Enhancing menopausal health: the role of vitamin D

Menopause marks a new chapter in life, often accompanied by challenges like sleep issues, bone density loss, weight gain, and mood swings. There has been some research into vitamin D, a nutrient gaining attention for its potential to alleviate some common menopause issues. 

Let's explore how this nutrient can help with menopausal health.

The sunshine vitamin: more than meets the eye

Vitamin D is crucial for maintaining bone health, acting as a key player in regulating calcium and phosphorus levels. It's naturally produced in the skin through sunlight exposure, but can also be sourced from foods like oily fish and fortified products.¹ 

What does the research suggest?

Research on the role of vitamin D in menopausal women highlights several potential health benefits:

1. Bone health: Vitamin D is essential for helping the body absorb calcium and phosphorus, which are vital for strong bones. This is especially important for menopausal women who are at a high risk of developing osteoporosis due to lower oestrogen levels.^2,3 Taking vitamin D along with calcium can help strengthen bones and lower the chance of fractures.^4,5

2. Mood and emotional wellbeing: Low levels of vitamin D have been associated with feelings of depression, which is a common concern during menopause. Incorporating vitamin D-rich foods into your diet may help improve mood and alleviate depressive symptoms. However, more prospective studies and randomised trials are needed to determine whether improving vitamin D status is effective in preventing or treating depression, or both.⁶

3. Metabolic health: Postmenopausal women with low vitamin D levels are more likely to experience metabolic syndrome, elevated triglycerides, and low good cholesterol in their blood compared to those with adequate vitamin D.⁷

How to get more vitamin D

From late March to September, most people can get enough vitamin D from the sun. There are many benefits to spending time outdoors during these months - just be sure to apply appropriate SPF.

You can also get vitamin D from your diet. Good sources include:

• Oily fish (like salmon and mackerel)

• Red meat

• Liver 

• Egg yolks

• Fortified foods 

But during the autumn and winter months (October to early March), you may not get enough vitamin D from sunlight, and it's important to get it through your diet, something that is recommended by the NHS.⁸ It can be challenging getting enough vitamin D solely from the foods you eat, so it may be worth taking a daily vitamin D supplement, especially those at an increased risk of deficiency (if you stay indoors, cover most of your skin, or have darker skin tones).¹⁰

Consulting healthcare professionals can help customise your vitamin D intake to suit your needs safely. A Numan Full Check-Up can offer personalised insights into your vitamin D levels and overall health.

The numan take

Plenty of research highlights the benefits of vitamin D during menopause. It supports bone strength, mood, and metabolic health, making it a powerful ally for your health during this stage of life.

References

1. Wacker, M., & Holick, M. F. (2013). Sunlight and Vitamin D: A global perspective for health. Dermato-endocrinology, 5(1), 51–108. https://doi.org/10.4161/derm.24494 

2. Fleet, J. C. (2022). Vitamin D-mediated regulation of intestinal calcium absorption. Nutrients, 14(16), 3351. https://doi.org/10.3390/nu14163351

3. Ji, M.-X., & Yu, Q. (2015). Primary osteoporosis in postmenopausal women. Chronic Diseases and Translational Medicine, 1(1), 9–13. https://doi.org/10.1016/j.cdtm.2015.02.006  

4. Jackson, R. D., et al. (2006). Calcium plus vitamin D supplementation and the risk of fractures. N. Engl. J. Med., 354(7), 669-683. https://doi.org/10.1056/NEJMoa055218

5. Liu, C., et al. (2020). Effects of combined calcium and vitamin D supplementation on osteoporosis in postmenopausal women: A systematic review and meta-analysis of randomized controlled trials. Food Funct., 11(12), 10817-10827. https://doi.org/10.1039/d0fo00787k

6. Bertone-Johnson, E. R., et al. (2011). Vitamin D intake from foods and supplements and depressive symptoms in a diverse population of older women. Am. J. Clin. Nutr., 94(4), 1104-1112. https://doi.org/10.3945/ajcn.111.017384

7. Schmitt, E. B., et al. (2018). Vitamin D deficiency is associated with metabolic syndrome in postmenopausal women. Maturitas, 107, 97-102. https://doi.org/10.1016/j.maturitas.2017.10.011

8. NHS. Vitamin D. Retrieved from https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/