B COMPLEX VITAMINS
Vitamin B complex is a group of 8 essential vitamins that help keep us healthy.
They have different names like B1, B2, B3, B5, B6, B7, B9, and B12.
Our body needs them for many things like making energy, keeping our nerves working, building DNA and making red blood cells. To get enough vitamin B in our body, we should eat a healthy and balanced diet. Foods like whole grains, meat, dairy, leafy vegetables, and legumes are good sources of vitamin B complex. If we don’t get enough vitamin B, it can cause many problems, like feeling tired or weak, problems with our skin or digestion, and issues with our nerves.
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
VITAMIN B12
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.
