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Written by Claire Hitchen, Registered Nutritionist BANT MSc

Perimenopause can feel like a wild ride with all sorts of changes and challenges coming your way. As you’re tossed around by these twists and turns, it’s easy to feel unsteady. But did you know fuelling your body with the right nutrition can help you handle them better?

Fuel your body, fuel your life

In collaboration with Valerie, I want to help you thrive, not just survive during this incredible life phase. So let’s dive into some of the key nutrients you need to help you feel good, protect your bone health, heart health, blood sugar and so much more.

Vitamin D3: The Sunshine Vitamin

Vitamin D is your bones’ best friend. It’s essential for keeping your bones strong and healthy - especially important during perimenopause when the risk of weaker bones (and osteoporosis) goes up. It’s also an immune-strengthener and mood-booster, helping you stay sunny.

How can I get enough vitamin D?

Soak up the sun 

Try to spend 15 minutes in the sun most days to naturally boost your vitamin D levels. 

But chances are you’re living in a not-so-sunny location. Plus our skin gets a little less effective at making vitamin D from sunlight as we age, so we do need to get it in other ways.

Supplement it

Take the recommended 10mcg every day. Vitamin D3 is known as the best to supplement (vs D2), as it’s more effective and this is the form that our skin produces in sunlight.

Our kickass liposomal vitamin D3 is a game-changer for optimal absorption and effectiveness, it's the nutrient that is most commonly deficient and can be similar to perimenopause symptoms.

Check out the full ingredients list here.

Eat it.

Food isn’t a great source of vitamin D, but you can get it in small amounts. Fill up on oily fish like salmon and mackerel, fortified dairy products, egg yolks and mushrooms. 

Top tip: Leave your mushrooms on your windowsill. They can produce some vitamin D in sunlight like we can!

Protein: The Muscle Maintainer

Protein is powerful. It’s super important to maintain muscle and strength (especilly as muscle mass can decrease as we age). It’s also essential for our body to repair, keep our bones healthy and for overall strength. Getting plenty of protein can also help to support your metabolism and keep you fuller for longer.

How can I get enough protein?

Eat it.

Think lean meat, chicken, fish, eggs, dairy, as well as beans and pulses (chickpeas, blackbeans, butterbeans, lentils). Snacking on nuts and siding your meals with quinoa are also great options.

Supplement it.

If you’re following a vegetarian or vegan diet, or you’re just not a big fan of the protein sources we’ve mentioned above, adding a good quality protein powder might be worth thinking about. Go for an unflavoured option without unnecessary sugar or additives, and add to smoothies, drinks or your morning porridge.

Zinc: The Hormone Balancer

Zinc is a big player in our immunity, healing and that all-important hormone balance. And it can help to keep our skin, hair and nails healthy. Often as women transition into perimenopause they experience changes to hair and skin, most commonly thinning of hair, zinc is a great way to improve hair density.

How can I get enough zinc?

Eat it.

Good food sources of zinc include shellfish like oysters, as well as beef, chicken, pumpkin seeds and lentils.

Supplement it.

Women need around 7mg of zinc every day (NHS), so if you’re not getting enough from food alone, think about a good quality supplement. Just watch out for high doses of 25mg+ as it could come with side effects. 

Our Daily Essential includes 5mg zinc to help you hit your daily needs. 

Check it out here.

Iron: The Energy Enhancer

Feeling like your energy levels are dropping? Iron helps to fight fatigue and keeps the oxygen pumping in the blood around your body. Getting plenty of iron is also key for avoiding anemia, which can leave you feeling tired, dizzy and struggling to concentrate.

How can I get enough iron?

Eat it.

Iron is most concentrated in red meat. You can also get plant-based iron (aka non-heme iron) from foods like beans and pulses, nuts and dried apricots, as well as foods fortified with iron. But the challenge is, we can’t absorb as much of the iron from plant foods. Team these plant foods up with a source of vitamin C like bell peppers, oranges or strawberries, as this can help boost the iron absorption.

Supplement it. 

If you’re still getting periods, it’s recommended to aim for 14.8mg of iron every day. If yours have stopped, aim for around 8.7mg daily

You’ll get 5mg of iron in our Daily Essential to up your intake.

Check it out here.

You can also have too much of a good thing (in this case, iron!). So it’s a good idea to get your iron levels checked so you know you’re getting what you need.

Vitamin B12: The Vitaliser

Vitamin B12 keeps your nervous system running smoothly, as well as making red blood cells and helping to convert the food we eat into energy. As you’re going through perimenopause, B12 can help to regulate your hormones and keep your brain functioning well.

How can I get enough vitamin B12?

Eat it.

Vitamin B12 is found in lots of animal foods - meat, fish, eggs, cheese and milk. Some foods like cereals and nutritional yeast are also fortified with vitamin B12.

Supplement it.

Getting an extra B12 boost is a good idea for many women, especially if you’re eating totally plant-based.

Get 25mcg of vitamin B12 every day as part of our Daily Essential.

Check it out here.

Chromium: The Blood Sugar Stabiliser

Chromium helps to manage your blood sugar levels. And balancing your blood sugar is crucial for managing energy levels, mood and maintaining a healthy weight. Chromium has also been shown to maintain calcium levels, so it could help to protect your bones too.

How can I get enough chromium?

Eat it.

Beef, wholewheat bread, lettuce, orange juice, apples, bananas and green beans are good sources of chromium.

Supplement it.

Our Daily Essential delivers 22mcg of chromium every day.

Check it out here.

Calcium: The Bone Builder

As our oestrogen levels drop during perimenopause, the risk of low bone mineral density increases. Calcium is vital to support our bone density, helping to prevent fractures and osteoporosis. 

How can I get enough calcium?

Eat it.

Milk, yoghurt and cheese are great sources of calcium. If you’re dairy-free, go for calcium-set tofu, leafy greens like spinach and fortified plant-based m*lks can all help you meet your calcium needs too.

Supplement it.

Calcium supplements can give you a boost if you’re not getting enough from food alone, but it’s always best to check with your healthcare team first.

Vitamin C: The Antioxidant Powerhouse

Vitamin C is a powerful antioxidant to support your immunity, skin health and more. It may also boost the amount of iron you absorb from plant-based foods.

Additionally, Vitamin C plays a vital role in collagen production, which helps maintain skin elasticity and joint health during perimenopause.

How can I get enough vitamin C?

Eat it.

Bell peppers, strawberries, oranges, kiwis, broccoli and Brussels sprouts are rich in vitamin C.

A special thanks to Claire

You can reach out to Claire or learn more at Claire Hitchen Nutrition.

What’s your perimenopause struggle?

We all have that one symptom that drives us up the wall—what’s yours? Did our advice hit the mark for you, or maybe you’ve got some wisdom of your own to share? We’re all ears! Drop us a comment below, and let’s keep the conversation rolling.

Take the reins on your unruly symptoms

Curious about Valerie Daily Essential? Take a closer look at our lovely liposomal formula.

*The information in this article, including product recommendations, is for informational purposes only and is not meant to diagnose, treat, cure, or prevent any disease. Always consult with a healthcare provider before starting any treatment.