As we head into the colder months, let’s chat about something essential for our well-being: Vitamin D. Known as the “sunshine vitamin”, it's vital for keeping our bones strong, boosting our mood, and supporting overall health. Especially as we age, and for those going through menopause, getting enough Vitamin D is key to feeling your best all year long.
Quick Facts About Vitamin D
Supports Bone Health: Vitamin D helps your body absorb calcium, keeping bones strong and reducing the risk of osteoporosis—especially important as bone density decreases with age.
Healthy, Glowing Skin: Vitamin D aids skin cell regeneration, reducing inflammation and helping your skin stay glowing and healthy.
Menopausal Support: During menopause, estrogen levels drop, which can lead to bone loss and mood fluctuations. Vitamin D helps counteract these effects by promoting bone health and regulating mood. It also supports hormone balance during this life phase.
Boosts Mood in Winter: Feeling a bit low during the winter months? Vitamin D helps regulate serotonin, the “happy” hormone, which means more energy, better mood, and fewer winter blues.
Strengthens the Immune System: Essential for fighting off infections and keeping you well during the cold and flu season.
How to Get More Vitamin D
Catch Some Sunlight
It's easy to hibernate when the weather’s cold, but staying active and getting sunlight helps with your vitamin D production (and overall well-being!). Even in winter, a bit of sunlight can boost your vitamin D levels. Aim for a 15-20 minute walk outside between 11 am and 3 pm each day.
Eat Vitamin D-Rich Foods
Oily fish (like salmon and sardines)
Egg yolks
Fortified foods (cereals, plant-based milks, and orange juice)
Mushrooms (especially if exposed to sunlight)
Enjoy a Winter Veggie Boost Winter veggies like spinach, kale, and broccoli don’t have much vitamin D on their own, but they’re excellent sources of calcium, which works with vitamin D to keep your bones strong. Pair them with vitamin D-rich foods like salmon for a complete bone-boosting meal!
Consider Supplements
It’s tough to get enough Vitamin D from sunlight and food alone, especially in winter. For most adults, the National Institutes of Health (NIH) recommends 600–800 IU per day, but for those over 70, 800 IU is ideal. Since dosage can vary based on individual health, it’s best to check with your doctor before starting any supplements.
Why Testing Matters
Before starting supplements, it’s important to know if you’re vitamin D sufficient. Taking too much can lead to health issues like kidney stones. I offer a Vitamin D Testing Service to help you check your levels and ensure you're taking the right dosage for your body. Please get in touch to find out more. https://www.resetwithrachel.co.uk/allergy-and-intolerance-test
By making a few simple changes to your routine—whether it's getting outside more, adding vitamin D-rich foods to your diet, or taking a supplement—you’re supporting your bones, mood, skin, and immune system and even helping your body navigate menopause more smoothly. It’s a win-win!
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