The most common vitamin and mineral deficiencies in perimenopause – and which ones make the biggest difference
Dela
Perimenopause can begin as early as the 40s – sometimes even sooner. Many women notice their bodies changing long before their periods stop. Sleep becomes poorer, energy isn't sufficient, moods swing, and concentration suddenly feels worse.
It's easy to think that everything is due to hormones. But the truth is that hormonal changes also affect how the body uses and needs various vitamins and minerals.
If you also have a deficiency, the symptoms can become significantly more pronounced.
Here, we review the nutrients that research shows are most important to monitor during perimenopause.
1. Magnesium – perhaps the most important mineral
Magnesium participates in over 300 processes in the body and is crucial for the nervous system, muscles, and sleep.
During perimenopause, many women experience:
✨ Muscle tension and aches
✨ Poorer sleep
✨ Increased stress sensitivity
✨ Headaches
✨ Heart palpitations
Magnesium deficiency is relatively common because stress, coffee, alcohol, and certain medications increase the loss of magnesium.
Correcting a true deficiency can lead to noticeable improvements in sleep quality, muscle tension, and overall well-being.
2. Vitamin D – important for both mood and bones
In Sweden, many people have low levels of vitamin D, especially during autumn and winter.
As estrogen levels begin to drop, the risk of bone weakening increases. Vitamin D helps the body absorb calcium and is therefore extra important during perimenopause.
Low levels have also been linked to:
☀️ Fatigue
☀️ Low mood
☀️ Muscle weakness
☀️ Weakened immune system
Many women notice a clear difference when a confirmed deficiency is treated.
3. Iron – especially if menstruation is still heavy
Many women bleed more during the first years of perimenopause.
This can gradually deplete the body's iron stores.
Common signs are:
❤️ Extreme fatigue
❤️ Dizziness
❤️ Heart palpitations
❤️ Shortness of breath
❤️ Difficulty concentrating
Since excess iron can also be harmful, it is best to check iron levels before starting supplementation.
4. Vitamin B12 – important for the brain
Vitamin B12 is needed for the nervous system and the formation of red blood cells.
Deficiency can cause:
🧠 Brain fog
🧠 Memory problems
🧠 Fatigue
🧠 Tingling in hands and feet
🧠 Low mood
The risk increases with age as absorption from food worsens.
5. Folate (Vitamin B9)
Folate works with B12 and is needed for the normal function of cells.
Low levels can contribute to:
🌿 Fatigue
🌿 Decreased energy
🌿 Low mood
🌿 Impaired recovery
6. Omega-3 – not a vitamin, but very important
Omega-3 is an essential fatty acid that many people don't get enough of.
Research suggests that sufficient intake can contribute to:
🐟 Normal brain function
🐟 Normal heart function
🐟 Reduced low-grade inflammation
Some studies also suggest that omega-3 can alleviate certain menopause-related symptoms in some women, but the results are not yet conclusive.
7. Calcium
Calcium becomes increasingly important as estrogen drops.
If the diet contains little dairy or other calcium-rich foods, it may be worth reviewing your intake.
Calcium and vitamin D work together to maintain normal bones.
Which deficiencies have the greatest impact when addressed?
Not all women need dietary supplements.
But if you actually have a deficiency, these often have the greatest impact on well-being:
🥇 Magnesium – sleep, muscles, and stress.
🥈 Vitamin D – energy, immune system, and bones.
🥉 Iron – if you have heavy menstruation.
⭐ Vitamin B12 – especially with brain fog and chronic fatigue.
The most important thing is to identify a potential deficiency instead of guessing.
When should you check your levels?
If you experience several of the following symptoms for an extended period, it may be wise to discuss testing with your healthcare provider:
• Pronounced fatigue
• Brain fog
• Sleep problems
• Muscle pain
• Dizziness
• Heart palpitations
• Heavy menstruation
A simple blood test can sometimes provide answers that make a big difference to your well-being.
Hormones and nutrition go hand in hand
Perimenopause is not just about hormones.
When estrogen and progesterone change, the entire body is affected – sleep, metabolism, muscles, brain, and energy.
By eating a nutritious diet, exercising regularly, prioritizing sleep, and addressing any vitamin or mineral deficiencies, you give your body better conditions to manage this phase of life.
Small changes can sometimes make a bigger difference than you think.