Perimenopause marks the transition phase before menopause, characterised by a decline in oestrogen levels.

This shift can bring about various symptoms, such as hot flashes, night sweats, mood swings, and sleep disturbances. 

Vitamin D is an essential nutrient that plays a role in many important bodily functions, including bone health, immune function, and mood regulation. It’s also been linked to several perimenopause symptoms.

This post will explore the benefits of vitamin D for perimenopause and how you can start to get more vitamin D in your life!

The Crucial Role of Vitamin D in Perimenopause 

  1. Bone Health

   During perimenopause, diminishing oestrogen levels may lead to bone loss. Vitamin D aids in the absorption of calcium and phosphorus which are crucial for maintaining strong bones. Increasing vitamin D thereby reducing the risk of osteoporosis and fractures. 

2. Immune Function

   Perimenopausal women may be more vulnerable to infections. Vitamin D is essential for the production of white blood cells, enhancing the body’s ability to fight off infections and ensuring overall well-being. 

3. Mood Regulation

   Linked to serotonin production, vitamin D plays a pivotal role in mood regulation. Low levels of vitamin D have been associated with common perimenopause symptoms like depression and anxiety. 

Sunlight and Other Sources: How to Get Enough Vitamin D 

 The primary source of vitamin D is sunlight exposure. UVB rays trigger the production of vitamin D in the skin.

However, it is important to practice safe sun exposure, using sunscreen and avoiding prolonged exposure at midday.

We don’t all live in sunny climates though, as much as we might like to!

So, for those with limited sun exposure, vitamin D supplements become necessary. The recommended daily intake is 600 IU for adults aged 19-70 and 800 IU for those aged 71 and older.

However, perimenopausal women may benefit from a higher dose, ranging from 1000 to 4000 IU per day. 

Consulting Your Healthcare Professional 

Before starting a vitamin D supplement regimen, consult your doctor or healthcare provider. They can guide you on the right dosage and perform tests to ensure optimal levels without the risk of excess. 

Additional Tips for Increasing Your Vitamin D Intake 

  Aside from trying to get some sun exposure everyday, try these tips:

Include Fatty Fish in Your Diet

 Incorporate fatty fish like salmon, tuna, and mackerel into your meals for a natural source of vitamin D. 

DNA Testing: A Personalized Approach 

 Understanding how your body processes vitamin D is crucial. DNA testing can reveal insights into your genetic makeup, including the efficiency of your vitamin D transporters and receptors.

If these structures aren’t functioning optimally, your vitamin D requirements may be higher. 

Take Action for Your Well-Being 

Ensure you’re getting enough vitamin D to support your overall health and well-being during perimenopause. To explore fitness, nutrition and more to help support you and your individual needs you can book a call with me today. 

If you enjoyed this article, you might enjoy these from the blog:

The Power of Fitness: Managing Weight Gain Around The Tummy During Perimenopause

Building Bone Health: Fitness and Nutrition Tips For Stronger Bones in Perimenopause and Beyond