Best Perimenopause Vitamin Supplements for Women In Their 30s & 40s

Perimenopause can be an emotional rollercoaster due to the hormonal changes your body is going through in your 30s and 40s.

The sudden drop in energy levels, lack of motivation, brain fog, headaches, and hot flashes can persist like a dark cloud over you no matter how well you eat, sleep, and train.

When lifestyle choices are not enough, taking vitamin supplements can compensate for problems with nutrient absorption, helping to alleviate symptoms and make the natural aging process a smoother journey.

This article will highlight the essential roles of vitamins and minerals in fighting perimenopause side effects before offering the best vitamin supplements to reduce negative symptoms by fixing nutrient deficiencies.

The Importance of Vitamins During Perimenopause

Perimenopause doesn’t mean your body stops effectively absorbing vitamins and other nutrients. However, the changes in estrogen production can disrupt your body’s ability to make the most out of crucial vitamins. Furthermore, the natural process of aging can lead to issues with nutrient absorption in your gastrointestinal tract ^[1].

This is why many women dealing with perimenopause symptoms, like hot flashes, fatigue, and brain fog, need a higher consumption of essential vitamins. Boosting your intake from a diet can be challenging if you already eat well or don’t have the time, which is why many women in their 30s and 40s turn to vitamin supplements.

Some of the most important vitamins to consider supplementing with include:

Vitamin E

Perimenopause can lead to many negative symptoms due to the sudden decline in estrogen levels. The additional burden on your body creates inflammation, harming the proper regulation of body temperature and blood vessel function. This can result in intense hot flashes, brain fog, and dizziness.

Vitamin E is a powerful antioxidant that can reduce how frequently you get hot flashes and how severe each episode is. It can regulate blood vessels and reduce inflammation throughout the body, helping fight free radicals and keep your immune system more resilient despite perimenopause symptoms ^[2].

Vitamin D

Studies show that approximately 35% of adults in the US, up to 59% in some Asian countries, and more than 1 billion of the global population are deficient in vitamin D ^[3]. You will likely fall into this statistic if you don’t go much outside, live in a country in the northern hemisphere, or during the winter months.

Perimenopausal symptoms can increase your risk of osteoporosis and bone loss due to the decline in estrogen levels. Vitamin D is essential for bone health because it increases the absorption of calcium, which keeps your bones strong and healthy ^[4].

Vitamin B Complex

Fluctuations and a general decline in estrogen levels can lead to mood swings, anxiety, and lack of motivation. Combined with that, the physical symptoms and personal hardships of perimenopause can increase stress even further.

Taking a vitamin B complex, in particular B6, B9, and B12, can improve your mood and alleviate symptoms of depression and anxiety. Those natural compounds stimulate the production of neurotransmitters, like serotonin and dopamine, which are necessary for healthy brain function and emotional well-being ^[5].

How Minerals Can Alleviate Perimenopause Symptoms

Many of the perimenopause symptoms can disrupt the proper utilization of minerals in the body. For example, menopause often leads to bone loss and a higher chance of osteoporosis due to issues with calcium absorption. Furthermore, the negative side effects of perimenopause can be very taxing to the body, requiring a higher intake of minerals to maintain healthy functions.

Here are the most important minerals to consider for perimenopause symptoms:

Calcium

Reduced bone density due to falling estrogen levels is very common in perimenopause. Calcium is the most important mineral you should consider taking as a supplement or getting naturally from your diet to help with bone health. It can help prevent osteoporosis, reduce the risk of bone fractures, and strengthen the bones for an active lifestyle ^[6].

Magnesium

Perimenopause symptoms can create discomfort both during the day and at night. Getting sources of food that are high in magnesium from your diet or supplementing can help with fatigue, muscle cramps, and restlessness during the night. By helping you to sleep better with minimal disturbances, magnesium helps your body to heal from taxing activities during the day ^[7].

Criteria for Choosing The Best Supplements

There is only so much money you can dedicate each month towards supplements, so it’s crucial to pick the most cost-efficient option with the most value for your personal health needs.

Those are the criteria on which you should judge each vitamin supplement:

Quality – Pick supplements from reputable brands with third-party testing certifications for safety and lots of clinical trials and scientific research behind the effectiveness of each ingredient.
Specificity – The supplement should contain vitamins, minerals, and other natural compounds that alleviate symptoms and problems specific to your health condition.
Bioavailability – Vitamins and minerals have different forms, some more easily absorbable by the body than others. For instance, vitamin D3 is more bioavailable than D2, which means you’ll be able to get more out of your vitamins..
Dosage – Pay attention to the amount you get per single dose. You have to balance between the supplement being in the daily recommended dose to avoid toxicity and not being too little to ensure there is a noticeable benefit.
Affordability – None of the benefits matter if you can’t afford the supplement. Higher quality will cost slightly more, but anything much higher or lower in price compared to other industry competitors is usually a red flag.

The Top 5 Perimenopause Vitamin Supplements

Based on this criteria list, we’ve spoken with industry experts and done in-depth research on all the most popular options on the market. Below are the best vitamin supplements for women in their 30s and 40s, which can alleviate the side effects of perimenopause and improve general health.

1. CalmAgain^TM - Best Overall Perimenopause Vitamin Supplement

PROS

Natural and safe alternative to hormone-based treatments
Continuous vasomotor symptom relief long-term
Improves estrogen receptor sensitivity
Supports menopausal inflammation
Contains ingredients for anxiety management

CONS

Available only in the official company store online

Why we love CalmAgain

CalmAgain offers a natural and non-invasive treatment for the pain and discomfort caused by perimenopause symptoms, treating both physical symptoms and emotional challenges.

The Siberian Rhubarb and Sage extract work together to reduce sweating, hot flashes, brain fog, fatigue, and mood swings ^[8].

