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![The best vitamins for perimenopause](https://static.wixstatic.com/media/a2fb06_6e12e02ccc2549ea94532e3297dfd159~mv2.jpg/v1/fill/w_980,h_513,al_c,q_85,usm_0.66_1.00_0.01,enc_auto/a2fb06_6e12e02ccc2549ea94532e3297dfd159~mv2.jpg)
Feeling overwhelmed by the tidal wave of “menopause-branded” vitamins promising miracle solutions? With so many supplements on the market, it’s hard to know what’s truly beneficial and what’s just another case of “meno washing.”
(And did you hear the one about the menopause chocolate bar?)
But here’s the truth: the best way to support your body during perimenopause starts with food, not supplements.
![the menopause diet](https://static.wixstatic.com/media/a2fb06_bab96e2f2cd942aaaaeed4005d969e1a~mv2.jpg/v1/fill/w_940,h_788,al_c,q_85,enc_auto/a2fb06_bab96e2f2cd942aaaaeed4005d969e1a~mv2.jpg)
Perimenopause brings hormonal changes that can trigger a whole host of symptoms, from low energy to mood swings and disrupted sleep.
While vitamin supplements are often promoted as quick fixes, the reality is that a balanced, nutrient-rich diet is the foundation for the perimenopause and menopause. The right foods provide essential vitamins naturally, helping your body cope with hormonal fluctuations. Supplements can complement this approach, but they’re not a substitute for wholesome, nourishing meals.
![menopause vitamins](https://static.wixstatic.com/media/a2fb06_7aea0010c6d444f1bb019c8b19687b7a~mv2.jpg/v1/fill/w_980,h_653,al_c,q_85,usm_0.66_1.00_0.01,enc_auto/a2fb06_7aea0010c6d444f1bb019c8b19687b7a~mv2.jpg)
How to choose the best vitamins for perimenopause
In this blog, I’ll highlight the key vitamins that are particularly important during perimenopause, with a focus on getting them from food sources first.
You’ll also learn how supplements can play a supportive role when needed, without falling victim to the “meno washing” trend of expensive, unnecessary products. By prioritising a food-first approach and using supplements wisely, you’ll be better equipped to handle the challenges of perimenopause and support your overall health.
By the end of this guide, you’ll have a clear understanding of how to choose the best vitamins for perimenopause, which vitamins to focus on, how to get them through diet, and when it might make sense to add a supplement to your routine.
And do also take a look at my blog 'Everything you need to know about the Menopause Diet'
Omega-3 Fatty Acids
Omega 3 fatty acids, found abundantly in fatty fish like salmon, flaxseeds and chia seeds, are crucial for women in perimenopause.
![healthy food for menopause](https://static.wixstatic.com/media/nsplsh_30363565476256534e4f45~mv2_d_6240_4160_s_4_2.jpg/v1/fill/w_980,h_653,al_c,q_85,usm_0.66_1.00_0.01,enc_auto/nsplsh_30363565476256534e4f45~mv2_d_6240_4160_s_4_2.jpg)
These healthy fats reduce inflammation, improve heart health, and support brain function—areas that often become vulnerable during this transition. Studies show that Omega-3s can help manage mood swings, reduce the intensity of hot flashes, and even lower the risk of heart disease, which increases post-menopause.
By prioritising Omega-3-rich foods in your diet, you can give your body the nourishment it needs to combat these symptoms naturally.
Research by the University of Leeds has examined the links between diet and the onset of menopause in British women.
The study of over 14,000 women showed that high intake of healthy foods like oily fish were associated with a later onset of the menopause, while a high consumption of refined white pasta and rice was associated with an earlier start.
Pro Tip: If you're not a fan of fish, consider adding ground flaxseeds or chia seeds to your morning smoothie or oatmeal. A tablespoon of these seeds is packed with Omega-3s and can easily boost your intake.
If you are looking for a supplement, make sure it provides 500-1000 mg of combined EPA and DHA per day. Bare Biology Super Strength Omega 3 Fish Oil Capsules are an excellent choice.
![omega 3 vitamins](https://static.wixstatic.com/media/a2fb06_226ab98f765d4ce28b3c33fd17c87cf0~mv2.jpg/v1/fill/w_980,h_638,al_c,q_85,usm_0.66_1.00_0.01,enc_auto/a2fb06_226ab98f765d4ce28b3c33fd17c87cf0~mv2.jpg)
Vitamin D and K2
Vitamin D is well-known for its role in bone health, but when paired with Vitamin K2, it becomes even more powerful.
Together, these two vitamins help direct calcium to where it’s needed most—your bones.
As estrogen levels drop during perimenopause, women are at greater risk for bone density loss and osteoporosis, making Vitamin D and K2 essential nutrients for maintaining strong, healthy bones.
Vitamin D can be synthesised in the skin through sun exposure, but many people, especially in colder climates, may not get enough and will require a vitamin D supplement.
Food sources of Vitamin D include fortified dairy products, mushrooms, and fatty fish, while K2 can be found in fermented foods like sauerkraut, natto (fermented soybeans) and certain cheeses. If you're not getting sufficient sun exposure or food sources, a Vitamin D3 + K2 supplement can help.
Pro Tip: Pair Vitamin D and K2-rich foods with healthy fats to boost absorption. For example, try eating eggs with avocado or salmon with sautéed spinach for a meal that optimizes both vitamins’ benefits.
For a supplement, look at Better You's Vitamin D+K2 spray.
