Vitamin D during menopause: What level is beneficial?

Vitamin D plays a crucial role during menopause as it not only supports your bones and muscles but may also impact your mood, immunity, and energy levels. This is particularly significant during this stage, as your body undergoes numerous changes in a relatively short period.

Due to the fluctuation and decline in oestrogen, various changes occur. Bone breakdown accelerates, muscle strength may diminish, and recovery can feel less automatic. A low vitamin D level can amplify these effects, making an already vulnerable phase even more challenging.

In this stage of life, vitamin D is far more than just a minor consideration.zaak.

A vitamin D deficiency doesn’t always present with obvious symptoms, which can make it difficult to identify. Symptoms are often broad and may be dismissed as stress, a busy lifestyle, or simply “just menopause.”

However, a low level can contribute to muscle and joint pain. Fatigue, low mood, reduced mental sharpness, and lower immunity are also commonly reported, although relatively little research has been conducted on these. A heavy feeling in the body, quicker exhaustion, or slower recovery after a busy period may also be linked.

This doesn’t mean that vitamin D is always the sole cause. However, it is a factor worth considering if symptoms persist or continue to accumulate.

Blood tests typically measure the 25-OH vitamin D level, which is the most reliable indicator of your vitamin D status.

Here’s a practical guideline:

• Less than 50 nmol/L: deficiency
• Less than 30 nmol/L: severe deficiency  

For higher levels, interpretations vary. Some experts consider 50 to 75 nmol/L as a borderline range, with levels above 75 nmol/L being a potential target. However, these are not universally agreed standards, as official guidelines primarily aim to prevent deficiencies.

This is particularly relevant during menopause, as research suggests that low vitamin D levels may be associated with less favourable outcomes. At the same time, there is insufficient evidence to establish one ideal target level for all women in this phase. It’s also important to note that excessively high levels of vitamin D can be harmful. Therefore, it’s wise to consider both supplementation and blood tests to determine what is appropriate for your situation.

Research on vitamin D during menopause is still in its early stages. However, there are indications that low vitamin D levels may be linked to increased symptoms and poorer bone health outcomes.

In a prospective study of menopausal women, those with low vitamin D levels experienced more menopausal symptoms. Their oestrogen levels were lower, their FSH levels higher, and their bone density less favourable compared to women with higher levels. This makes vitamin D an important factor to consider during this phase, even though further research is needed to confirm these findings.

Vitamin D appears to have a broader role during menopause than just supporting bone health. This is why it’s worth considering your levels if symptoms persist or worsen.

Many women receive general advice about vitamin D, but this may not always be sufficient. During menopause, it’s helpful to take a more personalised approach by considering your levels, symptoms, and specific needs.

Your body primarily produces vitamin D through exposure to sunlight. However, in practice, this is often insufficient, especially if you work indoors, spend limited time outside, or are ageing. As you get older, your body may find it harder to produce and utilise vitamin D effectively.

Dietary sources of vitamin D are limited. It is mainly found in fatty fish, eggs, and smaller amounts in other animal products or fortified foods. For many women, this is not enough to maintain optimal levels.

This is why many women don’t have a severe deficiency but still have levels that are lower than ideal for this stage of life. When considering symptoms, “just enough” is often not sufficient.

If you choose to take a supplement, vitamin D3 (cholecalciferol) is the most effective form for your body to absorb and utilise.

Since vitamin D is fat-soluble, it’s best taken with a meal containing some fat, often in the evening. Vitamin D is sometimes combined with vitamin K2, which may support bone health and calcium utilisation in the body. However, more research is needed to fully understand this effect.

Not all women respond to supplementation in the same way. Some increase their levels quickly, while others do so more slowly. Therefore, dosage alone is not enough; monitoring your blood levels remains the most reliable indicator.

The amount of vitamin D you need during menopause depends on factors such as your baseline level, age, lifestyle, season, and how well your body absorbs vitamin D. General recommendations for adults are often lower than the dosages required to address a deficiency. This is why a fixed dosage is insufficient, and monitoring your blood levels is essential.

If your baseline level is low, it may take time to restore it to an optimal level. Therefore, it’s important to focus not only on supplementation but also on how your levels respond.

During menopause, it’s not enough to simply avoid a deficiency. You also need to ensure your levels are high enough to properly support your bones and muscles.

If you have symptoms, spend little time outdoors, or suspect your levels are low, it’s a good idea to test your vitamin D levels. If you begin supplementation or adjust your dosage, retest after three to six months.

This will help you understand how your body responds to supplementation. Once you reach an optimal level, occasional testing is sufficient. However, if your symptoms change, the seasons shift, or you stop supplementing, it’s wise to reassess.

A low vitamin D level can be associated with increased symptoms, poorer bone health, and other less favourable outcomes. This is why it’s worth looking beyond simply avoiding a deficiency.

For women in menopause, preventing a deficiency is particularly important. If you want to better understand your levels and whether supplementation is appropriate for your situation, personalised advice can help you take a more targeted approach.