Why Vitamin D Is the Unsung Hero of Women’s Health

Struggling with low energy, mood dips, or recurring illness? It might be your vitamin D levels

Vitamin D is often associated with bone health and while that’s true, it barely scratches the surface of how vital this nutrient is for overall wellbeing. In women, especially those in midlife, vitamin D plays a key role in everything from immunity and hormone balance to mental clarity and muscle strength.

As a doctor, I’m constantly surprised by how many women are unknowingly deficient. It’s one of the simplest, most impactful things to correct and yet it’s often missed.

What You Need to Know

Vitamin D is a fat-soluble vitamin that acts more like a hormone in the body. It helps regulate calcium absorption, supports the immune system, modulates mood, and even influences insulin sensitivity.

The problem? It’s hard to get enough from food alone, and sun exposure (our most natural source) comes with challenges. We either avoid it for skin protection, spend most of our time indoors, or don’t convert it efficiently due to factors like age, darker skin tones, or certain medications.

Mild deficiency can show up as:

• Fatigue or low mood

• Frequent infections

• Muscle weakness

• Brain fog

• Bone pain or reduced density over time

Why It Matters

Low vitamin D doesn’t just affect your bones, it affects how your entire system operates. It’s linked to:

• Reduced immunity and higher risk of viral infections.

• Increased incidence of depression and anxiety.

• Greater risk of osteoporosis, especially after menopause.

• Poor muscle recovery and strength.

• Hormonal imbalances, including PMS and perimenopausal symptoms.

In my practice, I’ve seen countless women regain energy, reduce joint aches, and experience fewer mood dips just by correcting their vitamin D levels.

What You Can Do

If you haven’t tested your vitamin D levels in the last 12 months, it’s worth doing and this is the most accurate way to assess your stores.

To optimise levels:

• Aim for at least 15–30 minutes of midday sun on bare skin several times a week, depending on skin tone.

• Eat vitamin D-rich foods like fatty fish, eggs, and fortified products (though this often isn’t enough).

• Consider supplementing with vitamin D3 (cholecalciferol), the active form used by the body.

Most women do best with a maintenance dose of 1000 IU per day, which is the upper limit allowed in most supplements, though some need more depending on their baseline levels, lifestyle, or health conditions. It’s also worth pairing vitamin D3 with vitamin K2 to support proper calcium metabolism.

Doctor’s Insight

When I introduced vitamin D testing routinely into my practice, I was shocked at how many women (even those who were active, health-conscious, and eating well) were sitting well below optimal levels.

Correcting it isn’t complicated, but it’s powerful. It’s one of those “invisible” deficiencies that affects how you feel every day.

Disclaimer:
This article is for informational purposes only and does not constitute medical advice. Please consult your healthcare provider before starting new supplements or changing your health routine.

References:

1. Harvard T.H. Chan School of Public Health: Vitamin D and Health

2. NIH Office of Dietary Supplements: Vitamin D Fact Sheet

3. British Medical Journal (2021): Effects of Vitamin D Supplementation on Immunity and Mood

4. Journal of Women’s Health (2020): Vitamin D Deficiency in Perimenopausal Women

5. Mayo Clinic: Vitamin D: Why You Need It and How to Get It