Menopausal women are at a higher risk of vitamin D deficiency due to various factors such as decreased sunlight exposure, ageing, and changes in metabolism. Vitamin D is essential for maintaining strong bones and a healthy immune system, among other functions.
One of the best ways to get adequate levels of vitamin D is through sunlight exposure. Spending 10-15 minutes outdoors during peak hours of sunlight can help the body produce vitamin D. However, it is important to use sunscreen to protect the skin from harmful UV rays.
Food sources of vitamin D include fatty fish such as salmon and tuna, egg yolks, and fortified dairy products and plant-based milks. But since it is not always possible to get regular exposure to sunlight, it is recommended to consume supplements for vitamin D if the requirements cannot be met by food alone. The recommended daily intake of vitamin D for menopausal women is around 600-800 IU per day.
Consult a healthcare provider to determine your vitamin D needs and develop a personalised plan to meet those needs. Regular exercise, stress management, and healthy lifestyle habits can also help promote vitamin D absorption and overall health during menopause.
Sunshine Vitamin: Strategies for Optimal Vitamin D Levels.