“The reduced exposure to sunlight
and lower vitamin D levels of many women over 50
can reduce the absorption of calcium for bone strength”.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 is a nutrient you need for good health. It helps your body absorb calcium, one of the main building blocks for strong bones. Together with calcium, vitamin D helps protect you from developing osteoporosis, a disease that thins and weakens the bones and makes them more likely to break. Your body needs vitamin D for other functions too. Your muscles need it to move, and your nerves need it to carry messages between your brain and your body. Your immune system needs vitamin D to fight off invading bacteria and viruses”.2
Role
What is the role of Vitamin D?
In Vitamin D: The Importance of Vitamin D according to the (Australian) Jean Hailes for Women’s Health (JH):
- Bone development and strength
- Cell growth
- Maintaining a healthy immune system
- Hormone function
- Nervous system regulation
Apart from its important role in maintaining bone health, vitamin D may also have an important role in other diseases such as diabetes, cancer and infection. These are currently areas of intense research”.3
Sources of Vitamin D
What are sources of vitamin D?
In Vitamin D: What Foods Provide Vitamin D? the ODS explain:
- 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:

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
Bone Strength
What is the association between bone strength and vitamin D?
In Calcium: Recommended Daily Calcium Intake – Women: 50+ the JH explain:
- “The reduced exposure to sunlight and lower vitamin D levels of many women over 50 can reduce the absorption of calcium for bone strength”.7
Level
How may I find out my level of vitamin D?
In Vitamin D: What You Need To Know the JH note:
- “See your doctor to have a blood test to determine your level of vitamin D”.8
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 Vitamin D: What You Need To Know the JH also explain:
- “Your treating doctor can recommend whether you need to take a vitamin D supplement”.9
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:
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
- EMAS Position Statement: Vitamin D and Menopausal Health
- Mayo Clinic Q and A: Perimenopause Transitions and Concerns
- The Truth About Menopause Supplements | Dr Sarah Berry
- Video Series-2023: NAMS 2023 Nonhormone Therapies Position Statement for Bothersome Menopause Symptoms
- Vitamin D Supplements: Not a Quick Fix for Heart Disease [11 October 2023]
- Vitamin D: What Foods Provide Vitamin D?
- BMS TV: Menopause Explained
- BMS TV: Osteoporosis
- Build Better Bones.org [International Osteoporosis Foundation]
- Calcium
- Calcium
- Calcium Supplements
- Calcium and Vitamin D: How Much Vitamin D Do You Need?
- Calcium and Vitamin D: Important At Every Age
- Calcium and Vitamin D: Important At Every Age – Recommended Calcium Intakes
- Calcium and Vitamin D: Important At Every Age – Selected Calcium-Rich Foods
- Calcium/Vitamin D: Sources of Vitamin D
- Calcium/Vitamin D: What Is Vitamin D and What Does It Do?
- Can Vitamin D Supplements Prevent Autoimmune Disease?
- D-Pleted – The Vitamin Many of Us Are Low on
- Dietary Supplements
- EMAS Position Statement: Vitamin D and Menopausal Health [European Menopause and Andropause Society]
- FDA 101: Dietary Supplements
- Get the Facts on Calcium and Vitamin D
- HRT & Menopause Extra
- Healthy Living & Bone Health
- Hormone Replacement Therapy (HRT) With Dr Nicky Peel & Prof. David Armstrong
- How Menopause Impacts Your Health: Bone Health
- How Much Calcium Do You Really Need?
- Information for Consumers on Using Dietary Supplements
- Looking After Yourself
- May Is Osteoporosis Awareness and Prevention Month [United States]
- Mayo Clinic Q and A: Perimenopause Transitions and Concerns
- Menopause
- Menopause
- Menopause
- Menopause
- Menopause Patient Information: 5. Lifestyle Advice In Menopause & Perimenopause
- Menopause Preparedness Toolkit Video Series: Common Conditions Associated With Menopause and Midlife
- Menopause Preparedness Toolkit: A Woman’s Empowerment Guide
- Menopause, Perimenopause, Hormone Therapy and Other Treatments With Madelyn Butler, MD [Podcast]
- Menopause: Things You Can Do
- Menopause: Understanding the Changes and Finding Relief | Dr Susan Davis | The Proof Podcast EP 256
- My Dietary Supplement and Medicine Record
- National Center for Complementary and Integrative Health: How Safe Is This Product or Practice?
- National Center for Complementary and Integrative Health: Know the Science: How Medications and Supplements Can Interact
- National Center for Complementary and Integrative Health: Natural Doesn’t Necessarily Mean Safer, or Better
- National Osteoporosis Foundation
- Navigating Menopause: Expert Insights and Solutions | Dr Susan Davis | The Proof Podcast EP 245
- Nutrition In Menopause
- Office of Dietary Supplements: Calcium
- Office of Dietary Supplements: Vitamin D
- Pathtogoodbonehealth.org [Your Path To Good Bone Health, Bone Health & Osteoporosis Foundation, United States]
- Should Vitamin D Supplements Be Prescribed Routinely for Midlife Women?
- The Truth About Menopause Supplements | Dr Sarah Berry
- Therapy for the Effects of Menopause
- Top Health Checks for Women
- Updates on Exercise and Lifestyle Tips for Bone Strength with Joanne Fagerstrom, PT CFP
- 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
- Vitamin D
- Vitamin D
- Vitamin D
- Vitamin D
- Vitamin D Deficiency
- Vitamin D Deficiency: Symptoms, Causes, and Treatments
- Vitamin D Is Good for the Bones, But What About the Heart?
- Vitamin D Supplements: Not a Quick Fix for Heart Disease
- Vitamin D and Cancer Prevention
- Vitamin D and Sun Protection
- Vitamin D and Your Health: Breaking Old Rules, Raising New Hopes
- Vitamin D: What Foods Provide Vitamin D?
- Vitamin D: When Enough Is Enough?
- Vitamins and Minerals: Vitamin D
- Webinars: Previous – Osteoporosis for Midlife Women and Beyond
- What Is A Bone Density Test (DXA Scan)
- World Osteoporosis Day October 20
Sources
Where may I find the Sources quoted?
You may find the Sources quoted:
Sources
- Calcium: Recommended Daily Calcium Intake – Women: 50+. Last Updated: 26 August 2023 | Last Reviewed: 01 December 2013. Jean Hailes for Women’s Health https://jeanhailes.org.au/health-a-z/bone-health/calcium Accessed: 27 November 2023
- 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 November 2023
- Vitamin D: The Importance of Vitamin D. Last Updated: 26 August 2023 | Last Reviewed: 01 December 2013. Jean Hailes https://jeanhailes.org.au/health-a-z/bone-health/vitamin-d/ Accessed: 27 November 2023
- 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 November 2023
- 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 November 2023
- 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 November 2023
- Calcium: Recommended Daily Calcium Intake – Women: 50+. Last Updated: 26 August 2023 | Last Reviewed: 01 December 2013. Jean Hailes for Women’s Health https://jeanhailes.org.au/health-a-z/bone-health/calcium Accessed: 27 November 2023
- Vitamin D: What You Need To Know. Last Updated: 26 August 2023 | Last Reviewed: 01 December 2013. Jean Hailes https://jeanhailes.org.au/health-a-z/bone-health/vitamin-d/ Accessed: 27 November 2023
- Vitamin D: What You Need To Know. Last Updated: 26 August 2023 | Last Reviewed: 01 December 2013. Jean Hailes https://jeanhailes.org.au/health-a-z/bone-health/vitamin-d/ Accessed: 27 November 2023