From the Guidelines
The recommended daily dose of vitamin E for perimenopausal women is 15 mg (22.4 IU) per day. This recommendation is based on the current Dietary Reference Intake (DRI) for vitamin E, which is 15 mg/d for all individuals ages ≥14 y, as stated in the study published in Advances in Nutrition in 2018 1. Vitamin E can be obtained through diet by consuming foods such as nuts, seeds, vegetable oils, spinach, and avocados. If taking supplements, it is recommended to look for those containing natural vitamin E (d-alpha-tocopherol) rather than synthetic forms (dl-alpha-tocopherol), as the natural form is better absorbed by the body.
Some key points to consider when taking vitamin E supplements include:
- Not exceeding 1,000 mg (1,500 IU) per day, as higher doses may increase the risk of bleeding problems and potentially other health issues
- Consulting with a healthcare provider before starting any supplement regimen, especially if taking blood thinners or other medications
- Being aware that vitamin E functions as an antioxidant in the body, helping protect cells from damage caused by free radicals, and may help manage some perimenopausal symptoms like hot flashes, though evidence for symptom relief is mixed, as noted in the study 1.
It is essential to prioritize a balanced diet and consult with a healthcare provider before taking any supplements to ensure the best possible outcome in terms of morbidity, mortality, and quality of life.
From the Research
Vitamin E Dosage for Perimenopause
The recommended daily dose of vitamin E for perimenopausal women is not clearly established. However, some studies provide insight into the potential benefits and effects of vitamin E supplementation during this period.
- A study from 2010 2 found that vitamin E lacked clinical support for alleviating vasomotor symptoms in postmenopausal women.
- A 2022 systematic review 3 assessed the effectiveness of vitamin E in alleviating menopausal symptoms and found that vitamin E influences postmenopausal hot flashes, vascular modulation, plasma lipid profile level, and vaginal changes.
- A 2014 mini-review 4 on the effects of vitamin E on bone remodeling in perimenopausal women found that current evidence does not support the daily use of vitamin E for protection against osteoporosis and hip fracture risk, but some benefit has been shown in observational studies with low vitamin E intake (>6.2mg/day).
Key Findings
- Vitamin E may have some benefits in alleviating menopausal symptoms, such as hot flashes and vaginal changes 3.
- The optimal dosage of vitamin E for perimenopausal women is not established, but low intake (>6.2mg/day) may be associated with an increased risk of hip fracture 4.
- More research is needed to determine the effectiveness of vitamin E supplementation in perimenopausal women, particularly in relation to bone health and menopausal symptoms 3, 4.