Both natural compounds regulate estrogen receptors without influencing estrogen production, making the natural intervention much less risky than hormone replacement therapy (HRT) and other hormone-based alternatives.

A 12-week clinical trial with 400 participants saw a significant reduction in the frequency and severity of hot flashes and a large improvement in emotional well-being by reducing mood swings and anxiety.

CalmAgain also contains Vitamin E (d-alpha-tocopherol), which has powerful antioxidant properties capable of addressing free radicals and oxidative stress throughout the body. Since hormonal changes and aging increase inflammation, Vitamin E’s antioxidant properties can help to alleviate perimenopause symptoms.

Featured Partner Offer

Save $27 on 90 days of CalmAgain^TM

Calm Again - Menopause Support For Hot Flashes & Mood Swings

Helps with the management of hot flashes & night sweats
Supports calm & balanced moods
Clinically studied ingredients
90-day money-back guarantee

Available On The Official Store

2. Provitalize - Best for Menopause Bloating & Belly Fats

PROS

Supports hormonal balance with natural ingredients
Clinically tested for safety and effectiveness
Combats menopause symptoms by promoting a strong & healthy gut
GMP certification for production
Contains evidence-based probiotic strains

CONS

Can only be purchased online

Provitalize contains three unique probiotics – L. Gasseri SBT2055, B. Lactis R101-8, and B. Breve IDCC 4404, which work together to reduce bad bacteria overgrowth in the gut ^[9]^[10].

A healthy gut can alleviate perimenopause symptoms by helping to regulate hormones. This reduces fluctuations in estrogen levels, which can flare up symptoms. Furthermore, a healthy gut environment reduces chronic inflammation, helping to reduce the frequency and intensity of hot flashes, mood swings, joint pain, and brain fog.

Provitalize’s gut healing properties and the extracts of Sunflower lecithin and BioPerine® (black pepper extract) also help with vitamin and mineral absorption. Even if the formula doesn’t contain many vitamins and minerals, the natural blend of ingredients still boosts your body’s natural ability to get more nutrients from your diet.

Featured Partner Offer

Save $27 on 90 days of Provitalize

Provitalize - Probiotic & Herb Supplement

Bolsters gut health with 3 probiotic strains, making weight management simpler
Supports a healthy hormonal balance, which helps with menopause symptom relief
Uses DR Caps™ to protect ingredient blend
90-day money-back guarantee

Available On The Official Store

3. New Chapter - Best for Night Sweats

PROS

Offers relief from night sweats and hot flashes
No heavy metals, allergens, pesticides, and gluten
Meets FDA safety standards
Relatively cheap

CONS

There is mixed evidence of the ingredients

Restlessness, sleep disruptions, and night sweats are all common perimenopause symptoms, which Estrotone’s supplement seeks to solve.

The formula contains primrose oil and black cohosh, both herbal extracts showing some promise for evening discomfort and hot flashes. Furthermore, rosemary, chaste tree, and schizandra berries all have anti-inflammatory properties, which can improve metabolic speed and energy levels and offer relief from discomfort and anxiety ^[11].

4. Rainbow Light - Best for Vitamin Deficiencies

PROS

Comprehensive vitamin profile
Improves digestion
Enhances metabolism and energy levels

CONS

Low minerals content

Perimenopause and the natural effect of aging can lead to issues with nutrient absorption. Thankfully, Menopause One’s comprehensive formula contains a sufficient amount of all the vitamins, minerals, and digestive enzymes you’d need to compensate.

Taking it daily, alongside a balanced diet and regular exercise, can speed up your metabolism, improve your immune system, and reduce inflammation.

However, if you experience issues with bone density, you may need a supplement with a higher calcium, magnesium, and zinc content.

5. Go With The Flow - Best for Emotional Wellness

PROS

Contains 100% natural ingredients
Made in an FDA-registered facility
Alleviates discomfort from perimenopause symptoms

CONS

Clinical trials remain inconclusive on effectiveness

While the physical symptoms of perimenopause are often more visible, the emotional toll, anxiety, and mood swings can also be very painful and uncomfortable.

Go With The Flow’s holistic formula offers relief from stress and stability for your mood. Chasteberry and Dong Quai work together to boost your mood and reduce emotional fluctuations, while Maca Root and Black Cohosh Root can make you more resilient to stress ^[12]

FAQs

How Can I Balance My Hormones Naturally During Perimenopause?

You can naturally improve your hormonal balance by eating a balanced diet, sleeping at least seven and a half hours, having an active lifestyle, and taking science-based supplements, which contain nutrients capable of improving vitamin and mineral deficiencies.

What Are the 3 Most Important Vitamins?

The three most important vitamins to reduce symptoms of perimenopause are vitamin D3 to support bone health, vitamin E to reduce inflammation and hot flashes, and a vitamin B complex for less mood swings, stress, and irritability.

Do Perimenopause Vitamins Work?

Yes, perimenopause vitamins can work if you take them from a high-quality source in a bioavailable form and with a sufficiently high dosage.

Conclusion

There is no one-size-fits-all solution to treating hot flashes, brain fog, muscle spasms, chronic fatigue, and the other side effects of perimenopause. However, one of the best solutions is to attack the root cause by fixing nutrient deficiencies, which could worsen the symptoms.

You don’t have to wait until it gets worse to take measures. Spending on your health is not a cost but an investment in your career, happiness, and ability to spend meaningful time with loved ones.

Look into your diet, sleep schedule, activity level, and other lifestyle choices. Just those alone can make a significant positive impact, but if you have it all covered and still need a boost in the right direction, then consider a perimenopause supplement.

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Best Perimenopause Vitamin Supplements for Women In Their 30s & 40s

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