When you think about looking after yourself through menopause, vitamin D might not be the first thing that springs to mind. But this little nutrient deserves a place on your radar, especially as the days get shorter.
It plays an important role in keeping bones and muscles healthy, and supports normal immune function too. So where does it fit into menopause, and can it really help your hormones?
What do we need vitamin D for?
Vitamin D helps your body absorb calcium, and maintain the calcium and phosphate balance needed for healthy bones and teeth. It also supports muscle function, nerve signalling and your immune system.
That means getting enough matters for everyday movement as well as your longer-term health.
Why is it especially relevant during menopause?
One of the strongest connections is with bone health.
Oestrogen helps protect our bones. As levels fall around menopause, bone loss speeds up, increasing the risk of osteoporosis over time. This is a condition that makes bones more fragile and more likely to break.
Vitamin D helps your body make use of the calcium you eat. Getting enough is therefore an important part of caring for your bones as your hormones change. Its role in normal muscle function matters too: muscles support us as we move through daily life.
Think of vitamin D as one part of your bone-health toolkit, alongside calcium-rich foods, regular weight-bearing movement and strength exercises.
Where can we get vitamin D naturally?
Sunlight
Our skin makes vitamin D when exposed to sunlight outdoors. In the UK, this is mainly possible from late March or early April until the end of September. Autumn and winter sunlight is not strong enough for us to make enough.
Food
Natural sources include oily fish such as salmon, sardines and mackerel, along with smaller amounts in egg yolks. Some mushrooms are treated with UV light to increase their vitamin D content.
Fortified foods can contribute too. Look for vitamin D on the labels of breakfast cereals, spreads and plant-based drinks.
A salmon lunch, eggs for breakfast or vitamin D-enriched mushrooms in an omelette are simple ways to include food sources.
What does the NHS recommend?
The NHS advises adults to consider a daily 10 microgram (400 IU) vitamin D supplement during autumn and winter, because food alone rarely supplies enough.
Is more better?
Taking extra vitamin D when you already have enough has no established general health advantage. Excessive doses can cause harmful calcium build-up. The NHS advises adults not to exceed 100 micrograms (4,000 IU) daily unless medically directed; this is an upper limit, not a target.
Make sure to check whether your multivitamin already contains vitamin D before adding another supplement. If you have a diagnosed deficiency, follow your clinician’s treatment plan rather than relying on the standard prevention dose.
A small habit worth remembering
Looking after yourself through menopause doesn’t need to involve a cupboard full of supplements. Getting the basics right can be a useful place to start.
Vitamin D deserves attention for its role in bones, muscles and normal immune function. Pairing the appropriate supplement with nourishing food and regular movement is a practical way to care for yourself now and in the future.
Want help making sense of nutrition in midlife?
Get in touch at zara@zarawatt.com to find out how we could work together on realistic changes that fit your life.