Studies show that supplementing vitamin D for menopause could help support your bones and improve low mood and fatigue.
While vitamin D is a fundamental nutrient that supports various body functions throughout your life, it’s especially important during menopause. It’s common for people going through menopause to experience a loss in bone mineral density, and vitamin D is an essential nutrient to support strong bones.
Read on to learn more about the connection between vitamin D and menopause. We’ll explore the best vitamin D for menopause and how to avoid vitamin D deficiency.
In this guide:
Vitamin D and Menopause: How It Can Help
Vitamin D and menopause symptoms are closely linked. Getting enough vitamin D is important for menopause symptoms, as it can help to ease aching bones and mood changes due to heightened stress.
According to the NHS, taking vitamin D for menopause can help maintain strong and healthy bones. That’s why our menopause supplements include vitamin D to help support your symptoms during this transitional stage of life.
Find out how vitamin D is good for common menopause symptoms below:
Aching Bones
Some of the most common menopause symptoms are aching bones and stiff joints. Declining oestrogen levels during menopause can cause a loss of bone density and increased bone turnover, which can also increase the risk of fractures.
Here’s how vitamin D can help encourage healthy bones during menopause:
- Vitamin D supports strong bones by regulating vital calcium and phosphorus levels within your bones.
- Calcium is the most abundant mineral in our body, which hardens and strengthens bones.
- However, our bodies cannot make calcium, so we rely on any food, drinks and supplements we intake.
- Calcium and vitamin D work together as vitamin D helps to increase calcium absorption in the intestine.
- Without enough vitamin D, our body cannot effectively absorb calcium and maintain optimal bone strength.
Studies suggest that optimum vitamin D levels can help support your bones and minimise the risk of fractures.
Shop our vitamin D oral sprays
Unbalanced Moods
Taking vitamin D for menopause can help improve mood imbalances by increasing serotonin levels in the brain.
Here’s how it works:
- Vitamin D activates the gene that makes the enzyme that converts the essential amino acid, tryptophan, into serotonin.
- Serotonin is a neurotransmitter (meaning it carries messages from the brain) known as a ‘happy hormone’.
- Studies highlight that higher levels of serotonin can help encourage a positive mood.
It may be especially important to take vitamin D during menopause, as hormonal changes can affect nutrient levels and impact your mood. Supplementing your intake to the daily recommendation can help you make the most of the advantages of vitamin D and maintain a balanced mood.
Learn more about how to relieve menopause symptoms
What is the Best Vitamin D for Menopause?
Mindful of how your vitamin D levels and menopause symptoms could be connected? If you’re thinking of supplementing vitamin D for menopause, it’s important to take the right type.
There are two main forms of vitamin D, both under the name calciferol. These are:
- Vitamin D2 (Ergocalciferol)
- Vitamin D3 (Cholecalciferol)
Vitamin D3
Vitamin D3 is the biologically active form, produced in humans and animals when skin is exposed to sunlight. Studies have shown that D3 is more effective in raising vitamin D levels than D2.
Both D2 and D3 convert into calcifediol in the liver (also known as calcidiol), but D3 yields more calcifediol.
During menopause, when you may be more at risk of developing low levels of vitamin D, it may be more effective to supplement vitamin D3 to optimise your intake.
Our vitamin D supplements are formulated to provide vitamin D3, available in various dosage strengths. We also offer vegan supplements which help support plant-based diets with a 100% vegan form known as D3V®.
How Much Vitamin D Do You Need During Menopause?
When supplementing vitamin D for menopause it’s important to get the right amount each day by taking the recommended dosage. How much vitamin D is right for you can depend on your body weight. We recommend a dosage level of 1000 IU of vitamin D per 25 kg of body weight.
This usually equates to around 3000 IU of vitamin D per day for adults in the UK.
The recommended safe upper limit is 4000 IU of vitamin D per day. As with taking any supplements, always consider the nutrient reference value guidelines for each vitamin.
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Menopause and Vitamin D Deficiency
During menopause, your body composition changes, often causing increased fat mass and decreased lean mass. This means you may be more at risk of experiencing vitamin D deficiency.
Vitamin D deficiency can lead to:
- Constant coughs and colds
- Aching bones
- Weak muscles
- Feeling low
Therefore, it’s essential to obtain the correct levels of vitamin D to help mitigate and avoid these challenging symptoms.
If you think you might have the signs of a vitamin or mineral deficiency, it’s a good idea to seek medical advice from your doctor or other health professional. Always consult medical advice before taking supplements.
BetterYou & GenM: Our Menopause Promise
BetterYou has partnered with GenM to become part of a collective of brands with a mission to make menopause a more positive experience. GenM helps to spread awareness of this transitional time in life for many women and people who menstruate to help from being overlooked at home, work and across society.
Most of our products are suitable to help manage the symptoms of menopause, including our vitamin D supplements. Look out for products with the MTick for those which are vital to support your health through menopause.
A Better Way to a BetterYou
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