The Growing Evidence That Vitamin D Really Matters For Women's Health

Vitamin D, also known as calciferol, has the properties of a hormone and is necessary for maintaining calcium and phosphate concentrations. It is also necessary for bone growth and remodeling, and other roles in inflammatory processes, immune function, and glucose metabolism. Vitamin D is a nutrient the body needs, along with calcium, to build bones and keep them healthy. How much vitamin D the body makes depends on many things. These include the time of day you're in the sun, what season it is, where you live, and the color of your skin.

Vitamin D During Menopause

Vitamin D is an essential nutrient that’s important during menopause for several reasons. It may help promote bone, muscle, and heart health and reduce certain menopausal symptoms. Low levels of vitamin D may increase your risk for certain adverse health outcomes, including osteoporosis and heart disease. According to Dr. Mary Claire Haver, 80% of her menopause patients were deficient in vitamin D with no adjustments to their lifestyle, only a loss of estrogen due to their phase of life. Low levels of vitamin D are have also been linked to high triglycerides, elevated LDL, decreased muscle strength and osteoporosis.

The Important Role Of Vitamin D During Estrogen Decline

• Musculoskeletal Health - muscle mass tends to decrease during menopause due to hormonal changes and the general aging process. A 2019 research review and analysis suggests that vitamin D may help protect against muscle weakness or loss.

  
  

• Cardiovascular Health - declining estrogen during the menopausal transition can increase heart disease risk. A 2023 position statement states that vitamin D deficiency may be associated with a number of risk factors for cardiovascular disease, including high cholesterol and type 2 diabetes and the addition of vitamin D supplementation has been shown to help improve cholesterol and blood sugar levels.

  
  

• Urinary Tract Concerns - urinary tract infections can also become more common during menopause. Decreasing estrogen levels can weaken the lining of the bladder and urinary tract, making these areas more vulnerable to infection. Vitamin D can increase the production of antimicrobial substances, which can help boost immunity in the urinary tract, helping the body fight off bacterial invasions. 

  
  

• Vasomotor Symptoms - including hot flashes and night sweats, are some of the most common menopause symptoms. The 2023 position statement previously mentioned notes that vitamin D deficiency may be associated with a higher risk of vasomotor and other symptoms. Vitamin D may help reduce symptoms by protecting serotonin levels, a neurotransmitter that influences body temperature regulation, which can decline during menopause.

  
  

• Joint Pain - Vitamin D deficiency has been linked to increased risk of joint pain, particularly in conditions like osteoarthritis and rheumatoid arthritis. Vitamin D plays a crucial role in bone health by regulating calcium absorption. It has anti-inflammatory properties that may help reduce pain and swelling in joints. 

  
  

• Hair Loss - During menopause many notice hair thinning or reduced hair growth. Vitamin D plays an important role in hair growth, and a deficiency may be associated with hair loss.

  
  

• Anxiety & Mood - Multiple studies have shown that low levels of vitamin D are associated with an increased risk of depression and anxiety. Vitamin D may affect your mood by influencing serotonin production and inflammation in your body.

How To Manage Your Vitamin D Level

If your vitamin D levels are low, your doctor may recommend getting more vitamin D through:

• supplements

• foods rich in vitamin D

• sunlight exposure with proper skin protection.

Check with your physician, checking your levels are as simple as a quick blood test. Also make sure you are not deficient in Magnesium. The body needs magnesium in order to absorb vitamin D. To ensure your body can utilize vitamin D effectively, your magnesium intake should meet the daily Recommended Dietary Allowance (RDA) for your age and sex, which is around 310-320 mg for women and 400-420 mg for men.

According to the Mayo Clinic, the body can absorb calcium only if it has enough vitamin D, so ensuring you have enough calcium and Vitamin is essential as we look for ways to ensure our longevity. The recommended daily amount of vitamin D is 600 IU for people ages 1 to 70 years, and 800 IU for people over 70 years. I add two drops of liquid Vitamin D & K from Thorne supplements into my morning tea every day.

Sunlight is the most optimal way to obtain vitamin D plus numerous other benefit, and it's free! Optimal sun exposure is 5 to 30 minutes a day, most days during a week. I've been making a concerted effort to get outside a least 2 times a week or more for a 20 to 30 minute walk, whether permitting. I'm getting an extra dose of vitamin D, disconnecting from email and social media, and clearing out my mind. Drive with your sunroof open, or better yet, get outside for a walk as often as you can to drink in the vitamin D and fresh air, your body and mind will thank you for it.

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Here's to your Health!