![vitamin spray](https://static.wixstatic.com/media/a2fb06_cd80e358d743497289c554f3c4dc9203~mv2.jpg/v1/fill/w_980,h_980,al_c,q_85,usm_0.66_1.00_0.01,enc_auto/a2fb06_cd80e358d743497289c554f3c4dc9203~mv2.jpg)
B-Complex Vitamins
B-complex vitamins, including vitamin B6, vitamin B12 and folate, are essential for energy metabolism, mood regulation, and brain function—areas that can suffer during perimenopause.
These B vitamins support red blood cell formation and help combat the fatigue and brain fog often associated with hormonal changes. They also play a role in mood stabilisation, as B6, in particular, is involved in serotonin production, the "feel-good" hormone.
Including foods like leafy greens, eggs, legumes, and whole grains ensures you’re getting adequate B-vitamins to support your energy levels and cognitive health.
A deficiency in B12 can lead to anemia and severe fatigue, especially as absorption can become less efficient with age. To ensure adequate intake, focus on animal-based foods like meat, eggs, and dairy, or fortified plant-based products if you're following a vegetarian or vegan diet.
Pro Tip: Consider a B-complex supplement if you're experiencing chronic fatigue or have dietary restrictions that might limit your intake of these essential vitamins. Biocare's B-complex is a good choice.
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Magnesium Glycinate
Magnesium plays an important role in regulating muscle function, supporting the nervous system, and promoting better sleep.
Magnesium glycinate is one of the most easily absorbed forms of magnesium and is particularly effective in helping you relax, making it a great option for women struggling with sleep disturbances or anxiety during perimenopause. It can also alleviate muscle cramps and support bone health, as magnesium helps with calcium absorption and balance.
Many women are magnesium deficient, which can exacerbate symptoms like insomnia, anxiety, and even headaches.
Including magnesium-rich foods such as leafy greens (spinach, kale), nuts, seeds, and whole grains can help restore optimal levels. Magnesium can also help manage symptoms like leg cramps and restless legs syndrome, which can interfere with sleep.
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Pro Tip: For an extra magnesium boost, consider a daily magnesium glycinate supplement, which is gentle on the stomach and well-tolerated by most people. Additionally, incorporating Epsom salt baths into your routine can provide a relaxing way to absorb magnesium transdermally.
Consider Hormone Replacement Therapy (HRT) too
Hormone Replacement Therapy (HRT) is one of the most effective treatments for managing menopausal symptoms, particularly for women experiencing severe discomfort.
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As estrogen and progesterone levels fluctuate and eventually decline, many women face hot flashes, night sweats, mood swings and bone density loss.
HRT works by replenishing these declining hormone levels, significantly alleviating symptoms and improving quality of life. It can also help protect against long-term risks like osteoporosis and heart disease which can increase after menopause due to reduced estrogen.
While HRT is a well-studied and safe option for many women, it's not a "one-size-fits-all" solution. It's essential to work with a healthcare provider to find the best option for you.
![a menopause consultation with a doctor](https://static.wixstatic.com/media/a2fb06_22d5ab7763174f30952764afd272146f~mv2.jpg/v1/fill/w_980,h_689,al_c,q_85,usm_0.66_1.00_0.01,enc_auto/a2fb06_22d5ab7763174f30952764afd272146f~mv2.jpg)
For women who are healthy and experiencing moderate to severe menopausal symptoms, the benefits of HRT, such as improved sleep, mood, bone health and cardiovascular protection, can outweigh the risks.
HRT can work alongside a well-balanced diet and strategic use of supplements to provide comprehensive support during menopause.
It not only offers relief from menopause symptoms, but it also provides long-term benefits such as improved bone density and heart health.
Estrogen plays a key role in maintaining bone mass, and its decline during menopause increases the risk of osteoporosis. HRT can help prevent this, particularly when combined with other bone-supporting nutrients like Vitamin D and magnesium.
Furthermore, maintaining cardiovascular health is another priority in menopause, as estrogen helps regulate cholesterol levels and blood vessel function.
While HRT can be highly effective, it’s most beneficial when combined with a healthy lifestyle. Eating a balanced diet, exercising regularly and managing stress are all key to navigating menopause successfully. Supplements may still be necessary for nutrients like Vitamin D or magnesium, especially if your diet or lifestyle limits sun exposure or intake of these vital nutrients.
Perimenopause is a time of significant change, but with the right support, it doesn’t have to feel overwhelming.
Prioritising a balanced diet with targeted supplements for your particular needs can help ease common perimenopause symptoms like mood swings, fatigue, bone loss and disrupted sleep.
![healthy food for menopause](https://static.wixstatic.com/media/nsplsh_a12daa3f77be4c8387b6ef8459c43b5e~mv2.jpg/v1/fill/w_980,h_653,al_c,q_85,usm_0.66_1.00_0.01,enc_auto/nsplsh_a12daa3f77be4c8387b6ef8459c43b5e~mv2.jpg)
What changes have you noticed in your body during perimenopause? Have you tried incorporating any of these vitamins into your diet?
Share your thoughts and experiences in the comments below!
And If you’re looking for more guidance on managing your perimenopause symptoms through nutrition, make sure to sign up for my newsletter where I share tips, recipes and the latest research on menopause health. Or follow me on Instagram for inspiration and practical advice on navigating this important phase of life.
Have a specific question or topic you'd like to see covered? Drop your suggestions in the comments or send me a message. Your feedback helps me create content that’s relevant and helpful for you!
![Menopause Coach Jane Mackay](https://static.wixstatic.com/media/a2fb06_b7fc1c196e664c8d825af4d985a5857d~mv2.png/v1/fill/w_980,h_392,al_c,q_90,usm_0.66_1.00_0.01,enc_auto/a2fb06_b7fc1c196e664c8d825af4d985a5857d~mv2.png)
DISCLAIMER: This page does not provide medical advice; it is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment. Always seek professional medical advice on any of the topics covered on this page.
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