Vitamin D

“Vitamin D helps your body absorb calcium
and phosphorus, which are needed for bone development
and strength. It’s also important for…”.1

Definition

What is vitamin D?

Depending on the Source (DotS) the definition of vitamin D may vary. The (United States) Office of Dietary Supplements’ (ODS) definition is:

“Vitamin D helps your body absorb calcium and phosphorus, which are needed for bone development and strength. It’s also important for cell growth, a healthy immune system, hormone function and nervous system regulation”.2

Role

What does Vitamin D do?

In Important Nutrients At Different Life Stages: Vitamin D according to the (Australian) Jean Hailes for Women’s Health (JH):

“Vitamin D helps your body absorb calcium and phosphorus, which are needed for bone development and strength. It’s also important for cell growth, a healthy immune system, hormone function and nervous system regulation”.3

Sources of Vitamin D

What are sources of vitamin D?

In Vitamin D: What Foods Provide Vitamin D? the ODS explain:

“Very few foods naturally contain vitamin D. Fortified foods provide most of the vitamin D in the diets of people in the United States. Check the Nutrition Facts label for the amount of vitamin D in a food or beverage.

  • Almost all of the U.S. milk supply is fortified with about 3 mcg (120 IU) vitamin D per cup. Many plant-based alternatives such as soy milk, almond milk, and oat milk are similarly fortified. But foods made from milk, like cheese and ice cream, are usually not fortified
  • Vitamin D is added to many breakfast cereals and to some brands of orange juice, yogurt, margarine, and other food products
  • Fatty fish (like trout, salmon, tuna, and mackerel) and fish liver oils are among the best natural sources of vitamin D
  • Beef liver, egg yolks, and cheese have small amounts of vitamin D
  • Mushrooms provide a little vitamin D. Some mushrooms have been exposed to ultraviolet light to increase their vitamin D content”.4

Daily

How much vitamin D should women over 50, aim for daily?

DoY (Depending on You) and DotS this may vary. It can therefore be in your best interest to choose to check what’s-what for you.

Sun

What is the association between the sun and vitamin D?

The ODS explain:


“Your body makes vitamin D when your bare skin is exposed to the sun. Most people get at least some vitamin D this way. However, clouds, smog, old age, and having dark-colored skin reduce the amount of vitamin D your skin makes. Also, your skin does not make vitamin D from sunlight through a window.

Ultraviolet radiation from sunshine can cause skin cancer, so it’s important to limit how much time you spend in the sun. Although sunscreen limits vitamin D production, health experts recommend using sunscreen with a sun protection factor (SPF) of 15 or more when you’re out in the sun for more than a few minutes”.5

Calcium

What is the association between calcium and vitamin D?

On page one in Calcium and Calcium Supplements: Achieving the Right Balance – Calcium and Diet the (United States) Mayo Clinic elaborate on:

“To absorb calcium, your body also needs vitamin D. A few foods naturally contain small amounts of vitamin D, such as canned salmon with bones and egg yolks. You can also get vitamin D from fortified foods and sun exposure”.6

Vitamin D Supplements

What do the authors conclude about vitamin D supplements Women’s Health Initiative Randomized Trials and Clinical Practice?

In The Women’s Health Initiative Randomized Trials and Clinical Practice: Abstract – Conclusions and Relevance, published 01 May 2024, the authors conclude:

“The WHI evidence does not support routine supplementation with calcium plus vitamin D for menopausal women to prevent fractures or a low-fat diet with increased fruits, vegetables, and grains to prevent breast or colorectal cancer”.7

Health Care Provider

What if I think I need to take a vitamin D supplement?

If you think you need to take a vitamin D supplement, it may be in your best interest to choose to talk to your health care provider about this.

In Healthy Bones: How To Maintain Bone Health – Vitamin D the JH explain:

“It’s hard to get the right amount of vitamin D from diet alone, so if your vitamin D levels are low, talk to your doctor about taking supplements”.8

Health Topics A-Z

Where may I find Health Topics A-Z related to the Vitamin D?

In Health Topics A-Z you may find:

Health Topics A-Z

Links

Where may I find Links related to Vitamin D?

Your Country may have Links similar to:

Links

This Links List to third party websites is neither comprehensive nor exhaustive. Inclusion on this Links List does not imply endorsement or recommendation. Non-inclusion on this Links List does not imply non-endorsement or non-recommendation. Third party websites are not under the control of Meno Martha International Menopause Directory. Third party websites may contain explicit medical images and/or sexual references. Please read Meno Martha International Menopause Directory’s Links Policy before proceeding to a Link. Please contact Webmaster if you experience a problem with a Link.

