerates — increasing the risk of osteopenia and osteoporosis. Vitamin D is essential for calcium absorption, which is crucial for maintaining bone density, and supports bone strength, immune function, and mood regulation.

What the research says:
A 2014 review in Menopause found that women with higher vitamin D levels reported fewer menopausal symptoms, particularly in mood and sleep.
Another study in The Journal of Clinical Endocrinology & Metabolism showed that vitamin D deficiency correlates strongly with lower bone mineral density in perimenopausal women.

How to get it:

Women in perimenopause should ensure they get adequate sunlight exposure and consider supplements if necessary, especially during the winter months when natural sunlight is limited.

• Sunlight (10–30 minutes a few times a week)
• Fatty fish, fortified dairy, and eggs
• Supplements: Aim for 800–2,000 IU daily (check blood levels first)
• Recommended Perimenopause Vitamins Supplements – Pretty Pea Multi Vitamin Gummies for Women, the ABCDE of vitamins, including 100% vitamin D RDA

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🦴 2. Calcium – The Bone Builder

Why it matters:
With declining estrogen, bone resorption (breakdown) outpaces formation. Calcium works alongside vitamin D to help maintain strong bones and prevent fractures.

Calcium is essential for maintaining bone health, especially during perimenopause when the risk of osteoporosis increases. Women should ensure they get adequate calcium through diet or supplements to support bone density and reduce the risk of fractures. Dairy products, leafy greens, and fortified foods are excellent sources of calcium. Additionally, calcium supplements are available for those who may not get enough from their diet alone. Combining calcium with Vitamin D can enhance its absorption and effectiveness.

What the research says:
A study in Osteoporosis International (2004) showed that calcium supplementation (1,200 mg/day) in women over 45 slowed bone loss significantly, especially when combined with vitamin D.

How to get it:

• Dairy, leafy greens, fortified plant milks
• Sardines with bones, tofu, almonds
• Recommended: 1,000–1,200 mg/day

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🧠 3. Magnesium – The Relaxation Mineral

Why it matters:
Magnesium plays a key role in muscle relaxation, sleep quality, stress management, and blood sugar regulation — all of which can be disrupted in perimenopause.

Magnesium is a vital mineral that can help alleviate several perimenopausal symptoms, including insomnia, muscle cramps, and mood swings. It plays a crucial role in muscle relaxation and nerve function, which can improve sleep quality and reduce anxiety.

Additionally, magnesium supports bone health by aiding in calcium absorption and promoting bone density. Women experiencing perimenopausal symptoms should consider magnesium supplements or incorporate magnesium-rich foods like leafy greens, nuts, and seeds into their diet.

What the research says:
A 2012 study in Journal of Research in Medical Sciences found that magnesium supplementation helped reduce symptoms like anxiety, mood swings, and insomnia in perimenopausal women. It also supports bone health by working synergistically with calcium and vitamin D.

How to get it:

• Dark leafy greens, seeds, nuts, legumes
• Dark chocolate, whole grains
• Aim for 320–400 mg/day
• Recommended Perimenopause Vitamins Supplements – Pretty Pea Vitamin & Mineral Protein Powder includes Magnesium

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💊 4. B Vitamins – The Energy and Nerve Supporters

Why they matter:
B vitamins, especially B6, B12, and folate, are critical for nervous system health, energy production, and mood regulation. They also play a role in homocysteine metabolism — high levels of which are linked to cardiovascular risk during perimenopause.

Vitamin B6

Vitamin B6 is essential for neurotransmitter production (including serotonin), and crucial for mood regulation and helping alleviate PMS-like mood swings and irritability.

During perimenopause, women often experience mood swings and depression due to fluctuating hormone levels. Supplementing with Vitamin B6 can help alleviate these symptoms by promoting the synthesis of serotonin and other mood-stabilizing neurotransmitters. Additionally, Vitamin B6 supports energy metabolism, which can combat the fatigue often associated with perimenopause.

Vitamin B12

Vitamin B12 is another crucial vitamin for perimenopausal women, it prevents fatigue, supports nerve function and cognition, and helps with red blood cell production — especially important if heavy periods occur.

A deficiency in B12 can lead to symptoms such as fatigue, weakness, and even mood disturbances. Ensuring adequate intake of Vitamin B12 through diet or supplements can help maintain energy levels and support overall health.

What the research says:
A 2013 study in Psychopharmacology found that vitamin B6 improved mood and cognitive function in women with premenstrual and menopausal symptoms. Another study in The American Journal of Clinical Nutrition linked low B12 to cognitive decline in midlife women.

