The Sunshine Vitamin

Vitamin D, often called the “sunshine vitamin,” is essential for maintaining strong bones, supporting immunity, and regulating mood—key areas of health that become even more important during perimenopause. As we transition through midlife, our bodies experience hormonal shifts that can impact bone density, energy levels, and overall well-being.

Why is Vitamin D Crucial During Perimenopause?

1. Bone Health & Osteoporosis Prevention
   Oestrogen helps protect our bones, but as levels decline during perimenopause, the risk of osteoporosis increases. Vitamin D is essential for calcium absorption, helping to keep bones strong and reducing the risk of fractures.
2. Mood & Mental Well-being
   Low vitamin D levels have been linked to low mood and increased risk of depression—something many women experience during perimenopause. Ensuring adequate intake can support emotional balance.
3. Immune Support & Inflammation Reduction
   Perimenopause is often accompanied by increased inflammation, which can contribute to joint pain, fatigue, and chronic disease risk. Vitamin D has anti-inflammatory properties and supports the immune system, helping to reduce the likelihood of colds, flu, and other infections.
4. Hormonal Balance & Energy Levels
   Vitamin D plays a role in hormone regulation and energy production, helping to combat the fatigue and brain fog that many women experience during perimenopause.

How Much Vitamin D Do You Need?

The NHS recommends that all adults take 10 micrograms (400 IU) of vitamin D daily, especially during the winter months when sunlight exposure is low. But depending on your current blood levels, family history of disease and other factors the intake can often be higher. Testing can be requested from your GP or can be obtained privately for a reasonable cost.

Who Needs Vitamin D Supplements?

You may be at higher risk of deficiency if:

• You spend most of your time indoors.
• You have darker skin, as melanin reduces vitamin D production.
• You experience low mood, fatigue, or muscle weakness.
• You are postmenopausal or have a family history of osteoporosis.

Ways to Boost Your Vitamin D Levels

• Get Outside: Aim for short periods of sunlight exposure when possible, but remember that UK winter sun isn’t strong enough for vitamin D production. You also need to ensure that you expose your face, neck, arms and legs to the sun. Sunblock will make it harder to produce vitamin D so try and get outside for 10 mins before applying.
• Eat Vitamin D-rich Foods: Include oily fish (salmon, mackerel), egg yolks, mushrooms, but remember that food sources of vitamin D are relatively low and sunshine is the primary source of vitamin D for the body.
• Take a Supplement: A daily vitamin D supplement is a simple and effective way to maintain adequate levels, particularly from October to March. This is going to be the safest and most effective way to keep levels topped up.

Supporting Your Well-being This Winter

Perimenopause is a time of change, but small steps like ensuring adequate vitamin D intake can have a big impact on how you feel. Prioritising your bone health, mood, and immunity will help you navigate this transition with strength and vitality.

Want to know if you’re getting enough vitamin D and supporting your body through perimenopause in the best way? Book a free 30-minute health review with me, where we’ll discuss your current health and the simple steps you can take to feel your best.

📅 Book your free session here

I’d love to help you feel strong, energised, and balanced this year! 😊