No single vitamin deficiency causes menopause, which is a natural hormonal shift; however, deficiencies in Vitamin D, various B Vitamins (B6, B12), and minerals like Magnesium can significantly worsen common menopause symptoms like mood swings, fatigue, bone pain, and brain fog by disrupting hormonal balance and bodily functions. For example, low Vitamin D can mimic low estrogen effects (mood, hot flashes), while B vitamin gaps affect energy and nerve function, intensifying the menopausal transition.
Low levels of vitamin D are linked to issues like depression, low mood, muscle pain, weakened bones, and a vulnerable immune system – all of which can intensify during perimenopause and menopause.
Here are the top five vitamins essential for female wellness during menopause.
Low levels of vitamin B12 may also be associated with poorer cognitive function and memory issues – similar to the brain fog that some people experience during perimenopause.
Concerning menopausal symptomatology, vitamin D deficiency may have a negative impact on some aspects, such as sleep disturbances, depression, sexual function and joint pains.
Symptoms when vitamin D is low
Fatigue. Not sleeping well. Bone pain or achiness. Depression or feelings of sadness.
Menopausal women: 600 IU of vitamin D per day. Postmenopausal women: 800 IU of vitamin D per day.
B12 deficiency can trigger specific food cravings, most notably for meat, fish, or eggs, as the body seeks animal-based sources to replenish the vitamin, especially in those on vegetarian/vegan diets or older adults. While cravings for sugary or salty foods can also signal general B-vitamin issues, the distinct urge for protein-rich animal products is a key indicator, but professional testing is crucial for confirmation.
Warning signs of vitamin B12 deficiency include extreme fatigue, weakness, pale/yellow skin, numbness/tingling (pins and needles), cognitive issues (memory fog, confusion), mood changes (depression/irritability), and a sore, red tongue, alongside potential shortness of breath, heart palpitations, and balance problems, as symptoms develop slowly and can worsen over time. It's crucial to see a GP, as early treatment prevents potentially irreversible neurological damage, say NHS, Cleveland Clinic, and WebMD.
Many women experiencing the onset of perimenopausal symptoms are instead diagnosed with conditions such as ADHD, leaky gut syndrome, fibromyalgia, long COVID, interstitial cystitis, adrenal fatigue, depression, anxiety, or even fatty liver disease.
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Menopause: Menopause is the point when you no longer have menstrual periods. At this stage, your ovaries don't release eggs, and your body doesn't produce much estrogen. A healthcare provider diagnoses menopause when you've gone without a period for 12 consecutive months.
One of the most important vitamins to consider during menopause is B12, which is vital for red blood cell formation, bone health and nerve function. As we age, our bodies naturally lose some of the ability to absorb B12 and so we become at risk of deficiency, which can lead to anaemia (5).
Some people can develop a vitamin B12 deficiency as a result of not getting enough vitamin B12 from their diet. A diet that includes meat, fish and dairy products usually provides enough vitamin B12, but people who do not regularly eat these foods can become deficient.
Estrogen Imbalance: Vitamin D deficiency can lead to lower estrogen levels, causing depression, hot flashes, mood swings, and more.
People need vitamin B-12 for the brain to work well. If not treated, vitamin B-12 deficiency can lead to issues with the nerves, brain or spinal cord. These might include lasting tingling in the hands and feet or trouble with balance.
Symptoms such as pins and needles, disturbed vision, a sore and red tongue, mouth ulcers, muscle weakness and problems with balancing and walking, psychological problems such as depression and confusion, problems with memory, understanding and judgement could also be related to B12 deficiency.
Gastric acid inhibitors
These drugs are used to treat gastroesophageal reflux disease and peptic ulcer disease. They can interfere with vitamin B12 absorption from food by slowing the release of gastric acid into the stomach and thereby lead to vitamin B12 deficiency [101-103].
Cutaneous manifestations associated with vitamin B12 deficiency are skin hyperpigmentation, vitiligo, angular stomatitis, and hair changes. A diagnosis of vitamin B12 deficiency is often overlooked in its early stages because these signs are not specific to vitamin B12 deficiency alone.
Top foods with B12
Here are 10 unexpected signs of a vitamin D deficiency that may surprise you.
Menopause supplements don't work as well as hormone therapy for symptom relief — but there are some that may still be helpful. L-theanine, St. John's wort, pollen extract, and Asian ginseng may help with different symptoms in menopause, such as hot flashes, sleep problems, mood changes, and low libido.
There isn't an exact age for postmenopause. Once your period has been absent for more than one year, you're in postmenopause regardless of age. On average, this happens around age 52.