How to get them:

• B6: Poultry, bananas, potatoes, fortified cereals
• B12: Eggs, dairy, meat, nutritional yeast (supplements may be needed for vegans)
• Folate: Leafy greens, legumes, citrus
• Recommended Perimenopause Vitamins Supplements – Pretty Pea Protein Powder, Meno Weight capsules includes 714% Vitamin B6 RDA. You’ll also find vital B vitamins in Pretty Pea protein powder and Multi Vitamin Gummies.

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💓 5. Omega-3

Why it matters:
While not technically a vitamin or mineral, omega-3 fatty acids (EPA & DHA) are an essential nutrient – essential they are obtained via diet/supplementation. They reduce inflammation, support heart health, and help with mood and cognition, all of which are vulnerable in perimenopause.

Omega-3 fatty acids, found in fish oil and flaxseed oil, are known for their anti-inflammatory properties and can be beneficial during perimenopause. These healthy fats support cardiovascular health, reduce joint pain, and improve mood. Some studies suggest that omega-3 supplements can help alleviate symptoms of depression and anxiety, which are common during perimenopause. Incorporating omega-3-rich foods like fatty fish, walnuts, and chia seeds into the diet can also provide these benefits naturally.

What the research says:
A 2018 study in Menopause found that omega-3 supplementation reduced hot flashes and depressive symptoms in perimenopausal women. Additionally, omega-3s have been shown to support metabolic health and may assist with weight control.

How to get it:

• Fatty fish (salmon, mackerel, sardines) are the best source
• Chia seeds, flaxseeds, walnuts
• For those with restricted diets and do not consume oily fish 1-2x each week then supplementing is an important consideration
• Supplements: 1,000–2,000 mg combined EPA & DHA daily
• Recommended Perimenopause Vitamins Supplements – Pretty Pea Omega 369

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💧 6. Iron – For Energy and Oxygen

Why it matters:
Iron needs may remain high in perimenopause, especially if you still have menstrual bleeding. Low iron levels can cause fatigue, dizziness, poor concentration, and hair thinning.

What the research says:
The NHS recommends women under 50 maintain iron intake around 14.8mg/day. Studies show that many women in their 40s are borderline iron-deficient, especially with heavy or irregular bleeding.

How to get it:

• Red meat, lentils, spinach, fortified cereals
• Pair with vitamin C to enhance absorption
• Avoid tea/coffee at meals — they block iron uptake
• Recommended Perimenopause Vitamins Supplements – Pretty Pea protein powder includes vital vitamins and minerals including iron

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🧂 7. Zinc – The Immune & Skin Supporter

Why it matters:
Zinc supports immune function, skin health, wound healing, and hormone production. Deficiencies can affect taste, smell, and mood, which can already fluctuate during perimenopause.

What the research says:
A 2011 study in Biological Trace Element Research found that zinc supplementation improved immune function and mood stability in middle-aged women. It may also help reduce the severity of hot flashes.

How to get it:

• Shellfish (especially oysters), beef, pumpkin seeds
• Whole grains, legumes
• Aim for 8–12 mg/day
• Recommended Perimenopause Vitamins Supplements – Pretty Pea Meno Weight, Protein Powder and Multi Vitamin Gummies all include the mineral Zinc

🍊 8. Vitamin C – Collagen, Immunity & Stress Resilience

Why it matters:
Vitamin C is essential for collagen synthesis, immune defence, and adrenal support — all of which can be taxed during perimenopause. It also enhances iron absorption, which is helpful if iron levels are borderline.

Vitamin C is crucial for supporting adrenal gland function, which is essential for stress hormone production. During perimenopause, women may experience increased stress and anxiety due to hormonal fluctuations. Vitamin C helps the adrenal glands produce cortisol, the body’s primary stress hormone, aiding in stress management. Additionally, Vitamin C supports collagen production, which can help maintain skin elasticity and reduce the appearance of aging, a common concern during perimenopause.

What the research says:
A 2012 review in Nutrients highlighted vitamin C’s role in reducing oxidative stress and supporting skin elasticity, which declines during menopause. It also supports the production of neurotransmitters like dopamine and serotonin, influencing mood.

Sources: Citrus fruits, bell peppers, kiwi, broccoli, strawberries
Target: 75–120 mg/day (more if stressed or sick)

Recommended Perimenopause Vitamins Supplements – Pretty Pea Multi Vitamin Strawberry Gummies include Vitamins A B C D & E

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🌸 9. Inositol (Myo- and D-chiro-inositol) – Hormone & Mood Balancer

Why it matters:
Inositol is a B-vitamin-like compound that helps improve insulin sensitivity, which is key during perimenopause when the risk of insulin resistance and belly fat increases. It also has calming effects and may help with anxiety, sleep, and mood regulation.

