Vitamin D is an essential nutrient that’s important during menopause for several reasons. It may help protect bones, muscles, and heart health and reduce certain menopausal symptoms.

Conversely, low vitamin D levels may increase your risk for certain adverse health outcomes, including osteoporosis (bone weakening) and heart disease.

Ask your doctor about monitoring your vitamin D levels during menopause and ways to get enough vitamin D.

Vitamin D is essential for bone health. Menopausal people often experience vitamin D deficiency and are at a higher risk of osteoporosis (bone weakening), and many studies suggest an association between these conditions.

In addition, muscle mass tends to decrease during menopause due to hormonal changes and the general aging process. A 2019 research review and analysis suggests that vitamin D may help protect against muscle weakness or loss.

Estrogen helps protect against heart disease, and declines in estrogen during the menopausal transition can increase heart disease risk. A 2023 position statement notes that vitamin D deficiency may be associated with a number of risk factors for cardiovascular disease, including high cholesterol and type 2 diabetes.

The statement also suggests that vitamin D supplementation may help improve cholesterol and blood sugar levels.

According to a 2023 research review, vitamin D plays a role in cell and tissue growth, especially in the vaginal lining.

During menopause, the vaginal tissue can thin and become dry. This can lead to symptoms like pain and irritation, and oral or topical vitamin D supplementation may provide relief by helping to replenish the tissue.

Urinary tract infections can also become more common during menopause. Decreasing estrogen levels can weaken the lining of the bladder and urinary tract, making these areas more vulnerable to infection.

More research is necessary to determine whether vitamin D supplementation may help manage or prevent urinary tract infections.

There may be an association between vitamin D deficiency and certain types of cancer, including colorectal, breast, and lung cancer.

Research hasn’t shown that vitamin D supplementation protects against cancer, but it may reduce cancer-related mortality (death from cancer).

Cancers are complicated conditions with many potential causes or contributing factors. Ask your doctor about your cancer risk and how you can adjust your lifestyle to reduce your risk.

Vasomotor symptoms, including hot flashes and night sweats, are some of the most commonly recognized menopause symptoms. The 2023 position statement previously mentioned notes that vitamin D deficiency may be associated with a higher risk of vasomotor and other symptoms, but more research is necessary.

More studies are also needed to determine whether vitamin D supplementation could help relieve vasomotor symptoms.

Low vitamin D levels may also influence a few other symptoms during menopause:

  • Joint pain: If you have severe and chronic vitamin D deficiency, you may experience joint pain. Results from studies exploring whether vitamin D supplementation can relieve chronic pain have been mixed, so ask your doctor before trying supplements.
  • Hair loss: People experiencing menopause may notice hair thinning or reduced hair growth. Vitamin D plays an important role in hair growth, and a deficiency may be associated with hair loss. More research is necessary to find out whether vitamin D supplementation may reduce hair loss during menopause.
  • Mood: Vitamin D may affect your mood by influencing serotonin production and inflammation in your body. Though there may be an association between low vitamin D levels and mood disorders like depression, studies haven’t definitively concluded that vitamin D supplementation improves mood symptoms.

If you’re experiencing physical and mental health symptoms and want to explore possible connections, talk with your doctor.

Tip

Menopause can come with a wide variety of symptoms, and it can be difficult to keep up with all of them. You may want to try using a symptom tracker.

A written or electronic tracker may help you and your doctor identify possible trends or triggers and determine the appropriate management plan.

Learn more about tracking your menopause symptoms.

If your vitamin D levels are low, your doctor may recommend getting more vitamin D through:

Ask your doctor about a daily intake to aim for and how often you should get your vitamin D levels checked.

You may need to combine increased vitamin D intake with other treatments to reduce your risk of health complications. Talk with your doctor about a plan that’s right for you.

Vitamin D is important in all stages of life, but it may become particularly important during menopause.

Adequate vitamin D intake may help protect your bones, muscles, and heart. It may also help reduce certain symptoms, including vaginal discomfort and joint pain.

Talk with your doctor before trying to increase your vitamin D intake. They can help you create a plan that’s safe and appropriate for you.

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