Which vitamins to take in perimenopause

Vitamin D and calcium may be discussed for bone health, particularly when dietary intake or sunlight exposure is limited. Iron can matter when periods are heavy, but iron tablets are best guided by assessment because tiredness has many causes. Vitamin B12 may need attention with a vegan diet, absorption problem or certain medicines. A supplement marketed for menopause can contain several ingredients, and “natural” does not mean suitable for every person.

List your regular foods, medicines and existing supplements before speaking with a pharmacist or clinician. Ask whether a blood test, pregnancy consideration or dietary assessment changes the recommendation. Prefer a clearly labelled product from a reliable source, use the advised amount, and check for duplicate vitamin D, calcium or iron in multivitamins. Food, resistance exercise, sleep support and symptom-specific care remain part of the wider plan.

Seek advice for heavy bleeding, persistent fatigue, tingling, muscle weakness, bone pain or symptoms that began after a new supplement. Get urgent help for fainting, chest pain, severe vomiting, confusion or breathing difficulty. Tell a clinician before supplements if you have kidney, liver or digestive disease, are pregnant, or take medicines that affect bleeding or absorption.

Ask which nutrients you may be lacking, whether testing is useful, how long to try a product, and what warning symptoms or interactions to watch for.