What the research says:

• A 2020 study in Nutrients showed that myo-inositol improved insulin sensitivity and reduced abdominal fat in midlife women.
• Clinical trials also show benefits in reducing anxiety and improving sleep quality (Perrone et al., 2012).

Sources: Naturally found in fruits, beans, and grains — but clinical doses require supplementation
Target: 2–4 grams/day (split across the day)

Recommended Perimenopause Vitamins Supplements – Pretty Pea Multi Vitamin Strawberry Gummies include Inositol

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🌱 10. Soy Isoflavones – Natural Estrogen Support

Why it matters:
Soy contains phytoestrogens — plant compounds that mimic estrogen in the body. These can help balance hormones naturally, easing symptoms like hot flashes, mood swings, and night sweats.

What the research says:

• A 2021 meta-analysis in Climacteric confirmed that soy isoflavones significantly reduced hot flash frequency and severity.
• Another study in Menopause (2015) found soy supplements improved bone density markers in perimenopausal women.

Sources: Tofu, tempeh, edamame, soy milk
Target: 40–80 mg isoflavones/day from food or supplements

Recommended Perimenopause Vitamins Supplements – Pretty Pea Non GMO Soy Protein Powder, choose natural chocolate flavour or creamy vanilla

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🍵 11. Green Tea Extract (EGCG) – Fat Burning & Metabolic Support

Why it matters:
Green tea extract, rich in EGCG (epigallocatechin gallate), supports fat oxidation, boosts metabolism, and may help reduce waist circumference. It also has antioxidant and anti-inflammatory properties.

What the research says:
A study in The American Journal of Clinical Nutrition (2009) found that green tea extract increased energy expenditure and fat oxidation, particularly in abdominal fat. It may also reduce LDL cholesterol and support insulin sensitivity.

Dose: 250–500 mg EGCG/day (standardized supplement or several cups of brewed green tea)

Recommended Perimenopause Vitamins Supplements – Pretty Pea Meno Weight contains Green Tea, alongside Vitamin B6 and other balancing nutrients

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Summary Table: Perimenopause Vitamins Supplements

Nutrient/Supplement	Key Benefits	Ideal Intake (Approx.)	Sources
Vitamin D	Bone, immune & hormone balance	800–2,000 IU	Sun, oily fish, fortified dairy
Calcium	Bone strength	1,000–1,200 mg	Dairy, leafy greens, tofu
Magnesium	Sleep, relaxation, stress relief	320–400 mg	Nuts, seeds, leafy greens
B6, B12, Folate	Mood, energy, cognition	Varies per type	Meat, eggs, greens, fortified foods
Omega-3	Mood, metabolism, heart health	1,000–2,000 mg EPA/DHA	Fish, flax, walnuts
Iron	Prevents fatigue, supports oxygen transport	14.8 mg (if menstruating)	Red meat, lentils, spinach
Zinc	Immunity, healing, hormone function	8–12 mg	Shellfish, pumpkin seeds
Vitamin C	Skin, immune, stress resilience	75–120 mg	Citrus, berries, bell peppers
Inositol	Blood sugar control, mood, anxiety	2–4 g	Supplements, small amounts in grains
Soy Isoflavones	Hot flashes, bone, natural estrogen support	40–80 mg	Tofu, tempeh, soy milk
Green Tea Extract	Metabolism, fat loss, inflammation	250–500 mg EGCG	Supplements, brewed green tea

How Diet Influences Perimenopause Symptoms

Diet plays a significant role in managing perimenopausal symptoms and overall health during this transitional phase. A balanced diet rich in essential nutrients can help alleviate symptoms and promote well-being. Incorporating a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats can provide the necessary vitamins and minerals to support hormonal balance and reduce inflammation.

Phytoestrogens, found in foods like soy, flaxseeds, and legumes, can mimic the effects of estrogen in the body and help alleviate symptoms like hot flashes. Including these foods in the diet can provide a natural way to support hormonal balance. Additionally, fiber-rich foods can help regulate blood sugar levels and support digestive health, reducing symptoms like bloating and weight gain.

Hydration is also crucial during perimenopause. Drinking plenty of water can help manage symptoms like hot flashes and reduce the risk of urinary tract infections, which can be more common during this phase. Limiting caffeine and alcohol intake can also help reduce hot flashes and improve sleep quality. A well-balanced diet, combined with adequate hydration, can significantly impact the severity and frequency of perimenopausal symptoms.

