Perimenopause—the transitional phase before menopause—brings a host of physical and emotional changes, from irregular periods to mood swings, sleep disturbances, and bone loss. While no supplement can stop the natural course of this stage, one nutrient stands out for its vital role in supporting women through perimenopause: vitamin D.
What Is Vitamin D?
Vitamin D is a fat-soluble vitamin that acts more like a hormone in the body. It helps regulate calcium absorption, supports immune health, and plays a key role in muscle and nerve function. Unlike most vitamins, your body can make vitamin D when your skin is exposed to sunlight.
Why Vitamin D Matters During Perimenopause
As estrogen levels decline during perimenopause, a woman’s risk for certain health concerns increases—many of which are connected to vitamin D.
Here’s how vitamin D can help:
- Supports Bone Health
One of the most critical roles of vitamin D is helping your body absorb calcium. During perimenopause, lower estrogen levels can lead to decreased bone density and a higher risk of osteoporosis. Vitamin D works hand-in-hand with calcium to maintain bone strength and reduce fracture risk. - May Help with Mood Regulation
Mood swings, anxiety, and even depression are common during perimenopause. While the exact connection is still being studied, some research suggests that vitamin D may influence mood by regulating serotonin, the “feel-good” brain chemical. Low levels of vitamin D have been associated with a higher risk of depression, especially in women. - Supports Immune and Hormonal Health
As a modulator of immune function, vitamin D helps regulate inflammation in the body, which can be elevated during hormonal shifts. It also supports thyroid health and may have a role in balancing the hormonal fluctuations that contribute to fatigue and brain fog. - Aids in Sleep Quality
Many women report trouble sleeping during perimenopause. While poor sleep has multiple causes—including night sweats and anxiety—low vitamin D levels have been linked to poor sleep quality and shorter sleep duration.
How Much Vitamin D Do You Need?
The recommended dietary allowance (RDA) for vitamin D for women in midlife is generally around 600–800 IU per day, but many experts suggest that perimenopausal and postmenopausal women may benefit from higher doses—1,000–2,000 IU daily—especially if they have low blood levels.
Your doctor may recommend a blood test to check your serum 25(OH)D levels. A level of 30 ng/mL or higher is typically considered sufficient, though optimal ranges may vary.
Getting Enough Vitamin D
You can get vitamin D from three main sources:
- Sunlight: About 10–30 minutes of midday sun exposure a few times a week can help, depending on skin tone and location.
- Food: Fatty fish (like salmon and sardines), egg yolks, and fortified foods (like dairy and cereals) contain some vitamin D.
- Supplements: Especially during winter or for those with limited sun exposure, a vitamin D3 supplement can help maintain healthy levels.
Perimenopause can be a challenging time, but proper nutrition, including adequate vitamin D, can ease some of the transition’s toughest symptoms. Supporting your body with this essential nutrient can help strengthen your bones, balance your mood, and support overall well-being. Always talk to your healthcare provider before starting any new supplement—especially if you have underlying conditions or are taking medication.
Taking small steps now can help you navigate perimenopause with greater resilience, and vitamin D may be one of your strongest allies.