Vitamin D Deficiency and Menopause
Vitamin D is an essential nutrient that is found in a few foods, like salmon, tuna, egg yolks, and dairy and cereals that have been fortified with it; it is also produced by the body when the skin is exposed to ultraviolet (UV) rays, for about 15-20 minutes, three days a week. 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 deficiency and menopause
Many women experience bone density loss in menopause, so it's essential to get sufficient Vitamin D — women under the age of 70 are suggested to get 14 to 70 is 600 IU per day, while women over 70 are suggested to get 800 IU per day. 10 to 15 minutes of spring and summer sun exposure for adults is thought to equal roughly 1000 IU of Vitamin D.
A lack of Vitamin D is also linked to a number of health issues which can often pop up or become worse during perimenopause and menopause, so it's crucial to make sure that you are getting enough. Talk with your healthcare provider to check your Vit D levels-supplements and certain foods can help address any deficiency.
Getting enough Vitamin D through your diet can help support your health-especially during peri/menopause. Here are some food sources rich in Vitamin D.
· Fatty Fish
Example: 3 ounces of Salmon (easy choice: canned salmon that you can eat on the go):
383-570 IU
· Egg Yolks
One egg yolk: 41 IU
· Fortified Milk
8oz: 100 IU
· Yogurt
6oz of yogurt:80 IU
· Almond Milk
1 cup:107 IU
· Mushrooms
1 cup Treated with UV light like Portobello:0-1110 IU
Certain disorders and medications are linked to lower levels of Vitamin D — for example, Crohn's disease, celiac disease, certain cholesterol-lowering drugs and gastric bypass surgery are all linked to lower Vitamin D levels.
If your doctor tests you for Vitamin D and finds that your levels are low, you can increase your daily consumption with a supplement.
The information found in this blog shall not be considered medical advice and is being provided for information purposes only. It is not intended to substitute professional medical advice, diagnosis, or treatment. Please consult with your healthcare provider should you have any questions or concerns.
Reviewed and updated April 2025
