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Vitamin D Deficiency and Perimenopause
Vitamin D is an essential nutrient that is found in a few foods; it is also produced by the body when the skin is exposed to ultraviolet (UV) rays. Without sufficient vitamin D, you are more susceptible to a variety of health issues including heart disease, high blood pressure, infections, bone loss, and even certain types of cancer. Vitamin D is essential for mineral absorption as well as the proper function of the body’s immune system. Vitamin D also becomes a hormone once synthesized in the body, making it essential for women dealing with hormonal fluctuations during perimenopause and menopause.
Because it isn’t found naturally in many foods, manufacturers often add vitamin D to fortified foods such as orange juice, yogurt, and cereal. Other foods such as cod liver oil, tuna, beef liver, and egg yolks contain vitamin D, but you can also make sure you’re getting enough with sufficient exposure to sunlight (about 15-20 minutes, three days a week should do it) or with vitamin D supplements.
Vitamin D Deficiency and Perimenopause
Fluctuating estrogen levels during perimenopause can negatively impact the enzymes responsible for activating vitamin D synthesis in the body. In turn, unstable estrogen levels can lead to vitamin D deficiency in women dealing with perimenopause and menopause. When talking to your doctor about perimenopause, you can ask about checking vitamin D levels in bloodwork to ensure you’re not facing an undersupply of this essential nutrient.
Signs you may be experiencing a shortage of vitamin D include:
- An uptick in colds and other illnesses may be due to a weakened immune system
- Unexplained fatigue
- Cramping and pains in the back, legs, ribs, joints, and other major muscles
- Listlessness and feelings of depression
- Wounds take a longer time to heal
- Thinning hair and increased shedding
- Decreased quality of sleep overall paired with feelings of restlessness
If you notice signs of vitamin D deficiency, it’s important to have your doctor check your levels and help you create a plan for correcting any imbalances.
