Menopause brings a lot of changes – some expected, some not so welcome. Hot flushes and mood swings get most of the attention, but one important piece often slips under the radar: vitamin D.
Recent research shows that vitamin D is a quiet powerhouse for women’s health during and after menopause. Here’s why it deserves your attention:
Stronger bones, fewer breaks
When you go through menopause, your oestrogen levels drop, and that means bones naturally get weaker. Oestrogen helps protect bones, so without it, bone mineral density tends to fall, which raises the risk of osteoporosis (weakened bones) and fractures. Vitamin D helps your body absorb calcium, which is essential for bone strength. Getting enough vitamin D can lower the risk of osteoporosis and fractures – problems that can really limit independence later in life.
Vitamin D affects muscles and physical strength
It’s not just about bones. Strong muscles mean better balance, which means fewer falls. That’s a big deal, because even a small fall can cause major injuries when bones are fragile. I’ve seen this first-hand with my mum, who suffers from osteoporosis. After a fall, she broke her dominant right hand badly. The injury has made everyday tasks like dressing, washing, and eating incredibly difficult, and the shock of both the fall and the surgery has sadly also worsened her dementia.
Vaginal and urinary health
Menopause can bring dryness, irritation, and discomfort ‘down there’. Some studies show vitamin D helps keep vaginal tissues healthy, which may ease those frustrating symptoms. It’s not talked about much, but it can make a huge difference in daily comfort and confidence. If vitamin D can help with these symptoms, it’s not just medical, it’s quality of life.
Heart health, metabolism, and risk of chronic disease
After menopause, risk for cardiovascular disease (heart disease), diabetes, and problems with lipid (fat) metabolism increases. Research suggests that vitamin D has roles beyond bones: it seems to influence immune function, how the body handles fats and sugars, and may help reduce some risk factors related to heart disease.
Emotional symptoms and cancer risks
There is also some evidence that low vitamin D may be linked with mood changes (e.g. depression, anxiety) during menopause and possibly to higher risk or worse outcomes in certain cancers. However, for many of these non-bone outcomes, the evidence is less strong or more mixed.
Prevalence of vitamin D deficiency is high
Low vitamin D levels are extremely common in menopausal women worldwide. That means many of us are missing out on these protective benefits without even knowing it. One review reported that globally, approximately 70% of postmenopausal women reported vitamin D deficiency and older women have an even higher risk for vitamin D deficiency. Read the full article here.
For a full overview of all the ins and outs of why Vitamin D is so crucial at this life stage check out this highly informative review.
Simple steps you can take
- Check your levels – a simple blood test can tell you if you’re low.
- Soak up safe sunshine – just 10-20 minutes a few times a week can help (depending on skin tone, season, and location).
- Eat vitamin D-rich foods – fatty fish (like salmon and mackerel), eggs, and fortified dairy are good sources.
- Consider supplements – if you’re deficient, your doctor may suggest a supplement. I take vitamin D year-round. Watch the video below to hear me talk more about vitamin D and how I take it. It’s a weekly dose, so very convenient.
Vitamin D isn’t magic, but it’s an easy, often overlooked way to protect your bones, muscles, and overall wellbeing during menopause and beyond. Think of it as a simple daily investment in staying strong, steady, and confident as you age. If you would like to know more about our range of digestive, gut and women’s health supplements, please get in touch.
