This seasonal shift significantly impacts our ability to produce vitamin D, often referred to as the “sunshine vitamin.” For women navigating midlife and menopause, there are many shifts already occurring – hormones, energy, mood, metabolism, bone density – and this drop in sun exposure can have profound effects on overall health, making it essential to consider supplementation during these months.
Vitamin D plays a more than a vitamin. Vitamin D is a HORMONE with a critical role in maintaining bone health, supporting immune function, regulating mood and metabolism; all of which need support during perimenopause and menopause. Declining estrogen levels can lead to a decrease in bone density, increasing the risk of osteoporosis. Vitamin D aids in calcium absorption, ensuring that your bones remain strong and resilient. Additionally, this nutrient supports immune health, which becomes increasingly important as we age, and it may even help stabilize mood by supporting brain health.
However, taking vitamin D alone isn’t enough. Pairing it with vitamin K2 is crucial for optimal health benefits. Vitamin K2 directs calcium to where it’s needed most – your bones and teeth – and away from your arteries and soft tissues, where it can cause harm. Without sufficient K2, supplementing with vitamin D can inadvertently lead to calcium buildup in the wrong places, increasing the risk of cardiovascular issues. This synergy between vitamins D and K2 ensures that your body uses calcium efficiently and safely.
For women in midlife, this combination is particularly important. The hormonal changes of menopause can increase the risk of both osteoporosis and cardiovascular disease. Ensuring adequate levels of both vitamin D and K2 supports bone health while also promoting cardiovascular health, helping to reduce these risks. This dynamic duo is a simple yet powerful way to support your body through the transitions of midlife. I’ve used many different Vitamin D with K formulas, but MegaQuinD is the one I personally use and recommend to my clients. It’s a high-quality, science-backed formula from a company I know and trust.
As winter unfolds, consider incorporating a high-quality vitamin D3 supplement that includes K2 into your daily routine. Aim to take it with a meal that contains healthy fats, as both vitamins are fat-soluble and require dietary fat for optimal absorption. By prioritizing these nutrients, you can take an essential step toward maintaining vibrant health and resilience during midlife and beyond.
Don’t forget to test your Vitamin D levels in your annual blood work. Optimal ranges are differ from the ranges reported on most labs. Leading functional medicine experts recommend achieving and maintaining vitamin D levels of 60-80 ng/ml for optimal whole-body health.
