There is convincing scientific research evidence that the following vitamins and minerals may help with perimenopause symptoms:
One of the most important vitamins for maintaining healthy hormone levels is vitamin C. To ensure you get enough vitamin C during this time of your life you should consider consuming more foods rich in Vitamin C (fresh fruit and vegetables) or take a Vitamin C supplement.
There is evidence that Vitamin C levels drop steadily as women progress through the menopausal transition. (1) In a study of 259 healthy women, circulating levels of Vitamin C (also called ascorbic acid) were correlated with higher progesterone and lower FSH levels, (2) both indicators of good hormonal balance.
A review of supplements to alleviate stress in women also found that:
“High-dose sustained-release vitamin C may reduce anxiety and mitigate increased blood pressure in response to stress.”(3)
Vitamin D – the sunshine vitamin
Vitamin D is the sunshine vitamin and not readily available in the diet. A number of studies have shown that healthy vitamin D levels are important for reducing menopausal symptoms. One study found that low vitamin D is linked to high follicle stimulating hormone (FSH) levels. (4) In turn high FSH has been associated with hot flushes. (5)
Another large study of over 1400 post-menopausal women found “borderline significant associations between 25(OH)D [vitamin D] levels and total number of menopausal symptoms…” However this study was conducted in women who were on average 16 years post-menopause.(6)
In another study menopausal women with depression were significantly more likely to have low vitamin D levels compared to menopausal women without depression. (7)
Adequate vitamin D levels also reduce the risk of cardiovascular disease and osteoporosis.(8,9)
Several studies have shown that a combination of magnesium and vitamin B6 may be useful for alleviating symptoms of premenstrual syndrome. (3)
Magnesium may also be useful for menopause associated headache, anxiety and depression although there is limited evidence from clinical studies. (10)
I invite you to (anonymously) participate in ‘The Perimenopause Project’ by sharing your personal experience of the perimenopause for the benefit of other women.
Please read my disclaimer here and always consult your physician for health related advice.
- Wiacek M, Zubrzycki IZ, Bojke O, Kim HJ. Menopause and age-driven changes in blood level of fat- and water-soluble vitamins. Climacteric : the journal of the International Menopause Society. 2013;16(6):689-99.
- Mumford SL, Browne RW, Schliep KC, Schmelzer J, Plowden TC, Michels KA, et al. Serum Antioxidants Are Associated with Serum Reproductive Hormones and Ovulation among Healthy Women. The Journal of nutrition. 2016;146(1):98-106.
- McCabe D, Lisy K, Lockwood C, Colbeck M. The impact of essential fatty acid, B vitamins, vitamin C, magnesium and zinc supplementation on stress levels in women: a systematic review. JBI database of systematic reviews and implementation reports. 2017;15(2):402-53.
- Jukic AM, Steiner AZ, Baird DD. Association between serum 25-hydroxyvitamin D and ovarian reserve in premenopausal women. Menopause (New York, NY). 2015;22(3):312-6.
- Dhanoya T, Sievert LL, Muttukrishna S, Begum K, Sharmeen T, Kasim A, et al. Hot flushes and reproductive hormone levels during the menopausal transition. Maturitas. 2016;89:43-51.
- LeBlanc ES, Desai M, Perrin N, Wactawski-Wende J, Manson JE, Cauley JA, et al. Vitamin D levels and menopause-related symptoms. Menopause (New York, NY). 2014;21(11):1197-203.
- Bener A, Saleh NM, Bhugra D. Depressive symptoms and bone mineral density in menopause and postmenopausal women: A still increasing and neglected problem. Journal of family medicine and primary care. 2016;5(1):143-9.
- Di Daniele N, Carbonelli MG, Candeloro N, Iacopino L, De Lorenzo A, Andreoli A. Effect of supplementation of calcium and vitamin D on bone mineral density and bone mineral content in peri- and post-menopause women; a double-blind, randomized, controlled trial. Pharmacological research. 2004;50(6):637-41.
- Perimenopausal risk factors and future health. Human reproduction update. 2011;17(5):706-17.
- Parazzini F, Di Martino M, Pellegrino P. Magnesium in the gynecological practice: a literature review. Magnesium research. 2017;30(1):1-7.