B Complex Vitamins
You could chose to take all of the B vitamins needed and these are called B Complex and include the following eight B vitamins: B1, B2, B3, B5, B6, B7, B9 and B12. The vitamins in this complex may work in combination with each other, although each B vitamin also has specific benefits.
Vitamin B6 may help with several perimenopause symptoms, including helping with depression and an increase in energy. It may even help with sleep issues and reduce hot flushes. It is also important for cognitive functions. There are certain food that have this vitamin in; pork, poultry, such as chicken or turkey, peanuts, soya beans, wheatgerm, oats and bananas.
For adults the recommended daily amount for vitamin B6 is 1.4mg a day for men and 1.2mg a day for women.
A good way to keep your levels up is with extra vitamins
Although a lot of vitamins are vital, vitamin B12 is one of the most important ones you need during perimenopause.
Most adults will get enough B12 from their diet as it is mostly found in animal products – fish, meat, poultry and eggs. If you are vegetarian or vegan you may need to take extra supplements to make sure your levels are high enough.
Some of the symptoms of low B12 are fatigue, constipation, loss of appetite, numbness and tingling, balance issues, depression and confusion.
Adults (aged 19 to 64) the recommended daily amount is 1.5 micrograms a day.