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Vitamin Supplements for Perimenopause and Menopause

Identifying Perimenopause and Menopause

As the baby boomers continue to grow older more and more women will need to know the importance of taking Vitamin Supplements for Perimenopause and Menopause. However, every woman should know about these vitamin supplements prior to beginning this phase of her life. According to the WebMD perimenopause can start in a woman as early as 30 and in rare cases even earlier. Therefore, it is important for women to get an early start on being educated to know their bodies well enough to recognize signs or symptoms that might be remedied and or eased with the assistance of a good vitamin supplement regimen.

From what I’ve read it seems the symptoms of perimenopause and menopause are similar and both can be caused by an imbalance of hormones especially estrogen. Perimenopause can start with some or all of the following symptoms:

Perimenopause Symptoms

  • Tenderness of the Breast
  • Worsening of premenstrual syndrome and or irregular periods
  • Decreased sex drive (libido) or discomfort during sex due to vaginal dryness
  • Fatigue and or difficulty sleeping
  • Mood swings
  • Hot flashes
  • Urinary urgency (having to pee more frequently) or urine leakage when coughing or sneezing
  • Begin to gradually put on extra pounds
  • Begin noticing dry hair and or skin
  • Begin losing bone density

Additonal Menopause Symptoms

According to the WebMD menopause begins a year after a woman has had her last menstrual period. The individual may still suffer from some or all of the symptoms of perimenopause in addition to having some or all of the following symptoms:

  • Depression
  • Irritability
  • Headaches
  • Joint and muscle aches and pains
  • Racing heart

Dr. Oz’s Views on Vitamins

The article titled Critical Vitamins for Every Woman on Dr. Oz’s website clears up the basic vitamins that every man and woman should be taking regardless of age.  These vitamins are:

A Multivitamin – Consisting of the vitamins A, B, C, D, and E that preferably can be taken twice a day. Once in the morning and one in the evening in order for nutrients to be utilize by the body throughout the day rather than all at once.

An Additional Dosage of Vitamin D – Because it promotes absorption of calcium, increases bone health, helps to fight some forms of cancer, and assists in reducing inflammation.

And Omega 3’s –  Every woman should be taking a 1000 mgs  and every man should be taking 600 mgs of Omega 3’s daily as a supplement to keep your brain, heart, and eyes in a healthy condition.   For more information on the power of Omega 3’s be sure to read

Symptoms of Perimenopause and Menopause

Supplements for the Symptoms

Let me begin by saying ladies there are plenty of natural and medical treatments available to help alleviate the symptoms of menopause. Do not feel that you are trapped into a life of nothing but misery for the next ten years or more. Personally, I’m slowly getting to be at an age that perimenopause is attempting to ease in however; it is my intention to fight, fight, fight by trying everything necessary that is a natural based supplement to get relief. For me I think to have a mild case of insomnia every now and then.

So let’s examine some of the symptoms of perimenopause and or menopause and some of the vitamins supplements, herbs, and etc. that can assist in decreasing the discomfort one might be having:

Decreased sex drive (libido) or discomfort during sex due to vaginal dryness – For vaginal dryness vitamin E can help restore elasticity. Kegel exercises should be done to help in elasticity as well as build up the muscles of the pelvic floor to assist in controlling the bladder. Using water-based lubricants during sex can also minimize discomfort related to vaginal dryness. For more information on restoring the libido I suggest that you take a look at websites I am providing below and purchase the books. Each of these doctors specializes in assisting women in the perimenopause and menopause years to have a good sex life.

Fatigue and or difficulty sleeping (Insomnia) – Vitamin B6 is helpful because it produces serotonin; avoiding alcohol, no caffeine before bedtime, exercising during the day, taking some “me time” and relaxing before going to bed (i.e. taking a bath, meditate) and sleeping in a very dark room with no distractions (television, computer, etc) can help. Natural treatments for insomnia include the sedative herbs: dong quai, hops, melatonin, passionflower, and valerian. I can say that the valerian and the melatonin have worked for me.

Mood swings and or Depression – Vitamin B complex, magnesium, and exercise can help minimize these perimenopausal and or menopausal symptoms. St. John’s wort, is an herb that can help to provide a sense of well-being during these times. I have used this herb during the times of the loss of my loved ones; and it really seemed to help ease the depression during this time.

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Photo courtesy of:

Hot Flashes and Night Sweats…

Hot flashes and or night sweats – Start by watching your diet by avoiding alcohol, caffeine, and spicy foods. Dress in light layers of clothing or sleep in the nude; along with bedding that can you can cover up with or kick off with ease when you begin to feel warm. Also try doing some deep breathing exercises prior to going to sleep.

Irritability, a racing heart, and or anxiety – Vitamin B again can assist in boosting your nervous system. Using lavender as an aromatherapy can be beneficial by providing a calming effect. Try doing yoga or tai chi exercises along with meditation can help to relieve anxiety. The herbal remedies consist of passion flower, and valerian to assist in providing a calming and relaxing effect on the nervous system.

Dry hair and or skin – Vitamin E, the mineral zinc, flaxseed oil can help to restore your hair and skin back to a healthy appearance. Zinc in pill form is usually combined with magnesium or found within multi-vitamins it is also found in poultry, dairy, red meat, oysters and whole grains.

Gradual weight gain – Lifestyle changes and hormonal changes can control to an average weight gain of one pound per year during the perimenopause years thus resulting in a 10 to 15 pound gain by the time a woman reaches menopause. This is the time that an individual must step up eating healthy by decreasing dietary fat intake and increasing regular exercise routines.

Loss of Bone Density

Begin to lose bone density – To help restore bone density the vitamin/ mineral supplement of calcium, magnesium and vitamin D can help. Bone density naturally begins to deteriorate after age 30 due to reduced estrogen levels.

There are three other herbal treatments that are debated on by doctors and experts as to whether or not they are effective and or if they should be used in alleviating menopause symptoms:

  • Black cohosh: Black cohosh is believed to have the ability to have estrogenic activity. And in believe to be a herb that can relief a lot of menopausal symptoms such as to alleviate depression and assist in mood swings, anxiety and irritability, hot flashes and night sweats.
  • Phytoestrogens: Can be found in foods such as red clover, yogurt, lentils, spinach, sprouts, and fruits. This is composed of natural compounds similar to estrogen that helps to alleviate a variety of menopausal symptoms.
  • Hormone Replacement Therapy (HRT) – Is also debated however is gain in popularity over the years. HRT can be administered orally (in pill form), vaginally (as a cream), or transdermally (in patch form). It is supposed to minimize the symptoms because it replaces female hormones produced by the ovaries. It is said to assist in decreasing hot flashes and night sweats, and reduce vaginal dryness. Many experts believe as well as debate that HRT can also help prevent osteoporosis, colon cancer, macular degeneration (vision loss caused by aging) and may delay the onset of Alzheimer’s disease.


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