All you need to know about Vitamin D

Vitamin D is such an important nutrient for bones, muscles, emotional health and, perhaps most importantly right now, for supporting your immunity. And for women in midlife, its role becomes even more essential. Read on to find out why.

What is Vitamin D and why is it so important?

Vitamin D is a key nutrient that our bodies rely on. It’s best known for protecting bones, teeth and muscles, but research also suggests it may help reduce the risk of multiple sclerosis, support heart health and ease symptoms of depression and anxiety. More recently, this fat‑soluble vitamin has gained attention for the vital role it plays in strengthening immunity.

For women going through perimenopause or menopause, Vitamin D becomes even more important. Falling oestrogen levels can affect bone density, mood, muscle strength and immune resilience, all areas where Vitamin D plays a protective role. Many midlife symptoms such as fatigue, low mood, aches and increased susceptibility to illness can be worsened by low Vitamin D levels.

Where do we get Vitamin D from?

Although Vitamin D is found in foods such as oily fish, egg yolks and mushrooms, these sources alone are not enough to meet the body’s needs. Our main source is direct exposure to sunlight, which is why Vitamin D is often called the sunshine vitamin.

How much do we need?

This is a tricky question because everyone is unique and will have different requirements. What we do know is that the majority of people living in the northern hemisphere are deficient in this vital nutrient. Government advice recommends supplementing during autumn and winter with at least 400 IU, but this may not be adequate for everyone, especially midlife women, who often need higher levels for bone, mood and immune support.

For this reason, it’s worth getting your levels tested. The best times to check are end of summer (Sept/ Oct) and end of winter (March/ April). A qualified nutritional therapist can help interpret your results and advise on the correct dose and form of Vitamin D for your individual needs.

• Older adults and people with darker skin often require more Vitamin D than the general population.

• Light‑skinned individuals may produce 10,000–20,000 IU of Vitamin D from just 15–20 minutes of midday sun.

• Someone with darker skin may need up to a couple of hours for the same benefit.

• To produce Vitamin D from sunlight, around 80% of your skin needs to be exposed when the sun is high in the sky. A quick walk in the sun unfortunately doesn’t count!

Vitamin D supplements

Vitamin D supplements come in tablets, capsules and liquid drops. If you struggle with swallowing tablets or have digestive issues, sublingual liquid drops (absorbed under the tongue) may work best.

When choosing a supplement, always opt for Vitamin D3 rather than D2, as it is better absorbed and more effective at raising your levels.

Because supplementation needs vary so much, especially during midlife when you experience hormonal changes, it is advisable to work with a registered nutritional therapist to ensure you are taking the right amount for your body.

Lots to think about but supporting your Vitamin D levels is one of the simplest and most powerful steps you can take for your long‑term health.