The Importance Of Vitamin D – And The Best Ways To Receive It

Vitamins are a tiny but mighty tool in the pursuit of increasing our health and wellbeing. Vitamins are some of the most necessary building blocks to create a happy and healthy internal function. By evaluating our diets and lifestyles to ensure we are getting enough of these vitamins, we can take one easy step towards achieving greater health outcomes for ourselves.

Vitamin D is one of these powerhouse vitamins, playing a significant role in how we feel, function, and age. For women in the midst of menopause, Vitamin D should be at the top of the list of dietary priorities.

If you are not yet familiar with why Vitamin D can play such a key role throughout your menopausal experience, this article will provide you with what you need to know.

What is Vitamin D?

Often referred to as the ‘sunshine vitamin’, Vitamin D is a fat-soluble vitamin that’s essential to the proper execution of a number of physiological functions. Our skin synthesises Vitamin D when exposed to sunlight, and it can also be obtained from a group of certain foods and supplements.

Vitamin D is crucial to functions such as aiding calcium absorption and supporting the overall functioning of our immune systems. Its importance only continues to grow as we age, and is particularly vital during menopause.

How Vitamin D is supportive for menopausal women

Menopause can have a wide-ranging impact on every aspect of a woman’s physical, mental, and emotional wellbeing. If Vitamin D hasn’t been prioritised in the life seasons leading up to this major transition point, now’s the time to build more into your diet and routine.

Vitamin D’s benefits for menopausal women include:

• Support for stronger bones. As oestrogen levels decline, bone density can quickly follow. Vitamin D promotes higher levels of calcium absorption, which is crucial for maintaining strong bones and decreasing the likelihood of developing bone-related conditions (like osteoporosis).
• Assistance with mood regulation. Fluctuating hormonal levels and menopause go together like peas and carrots. Since these fluctuations can have such a significant impact on overall mental and emotional regulation, finding ways to limit these fluctuations can be of major priority throughout each stage of menopause. Vitamin D can help to achieve regulation through its production of mood-regulating neurotransmitters, including serotonin.
• Benefits to heart health. As menopause can increase the risk of cardiovascular diseases in women, finding ways to support healthy heart function is crucial. Vitamin D has been linked to improvements in heart health, potentially supporting the reduction of this risk.
• Improvements to how muscles function. Getting enough Vitamin D is one way you can support healthy muscle function. This can also help to reduce the risk of falls and potential fractures, which become more heightened when bone density decreases as a result of menopausal changes.
• Boosts to immunity. Did you know your immune system can also be affected by menopause? Through Vitamin D’s strengthening of the immune response, you can help reduce the impact menopause has on its ability to fight common bugs and illnesses.
• Assistance with weight management. Weight management can become a key area of focus throughout menopause, with changes in hormonal levels impacting appetite and body weight. Vitamin D has proven itself able to play a role in regulating these areas, providing even more benefits to menopausal women.
• Reductions in inflammation. Thanks to Vitamin D’s anti-inflammatory properties, it can also be of benefit in fighting chronic inflammation, which can be common amongst menopausal women.

How to increase your Vitamin D levels

Here’s the great news about Vitamin D: There are plenty of options for increasing how much your body consumes. If you’re looking to make the most of Vitamin D’s supportive functions throughout your menopause experience, you can find a way to increase your levels without making any significant efforts.

In Australia, natural sunlight provides an easy year-round option for increasing our Vitamin D levels (while following sun safety tips that will keep your skin and body protected). A 10-20 minute walk in the sunshine is an easy and enjoyable way to boost your Vitamin D intake. To make the most of your stroll, consider throwing on a podcast, calling a friend, or simply enjoying a moment in the world around you – these walks can also be a great way to support your mental health.

Prefer to look to your diet for Vitamin-D-boosting opportunities? Opt for fatty fish like salmon and mackerel, egg yolks, cheese, yoghurt, liver, or more foods that are naturally high in Vitamin D.

For those who favour the supplement angle, cod liver oil or direct Vitamin D supplements can give you what you need in an easy, digestible form.

For those open to tech-based solutions, UV (ultra-violet) lamps and bulbs have proven to be of benefit in elevating Vitamin D levels. This is especially beneficial for individuals who live in regions with low levels of sunlight or long, dark winter months. Often promoted as sun lamps, these devices can also be useful for anyone who may grapple with seasonal affective disorder.

As well, a simple step in your daily skincare regimen could be one way to enhance your Vitamin D levels. There are a number of products available on the market that are enriched with Vitamin D. While they may not be as strong as oral supplements or direct sunlight exposure, integrating these products can be one simple way to move towards your overall Vitamin D goals (all while keeping your skin happily moisturised at the same time!).

Conclusion

At the Australian Menopause Centre, we’re focused on providing key support for Australian women navigating every stage of their menopausal journey. With over 20 years of helping women through our treatment program, we continue to deliver innovative ways to reduce the impact of menopause on your daily life and overall wellbeing. Find friendly, expert support for menopause’s symptoms with the help of our welcoming team.