Perimenopause often begins around age 40. During this phase, the brain-pituitary-ovarian axis starts to decline, leading to unstable levels of female hormones like estrogen, progesterone, and testosterone. These hormonal shifts can cause menstrual irregularities, hot flashes, insomnia, and a higher risk of osteoporosis and heart disease.

Pharmacist Do Xuan Hoa, from the Medical Information Center at Tam Anh General Hospital, TP HCM, states that women at this time need to supplement their bodies with key vitamins to stabilize hormones and physical health.

Vitamin A contributes to maintaining skin elasticity, supports tissue regeneration, and reduces the risk of osteoporosis in women at 40. Foods rich in this vitamin include animal liver, eggs, milk, carrots, sweet potatoes, pumpkins, and dark yellow and green vegetables.

Nuts contain many vitamins beneficial for the health of women at 40. Photo: Dinh Dieu

B-group vitamins participate in the body's energy metabolism, support nervous and heart system functions, and help control blood pressure. B vitamins are abundant in red meat, animal liver, fish, eggs, milk, cereals, legumes, and dark green vegetables.

Vitamin C boosts immunity and synthesizes collagen, which helps reduce dry, wrinkled skin. Women at 40 can supplement vitamin C from citrus fruits, strawberries, kiwi, bell peppers, and fresh produce. The recommended daily intake of vitamin C is about 85-100 mg.

As women enter perimenopause, bone density rapidly decreases, increasing the risk of osteoporosis. Vitamin D helps the body absorb calcium more effectively and reduces the risk of osteoporosis. During this stage, women should supplement with about 600 IU daily from fish, yogurt, cheese, and eggs.

Vitamin E is an antioxidant that protects cells and slows the aging process. It participates in hormone production and promotes reproductive function, thereby improving symptoms like hot flashes, dryness, and discomfort. Foods rich in vitamin E include vegetable oils, cereals, and green vegetables.

Pharmacist Hoa advises women to prioritize obtaining vitamins from natural foods, combine this with regular exercise, weight management, and adequate sleep. Additionally, supplementing with natural essences like Lepidium Meyenii and P. Leucotomos can support the harmonious function of the brain-pituitary-ovarian axis, balancing hormones according to the body's needs to improve perimenopausal symptoms such as hot flashes, night sweats, and irritability.

Dinh Dieu