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Vitamin D and Menopause – What Every Woman Needs to Know
- Alice
- Jun 11
- 3 min read
Updated: Oct 25
When you’re in the thick of perimenopause or menopause, it’s easy to blame everything on your hormones.
The mood swings. 😫
The restless, sweaty nights. 🥵
The brain fog and sudden anxiety that seems to come out of nowhere. 😨
And of course, there’s truth in that. Hormones are shifting a lot at this stage of life, and they affect everything from your mood to your sleep to your bones.
But sometimes, it’s not just the hormones.
Sometimes, it’s something simpler like a Vitamin D deficiency quietly creeping in… leaving you more tired, foggy, achy, and low than you realise...
In this post:
- Why Vitamin D Matters So Much In Menopuase - How To Know If You're Low On Vitamin D - Is Eating Well Enough? - How Much Vitamin D To Take - Best Vitamin D Supplements
Affiliate disclosure: This post contains affiliate links, which means I may earn a small commission at no cost to you. I only recommend products I love and trust.
Why Vitamin D Matters So Much in Menopause
We often think of Vitamin D as something just for bones, but it supports a lot more more than that for those of us in midlife and menopause:
Bone strength & calcium absorption - As estrogen drops, your risk of bone loss rises. Vitamin D helps absorb calcium and maintain bone density, which is key to protecting against osteoporosis.
Mood balance - Low Vitamin D has been linked with increased risk of low mood and depression. If you’re more irritable or flat, it might not just be hormones.
Immune resilience - Feeling rundown or catching more colds? Vitamin D is vital for your immune system - and deficiency is extremely common as we age.
Better sleep quality - Vitamin D helps regulate melatonin, which controls your sleep-wake cycle. Getting enough can mean deeper, more restful sleep (something most of us desperately want at this stage of life!!).
🌿 To skip to the one I take and recommend - here's the link and product below...
How Do You Know if You’re Low On Vitamin D?
The signs can look a lot like “just hormones,” but here’s what to watch for:
Feeling tired or sluggish, even after rest
Low mood or emotional flatness
Achy joints or muscle weakness
Poor sleep or waking unrefreshed
Getting sick more often
The good news? Supporting your levels is simple. No big lifestyle overhaul, just by taking one easy daily supplement.
“But I eat well and get outside – isn’t that enough?!”
I thought so too! But here’s the truth:
Vitamin D is only found in a handful of foods (like oily fish), and most of us don’t eat enough.
As we age, our skin becomes less efficient at making Vitamin D from sunlight.
And if you live in places like the UK (hello clouds ☁️), you’re almost guaranteed to be low.
That’s why so many health professionals recommend supplementing with a high-quality D3 - especially during perimenopause and menopause.
How Much Vitamin D Do You Need?
Most women benefit from up to 2,000 IU of high-quality D3 daily (but get your levels checked if you’re unsure).
Look for:
Vitamin D3 (not D2)
Paired with K2 (to send calcium into bones, not arteries)
Organic
All of which are in LiveGood’s version - You can get it here today
Final thoughts (and a loving nudge)
If you’re in your 40s or 50s and feeling “off” - tired, flat, a little disconnected - it’s easy to assume it’s just menopause. Hormones are likely a huge part of it. But sometimes, it’s a simple deficiency making things worse.
For me, taking Vitamin D was one of those small powerful shifts that made everything feel easier. And it could be for you too.
Don’t wait for years feeling not like yourself - get the Organic D3-K2 I use here. It’s one of the simplest, smartest things you can do for your midlife health.
🌿 And if you’re curious, you can also check out my full Feel-Good Stack here — the 3 supplements I take daily to feel balanced, energised, and more like myself again.
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