Nutrient spotlight: Vitamin D and menopause nutrition

Vitamin D and Menopause Nutrition: Evidence-Based Support for Bone Health

Menopause is a natural life stage associated with significant hormonal changes, particularly a decline in oestrogen. These changes can affect bone density, increasing the risk of osteoporosis and fractures. One nutrient with a well-established role in supporting bone health during menopause is vitamin D.

Vitamin D helps the body absorb calcium efficiently, which is essential for maintaining strong bones as we age. While vitamin D is also being researched for its potential effects on mood and immune function, current evidence is strongest for its role in skeletal health.

Why Is Vitamin D Important During Menopause?

After menopause, women experience accelerated bone loss due to reduced oestrogen levels. This makes adequate vitamin D particularly important, as it:

• Enhances calcium absorption in the gut

• Supports bone mineralisation

• Contributes to muscle function, which may reduce fall risk

Without sufficient vitamin D, calcium intake alone may not be enough to protect bone health. Ensuring adequate vitamin D status is therefore a key component of osteoporosis prevention in post-menopausal women.

Vitamin D, Mood and Immune Function: What Does the Research Say?

Vitamin D receptors are present in many tissues throughout the body, including the brain and immune cells. For this reason, vitamin D has been studied for potential roles in mood regulation and immune health during menopause.

At present, this remains an area of emerging research:

• Observational studies suggest associations between low vitamin D levels and poorer mood or immune outcomes

• However, randomised controlled trials have not consistently shown that vitamin D supplementation improves menopausal symptoms, such as mood changes or hot flushes

  
  

While maintaining adequate vitamin D is important for overall health, it should not currently be considered a treatment for menopausal mood symptoms. More high-quality research is needed.

Sun Exposure and Vitamin D in Australia

For most Australians, sunlight is the primary source of vitamin D. When ultraviolet B (UVB) rays reach the skin, vitamin D is produced naturally.

In summer, only a few minutes of sun exposure on most days is typically sufficient. This is best achieved:

• In the early morning or late afternoon

• Avoiding the middle of the day when UV radiation is highest

  
  

When the UV index is 3 or above, sun protection is recommended to reduce skin cancer risk. Daily UV levels can be checked via the SunSmart website or app.

In winter, particularly in southern regions of Australia, UVB levels are lower and vitamin D production is reduced. During this time, people may require approximately 2–3 hours of sun exposure spread across the week, depending on skin type, location and lifestyle.

Food Sources of Vitamin D

Nutrition in menopause is vital to long-term health. Dietary sources of vitamin D can help support intake but usually provide only a small proportion of total requirements.

Foods containing vitamin D include:

• Eggs

• Mushrooms (especially UV-exposed varieties)

• Fortified foods such as margarine, milk and yoghurt

• Fatty fish including salmon, sardines, herring and mackerel

Because vitamin D is found in relatively few foods, it can be difficult to meet requirements through diet alone, especially during winter months.

Vitamin D Supplements: Who May Need Them?

Some people are at higher risk of vitamin D deficiency, including those who:

• Have limited sun exposure

• Cover most of their skin for cultural or medical reasons

• Have darker skin tones

• Live in southern parts of Australia

• Have conditions affecting fat absorption

In these cases, a vitamin D blood test may be recommended by a GP. Supplementation should be guided by a healthcare professional to ensure appropriate dosing.

Supporting Bone Health Beyond Vitamin D

Vitamin D works best as part of a comprehensive approach to bone health, including:

• Adequate calcium intake

• Regular weight-bearing and resistance exercise

• Avoiding smoking

• Limiting excessive alcohol intake

Menopause is an ideal time to review these lifestyle factors and take proactive steps to protect long-term bone health.

Key Takeaway

Vitamin D plays a well-established, evidence-based role in supporting bone health during menopause by aiding calcium absorption and maintaining bone strength. While research into its effects on mood and immune health is ongoing, evidence in these areas is currently limited.

Safe sun exposure, vitamin D-rich foods and professional guidance where needed can help support healthy vitamin D levels through menopause and beyond.

References

1. Nowson CA, et al. Vitamin D and adult bone health in Australia and New Zealand: a position statement. Medical Journal of Australia. 2005;182(6):281–285.

2. Rizzoli R, et al. Management of osteoporosis in postmenopausal women. Osteoporosis International. 2014;25(10):2359–2381.

3. Dietitians Australia. Vitamin D. https://dietitiansaustralia.org.au

4. Better Health Channel (Victorian Government). Vitamin D. https://www.betterhealth.vic.gov.au

5. SunSmart Australia. UV and vitamin D. https://www.sunsmart.com.au

6. Pilz S, et al. Vitamin D and menopause: current evidence and future perspectives. Journal of Clinical Medicine. 2023;12(3):916.

7. Institute of Medicine. Dietary Reference Intakes for Calcium and Vitamin D. National Academies Press; 2011.

Boost your bone health by making sure you get enough vitamin D.