Perimenopause is a transformative stage in a woman's life that often comes with an array of symptoms. While hormonal fluctuations play a major role, nutrient deficiencies can significantly exacerbate these symptoms. Understanding which nutrients affect specific symptoms can help ease the transition and support overall well-being.
Key Nutrient Deficiencies and Their Symptoms During Perimenopause
-
Vitamin B9 (Folate) – Irritability Folate is essential for mood regulation and emotional stability. Low levels of vitamin B9 are often linked to increased irritability and mood swings, making it harder to manage stress during perimenopause.
-
Vitamin B12 – Brain Fog Brain fog, difficulty concentrating, and forgetfulness are common complaints during perimenopause. Vitamin B12 is crucial for maintaining cognitive function, and deficiencies can lead to decreased mental clarity.
-
Vitamin C – Dry Skin Collagen production naturally decreases as we age, leading to drier skin. Vitamin C is essential for collagen synthesis, and a deficiency can further contribute to dry, aging skin.
-
Vitamin D – Mood Swings Often referred to as the “sunshine vitamin,” vitamin D plays a pivotal role in mood regulation. Deficiency can lead to mood swings and contribute to symptoms of depression, which are often heightened during perimenopause.
-
Iron – Weakness Low iron levels are common in women and can lead to feelings of weakness, fatigue, and even anemia. During perimenopause, it’s important to maintain healthy iron levels to support energy production and reduce feelings of exhaustion.
-
Magnesium – Anxiety Magnesium has a calming effect on the nervous system. A deficiency can trigger heightened feelings of anxiety, which many women experience during perimenopause due to fluctuating hormones.
-
Zinc – Bloating Zinc is essential for digestion and maintaining healthy gut function. A deficiency in zinc can lead to digestive issues such as bloating, making it harder to feel comfortable and energized.
-
Vitamins B, D, and Iron – Fatigue These nutrients work together to support energy metabolism. Deficiencies in any of these can lead to chronic fatigue, making it difficult to get through daily tasks without feeling drained.
Supporting Your Body Through Perimenopause
Ensuring you're getting the right nutrients can help alleviate many of the symptoms of perimenopause. Consider incorporating nutrient-dense foods and supplements into your daily routine to support optimal health during this transition. Addressing nutrient deficiencies is one of the first steps toward feeling like your best self.
Cybele's The Goddess is designed to provide synergistic support for women during this life stage, offering targeted ingredients to balance hormones and ensure you’re getting the essential nutrients you need for vibrant health.
Medically reviewed by Dila Kavame
References:
-
Young, S. N. (2007). "Folic acid and mental health." International Review of Psychiatry, 19(6), 611-613.
-
Smith, A. D., et al. (2010). "Homocysteine, B vitamins, and cognitive impairment." Annual Review of Nutrition, 30, 211-239.
-
Pullar, J. M., Carr, A. C., & Vissers, M. C. (2017). "The roles of vitamin C in skin health." Nutrients, 9(8), 866.
-
Parker, G., Brotchie, H., & Graham, R. (2017). "Vitamin D and depression." Journal of Affective Disorders, 208, 56-61.
-
McClung, J. P., & Murray-Kolb, L. E. (2013). "Iron nutrition and premenopausal women: Effects of poor iron status on physical and neuropsychological performance." Annual Review of Nutrition, 33, 271-288.
-
Boyle, N. B., Lawton, C., & Dye, L. (2017). "The effects of magnesium supplementation on subjective anxiety and stress—a systematic review." Nutrients, 9(5), 429.
-
Prasad, A. S. (2013). "Discovery of human zinc deficiency and studies in an experimental human model." The American Journal of Clinical Nutrition, 97(6), 1153-1162.
-
Ebesunun, M. O., et al. (2012). "Status of plasma homocysteine and some micronutrient levels in Nigerians with clinical depression." Nutrition Journal, 11(1), 61.