Why Vitamin D Matters: The Sunshine Vitamin’s Vital Role Before, During & After Menopause

A quick post about Vitamin D commonly referred to as the sunshine vitamin.

Why should we be bothered about it — well vitamin D is essential for helping with the absorption & regulation of calcium and phosphate in the body which in turn leads to healthy bones, teeth and muscles.

It supports the nervous system and plays a role when it comes to the immune system.

The body produces Vitamin D when exposed to sunlight. If living in the UK we just don't get enough exposure throughout the year, so it is advisable for everyone over the age of 4 to make sure they take a supplement. Supplements come in various forms...tablets, capsules, sprays & gummies.

Importantly, being essential in maintaining bone health, Vitamin D helps to reduce the likelihood of developing osteomalacia (which in laymans terms means fragility of bones and muscle weakness) and osteoporosis and so can help to reduce the risk of fractures later in life, around the time of the menopause.

In extreme cases lack of vitamin D can lead to bone deformities like rickets in children.

What about foods that contain Vitamin D...

If like me, you swathe your body in layers of jumpers, coats, scarfs and anything else I can lay my hands on during the winter months plus, where or where is that sun — then it might be a good idea, alongside taking a daily supplement, to up your intake of foods rich in Vitamin D - these include:-

• oily fish - salmon, sardines, herring, mackerel and fresh tuna (note fresh the tinned stuff doesn’t quite hit the mark!)

• red meat

• liver — I know but needs must!

• egg yolks

• fortified foods such as breakfast cereals — read the labels

What about the supplements...

Supplements: Vitamin D is available in tablets, capsules, sprays & gummies. Dosage varies depending on age.

The recommended daily supplement for an adult is 10mcg ( microgram ) however you will often find vitamin D measured in IUs ( international unit ) 10mcg = 400IU. If you are interested in the IUs and mcgs of this world the there's an explanation below! *(Some people might be tempted by a supplement which combines vitamin D and calcium - a little warning - supplements containing vitamin D and calcium may be harder to swallow and cause side effects such as constipation...maybe something to consider?!)

So, how does this all link into the menopause — well oestrogen helps with bone health (amongst many other things), so when hormones start to get a bit scrambled and go all wonky it makes it even more important to make sure that you have enough vitamin D onboard to help with any imbalances going on.

It's all about trying to get the right balance — get your diet sorted, get your exercise/movement organised, hydration sorted, cut down on all those things you know you should be cutting down on and your body will love you !

*Science info!

*IU” stands for International Unit. It is a unit of measure, but one that is very different than what we are accustomed to seeing on labels, such as the milligram (mg) or microgram (mcg). The mg and mcg units depict an amount based on mass or volume, something that we can literally see or feel. However, the IU measurement describes something that we cannot see; the potency, or biological activity of a product. This is particularly helpful to pharmacologists when products have more than one form, such is the case with vitamin D. Vitamin D has two different forms that are found in supplements: vitamin D2, also known as ergocalciferol and vitamin D3, cholecalciferol. Each of these has a different biological activity or potency, so scientists need a reliable way to compare the potency of these two vitamins. Measuring vitamin D in IUs gives scientist a way to compare apples to apples.The idea of using IUs to standardize the reporting of vitamin D potency was first established by the World Health Organization in 1931 using vitamin D2. Once vitamin D3 could be made by scientists, the IU recommendation was changed to be based off vitamin D3 in1949. Today, many countries still use the IU to measure vitamin D; 1 IU of vitamin D is equivalent to 0.025 micrograms (abbreviated as either mcg or μg) of cholecalciferol or ergocalciferol.1 Conversely, 1 microgram of vitamin D equals 40 IU of vitamin D.

You can use the following to convert vitamin D:From IU to mcg: IU/40 = mcgFor example: 400 IU/40 = 10 mcgFrom mcg to IU: mcg * 40 =IU

Any information is as accurate as possible at time of posting and is for information purposes only. The information and support that Let’s Talk Menopause provides is for your own personal use. It is not intended to replace or substitute the judgement of any medical professional you may come in contact with. You should always seek advice from you healthcare professional regarding a medical condition.