New or Updated

  1. ACOG Explains: Managing Menopause Symptoms [American College of Obstetricians and Gynecologists] [October 2023]
  2. BMS TV: Menopause Explained
  3. BMS TV: Osteoporosis
  4. Bone Health in Menopause
  5. Vitamin DBonetalk.org [Bone Talk, Bone Health & Osteoporosis Foundation, United States]
  6. Buildbetterbones.org [International Osteoporosis Foundation]
  7. Calcium
  8. Calcium Supplements
  9. Calcium and Vitamin D: How Much Vitamin D Do You Need?
  10. Calcium and Vitamin D: Important At Every Age
  11. Calcium and Vitamin D: Important At Every Age – Recommended Calcium Intakes
  12. Vitamin DCalcium and Vitamin D: Important At Every Age – Selected Calcium-Rich Foods
  13. Calcium/Vitamin D: Sources of Vitamin D
  14. Calcium/Vitamin D: What Is Vitamin D and What Does It Do?
  15. Can Vitamin D Supplements Prevent Autoimmune Disease?
  16. Consumer Video and Podcast Series: 2023 Consumer Videos and Podcasts – Premature and Early Menopause
  17. Consumer Video and Podcast Series: 2024 Consumer Videos and Podcasts – Preparing for Your Menopause Health Care Visit
  18. Cracking the Calcium Code To Understand Its Role In Health
  19. D-Pleted – The Vitamin Many of Us Are Low on
  20. Dietary Supplements
  21. EMAS Position Statement: Vitamin D and Menopausal Health [European Menopause and Andropause Society]
  22. Endocrine Society Guideline Recommends Healthy Adults Under the Age of 75 Take the Recommended Daily Allowance of Vitamin D
  23. FDA 101: Dietary Supplements
  24. Five Dietary Tweaks for Women Over 50: From Two Food Experts
  25. Get the Facts on Calcium and Vitamin D
  26. HRT & Menopause Extra
  27. Healthy Bones
  28. Healthy Living & Bone Health
  29. Hormone Replacement Therapy (HRT) With Dr Nicky Peel & Prof. David Armstrong
  30. How Menopause Impacts Your Health: Bone Health
  31. How Much Calcium Do You Really Need?
  32. Important Nutrients At Different Life Stages
  33. Information for Consumers on Using Dietary Supplements
  34. Looking After Yourself
  35. May Is Osteoporosis Awareness and Prevention Month!
    Vitamin D
  36. Mayo Clinic Minute: Do You Need More Vitamin D In the Winter? [+ Video Courtesy: Mayo Clinic News Network]
  37. Mayo Clinic Q and A: Perimenopause Transitions and Concerns
  38. Menopause
  39. Menopause
  40. Menopause
  41. Menopause
  42. Menopause Patient Information: 5. Lifestyle Advice In Menopause & Perimenopause
  43. Menopause Preparedness Toolkit Video Series: Common Conditions Associated With Menopause and Midlife
  44. Menopause Preparedness Toolkit: A Woman’s Empowerment Guide
  45. Menopause, Perimenopause, Hormone Therapy and Other Treatments With Madelyn Butler, MD [Podcast]
  46. Menopause: Things You Can Do
  47. Menopause: Understanding the Changes and Finding Relief | Dr Susan Davis | The Proof Podcast EP 256
  48. My Dietary Supplement and Medicine Record
  49. National Center for Complementary and Integrative Health: How Safe Is This Product or Practice?
  50. National Center for Complementary and Integrative Health: Know the Science: How Medications and Supplements Can Interact
  51. National Center for Complementary and Integrative Health: Natural Doesn’t Necessarily Mean Safer, or Better
  52. National Osteoporosis Foundation
  53. Navigating Menopause: Expert Insights and Solutions | Dr Susan Davis | The Proof Podcast EP 245
  54. Navigating Menopause: Honest Answers To All Your Questions [+ Video: What To Expect in Menopause]
  55. Nutrition In Menopause
  56. Office of Dietary Supplements: Calcium
  57. Office of Dietary Supplements: Vitamin D
  58. Osteoporosis and Osteopaenia
  59. Pathtogoodbonehealth.org [Your Path To Good Bone Health, Bone Health & Osteoporosis Foundation, United States]
    Vitamin D
  60. Should Vitamin D Supplements Be Prescribed Routinely for Midlife Women?
  61. Task Force Issues Draft Recommendation Statement on Vitamin D and Calcium To Prevent Falls and Fractures In Older Adults: Vitamin D and Calcium Supplements Do Not Help Prevent Falls and Fractures
  62. The Truth About Menopause Supplements | Dr Sarah Berry
  63. The Women’s Health Initiative Randomized Trials and Clinical Practice
  64. The Women’s Health Initiative Trials: Clinical Messages
  65. Top Nutrients for Women: Calcium
  66. Top Nutrients for Women: Vitamin D
  67. Updates on Exercise and Lifestyle Tips for Bone Strength with Joanne Fagerstrom, PT CFP
  68. VITAL: The VITamin D and OmegA-3 TriaL – Large Trial Investigates Whether Vitamin D and Omega-3s Can Reduce Risk of CVD and Cancer and Effects on Diabetes, Bone Health, and Other Conditions
  69. Videos & Podcasts: Videos – Menopause and Hormone Therapy: Current Perspectives and Controversies
  70. Videos & Podcasts: Videos – Interviews: Preventing Bone Loss At Menopause
  71. Vitamin DVitamin D
  72. Vitamin D
  73. Vitamin D
  74. Vitamin D & Bone Health
  75. Vitamin D Deficiency
  76. Vitamin D Deficiency: Symptoms, Causes, and Treatments
  77. Vitamin D Is Good for the Bones, But What About the Heart?
  78. Vitamin D Supplements: Not A Quick Fix for Heart Disease
  79. Vitamin D [+ Video]
    Vitamin D
  80. Vitamin D and Cancer Prevention
  81. Vitamin D and Sun Protection
  82. Vitamin D and Your Health: Breaking Old Rules, Raising New Hopes
  83. Vitamin D: What Foods Provide Vitamin D?
  84. Vitamin D: When Enough Is Enough?
  85. Vitamins and Minerals: Vitamin D
  86. Webinars: Previous – Approach To Bone Health In the Perimenopause and Postmenopause?
  87. What Is A Bone Density Test (DXA Scan)
  88. What Is Osteoporosis and What Causes It?
  89. Why Does Vitamin D Matter During Menopause?
  90. World Osteoporosis Day October 20

