IMPORTANCE OF VITAMIN D IN MENOPAUSE?

Vitamin D is one nutrient I’m constantly talking about at the retreat and for a good reason. Do you know what your levels are? Are you absorbing it properly?

Do you know how important it is for your health?

Vitamin D is a powerhouse nutrient that plays a crucial role in your wellbeing, especially before, during, and after menopause. As our estrogen levels decline, our ability to produce and absorb vitamin D becomes less efficient, making deficiency a common concern in this phase of life.

Why Vitamin D Matters During Menopause

Vitamin D is unique. It is both a nutrient we consume and a hormone our body makes when our skin is exposed to sunlight. It plays key roles in:

• Supporting strong bones and muscles by improving calcium absorption

• Regulating immune function and reducing inflammation

• Protecting nerve health and mood regulation

• Influencing how the body metabolises estrogen, which underlies many menopausal symptoms

  
  

As estrogen drops, your skin, kidneys, and gut become less efficient at making and absorbing vitamin D. This increases your risk of deficiency and related health issues, particularly in your bones, immune system, and mood.

Signs and Causes of Vitamin D Deficiency in Menopause

Symptoms of low vitamin D often mimic general menopause discomforts and can be easy to miss.

Look out for:

• Persistent fatigue or low energy

• Aches, pains, or muscle weakness

• Mood changes or a general sense of feeling “off”

• Bone pain or increased risk of fractures

Why Are Women More at Risk During Menopause?

• Declining estrogen impairs vitamin D synthesis and absorption

• Reduced outdoor time and consistent sunscreen use limit sun exposure

• Diets are often low in vitamin D

• The skin’s ability to convert sunlight into vitamin D declines with age

The Health Benefits of Optimal Vitamin D

Getting enough vitamin D during menopause can make a real difference to your quality of life. Here are some key benefits:

1. Bone Strength and Fracture Prevention

Vitamin D helps your body absorb calcium. Together, they help maintain bone density and reduce the risk of fractures and osteoporosis, which becomes more common after menopause.

2. Mood and Mental Health Support

Vitamin D receptors are found in the brain and play a role in regulating mood and cognitive function. Deficiency has been linked to low mood and increased risk of depression in postmenopausal women.

3. Immune Function

Vitamin D enhances immune response and has anti-inflammatory effects, which is important in menopause when immune strength can dip. Low levels of Vitamin D are implicated in you getting more symptomatic with viruses.

4. Vaginal and Pelvic Health

Emerging studies show vitamin D may support vaginal tissue health, improve epithelial cell growth, and help relieve symptoms like dryness or thinning.

5. Muscle Function and Falls Prevention

Optimal vitamin D improves muscle strength, balance, and physical function, which reduces the risk of falls as we age.

How to Get Enough Vitamin D

There are three main ways to improve your vitamin D status:

1. Sun Exposure

The best natural source. Aim for 10 to 30 minutes of direct sunlight on your soft tissues of arms, legs, or face a few times a week without sunscreen. Factors like skin tone, time of day, and location affect how much you need. Remember you don't want to burn!

2. Food Sources

Vitamin D is found in only a few foods such as:

• Fatty fish like salmon, sardines, and mackerel

• Eggs (particularly the yolk)

• Beef Liver

3. Supplements

Before starting any supplement, it’s important to check your levels. Vitamin D is fat soluble, meaning excess amounts can build up in the body. I recommend asking your healthcare practitioner to test your vitamin D status first.

 If your levels are below 100 nmol/L, a supplement may be beneficial, especially during and after menopause when absorption and synthesis naturally decline. This is done for 3 to 6 months then retested.

Final Thoughts

Vitamin D is one of those silent supporters. You often don’t realise how much it’s doing until your levels are low and everything feels off. During menopause, this humble nutrient becomes a key ally in helping you stay strong, balanced, and resilient.

If you’re unsure about your vitamin D status, talk to your practitioner and ask for a blood test. With the right support, you can feel like yourself again grounded, vibrant, and full of energy.

Yours in Health!

Kirsten The Naturopath

References

1. Aranow, C. (2023). Vitamin D and Immune Health in Ageing Women. Frontiers in Immunology.Cummings, S. R. et al. (2021).

2. Vitamin D and Fracture Risk in Postmenopausal Women. JAMA.

3. Bischoff-Ferrari, H. A. et al. (2020). Vitamin D and Fall Prevention in the Elderly. The Lancet Diabetes & Endocrinology.

4. Li, L. et al. (2022). The Role of Vitamin D in Depression: Insights from Menopause. Nutrients

5. Rad, P. et al. (2022). Effects of Vitamin D on Vaginal Health in Postmenopausal Women. Menopause.