Consulting with Healthcare Professionals: What to Know about Perimenopause Vitamins Supplements

Consulting with healthcare professionals is essential when managing perimenopausal symptoms. A healthcare provider can help identify specific symptoms, recommend appropriate supplements, and ensure there are no underlying health conditions contributing to the discomfort. Regular check-ups and discussions about symptoms can lead to personalized treatment plans tailored to individual needs.

It is important to discuss any supplements or vitamins being considered with a healthcare provider to avoid potential interactions with other medications or conditions. A provider can also recommend appropriate dosages and monitor for any side effects. Hormone replacement therapy (HRT) may be an option for some women, and a healthcare professional can provide information on the benefits and risks associated with HRT.

Healthcare providers can also offer resources and referrals to specialists, such as nutritionists or mental health professionals, who can provide additional support. Building a collaborative relationship with healthcare professionals ensures a comprehensive approach to managing perimenopausal symptoms and promotes overall health and well-being.

Myths and Misconceptions About Perimenopause Vitamins Supplements

There are several myths and misconceptions about vitamins and supplements that can lead to confusion and misinformation. One common myth is that all supplements are safe and effective for everyone. In reality, the efficacy and safety of supplements can vary widely, and what works for one person may not work for another. It is important to research and consult with healthcare professionals before starting any new supplement regimen.

Another misconception is that more is always better when it comes to vitamins and supplements. Taking excessive amounts of certain vitamins can be harmful and lead to toxicity. For example, high doses of Vitamin A can cause liver damage, and excessive calcium intake can lead to kidney stones. It is essential to take supplements in recommended dosages and under the guidance of a healthcare provider.

Some people believe that supplements can replace a healthy diet. While supplements can provide additional support, they should not be a substitute for a balanced diet rich in whole foods. Nutrient-dense foods provide a wide range of vitamins, minerals, and other beneficial compounds that work synergistically to support health. Supplements should be used to complement, not replace, a healthy diet.

Perimenopause Vitamins Supplements: Finding the Right Approach for You

Navigating perimenopause can be challenging, but understanding the role of essential vitamins and supplements can make a significant difference in managing symptoms and improving quality of life. By incorporating key nutrients like Vitamin D, B6, B12, E, and C, along with supplements like magnesium, omega-3 fatty acids, calcium, probiotics, and black cohosh, women can find relief from the discomforts of perimenopause.

Diet and lifestyle changes, such as a balanced diet, regular exercise, stress management, and maintaining social connections, can further support well-being during this transitional phase. Consulting with healthcare professionals ensures a personalized and safe approach to managing symptoms, providing additional resources and support.

Ultimately, finding the right approach involves a combination of education, self-awareness, and collaboration with healthcare providers. By taking a proactive and informed approach, women can embrace perimenopause with confidence and grace, reclaiming their vitality and thriving in this new chapter of life.

Recommended Perimenopause Vitamins Supplements

Gallagher JC, et al. (2014). Vitamin D and menopausal symptoms. Menopause, 21(11), 1161–1168.

Tandon VR, et al. (2010). Calcium and vitamin D in postmenopausal women. Osteoporosis Int, 21(3), 471–478.

DiNicolantonio JJ, et al. (2014). Magnesium in prevention and therapy. Open Heart, 1(1), e000039.

Kennedy DO, et al. (2013). Vitamin B6 and mood. Psychopharmacology, 229(4), 741–748.

Lucas M, et al. (2018). Omega-3 for menopausal symptoms. Menopause, 25(7), 745–752.

Grodstein F, et al. (2013). B12 and cognition. Am J Clin Nutr, 97(2), 349–355.

NHS UK. Iron for women. https://www.nhs.uk

Maret W, et al. (2011). Zinc and immunity. Biol Trace Elem Res, 143(1), 1–18.

Carr AC, Maggini S. (2017). Vitamin C and immunity. Nutrients, 9(11), 1211.

Unfer V, et al. (2020). Myo-inositol in metabolic health. Nutrients, 12(4), 999.

Perrone F, et al. (2012). Inositol and mood disorders. CNS Drugs, 26(7), 585–600.

Chen MN, et al. (2021). Soy isoflavones in menopausal women. Climacteric, 24(5), 480–489.

Nagata C, et al. (2015). Soy and bone density. Menopause, 22(11), 1157–1163.

Hursel R, et al. (2009). Green tea and fat metabolism. Am J Clin Nutr, 89(1), 25–32.