Sources

Where may I find the Sources quoted?

You may find the Sources quoted:

Sources

  1. Important Nutrients At Different Life Stages: Vitamin D. Last Updated: 09 October 2024 | Last Reviewed: 24 January 2024. Jean Hailes for Women’s Health https://www.jeanhailes.org.au/health-a-z/healthy-living/important-nutrients-at-different-life-stages#vitamin-d Accessed: 27 February 2025
  2. Vitamin D: What Is Vitamin D and What Does It Do? Updated: 08 November 2022. Office of Dietary Supplements https://ods.od.nih.gov/factsheets/VitaminD-Consumer/ Accessed: 27 February 2025
  3. Important Nutrients At Different Life Stages: Vitamin D. Last Updated: 09 October 2024 | Last Reviewed: 24 January 2024. Jean Hailes for Women’s Health https://www.jeanhailes.org.au/health-a-z/healthy-living/important-nutrients-at-different-life-stages#vitamin-d Accessed: 27 February 2025
  4. Vitamin D: What Foods Provide Vitamin D? Updated: 08 November 2022. Office of Dietary Supplements https://ods.od.nih.gov/factsheets/VitaminD-QuickFacts/#h6 Accessed: 27 February 2025
  5. Vitamin D: Can I Get Vitamin D From the Sun? Updated: 08 November 2022. Office of Dietary Supplements https://ods.od.nih.gov/factsheets/VitaminD-Consumer/ Accessed: 27 February 2025
  6. Calcium and Calcium Supplements: Achieving the Right Balance – Calcium and Diet. 01 November 2022. Mayo Clinic https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/calcium-supplements/art-20047097 Accessed: 27 February 2025
  7. Manson, J.A, E. Crandall, C. J., Rossouw, J. E. et al. The Women’s Health Initiative Randomized Trials and Clinical Practice: Abstract – Conclusions and Relevance. 01 May 2024 https://jamanetwork.com/journals/jama/ Accessed: 27 February 2025
  8. Healthy Bones: How To Maintain Bone Health – Vitamin D. Last Updated: 07 January 2025 | Last Reviewed: 11 October 2023. Jean Hailes for Women’s Health https://www.jeanhailes.org.au/health-a-z/bone-health/healthy-bones Accessed: 27 February 2025
Topic Last Updated: 12 April 2025 – Topic Last Reviewed: 27 February 2025

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