Does vitamin C help with perimenopause symptoms?

Vitamin C (ascorbic acid) is an essential nutrient with several mechanisms that are directly relevant to perimenopausal health. While it is often thought of primarily as an immune vitamin, its roles in collagen synthesis, antioxidant defense, iron absorption, and adrenal function make it broadly relevant during the hormonal transition of perimenopause.

Collagen is the most abundant structural protein in the body, forming the scaffolding of skin, joints, bones, and connective tissue. Vitamin C is an essential cofactor for the hydroxylation of proline and lysine residues in the collagen triple helix, a step that is required for stable collagen formation. Without adequate vitamin C, collagen cannot be properly cross-linked and the structural integrity of tissues degrades. During perimenopause, declining estrogen reduces collagen production and skin thickness, so supporting this pathway with adequate vitamin C becomes more important. Research by McAlindon and colleagues in 1996 found that higher dietary vitamin C intake was associated with reduced knee cartilage loss, suggesting a role in joint preservation alongside its skin benefits.

Vitamin C is the body's primary water-soluble antioxidant. It neutralizes reactive oxygen species in the bloodstream and in aqueous environments within cells. Perimenopause is associated with increased oxidative stress as estrogen's antioxidant protection declines. By scavenging free radicals, vitamin C reduces the oxidative burden on cells, which may help protect against accelerated aging of skin, blood vessels, and other tissues during the transition.

The adrenal glands use large amounts of vitamin C during stress responses. The adrenal cortex has one of the highest concentrations of vitamin C in the body, using it in the synthesis and release of cortisol and other steroid hormones. During perimenopause, the HPA axis stress response is often dysregulated, and the adrenal glands may be working harder to maintain hormonal balance. Ensuring adequate vitamin C intake supports this adrenal function.

Vitamin C also significantly enhances non-heme iron absorption from plant foods by converting ferric iron (Fe3+) to ferrous iron (Fe2+), the form that is more readily absorbed. This is particularly relevant for perimenopausal women who may still be experiencing heavy periods and are at risk for iron deficiency anemia.

For immune function, vitamin C's role is well established and broadly protective. During perimenopause, sleep disruption and elevated cortisol can suppress immune function, making adequate vitamin C intake important as a basic nutritional foundation.

Food sources include citrus fruits, bell peppers, kiwi, strawberries, and broccoli. The body does not store vitamin C and it must be obtained daily. For supplementation, ascorbic acid is effective and well tolerated.

Studies have used a range of vitamin C doses. Talk to your healthcare provider about what is appropriate for you. A practical note on safety: vitamin C is generally very safe at normal supplemental levels. At doses above approximately 2 grams per day, osmotic diarrhea can occur. Kidney stone risk may be slightly increased at very high doses in people with a history of oxalate stones.

PeriPlan lets you log energy levels, skin changes, and joint comfort alongside your supplement routine, giving you a way to track whether vitamin C is contributing to improvements over time.

When to see a doctor: If you are experiencing significant fatigue alongside heavy periods during perimenopause, ask your provider to check iron and ferritin levels. Undetected iron deficiency anemia is common and treatable. For joint pain that is worsening or limiting your activity, evaluation is worthwhile to clarify the cause and guide treatment. Severe skin or connective tissue changes should also be discussed with your provider.

This content is for informational purposes only and does not replace medical advice. Always consult your healthcare provider about your specific situation.