Why Do I Need to Supplement Vitamin D?

Vitamin D is essential for maintaining healthy teeth, bones, and muscles. Unlike most other vitamins, it actually functions as a hormone that our bodies produce naturally when sunlight comes into direct contact with the skin. Just 15 minutes outdoors on a sunny spring or summer day, with your forearms or legs exposed, is usually enough to meet your vitamin D needs.

In the UK, however, sunlight isn’t strong enough from September to April to maintain adequate levels. That’s why it’s recommended that everyone takes a daily vitamin D supplement during these months. While small amounts can be found in foods such as eggs, liver, oily fish, and fortified products (like cereals, margarines, and plant-based drinks), it’s generally not sufficient. A daily supplement of 10 micrograms (µg) is advised for both adults and children.

Why Is Vitamin D Especially Important for Women’s Health?

• Fertility & Pregnancy-Low or deficient vitamin D levels can reduce the likelihood of conceiving naturally and are linked to poorer IVF outcomes. Research also shows that women with healthy vitamin D levels are less likely to experience miscarriage.

  
  

• Bone Health-While bone health matters for everyone, women face a greater risk of osteoporosis, especially after menopause when oestrogen levels decline. Over a lifetime, women may lose up to 50% of their trabecular bone mass, with about half of this loss occurring within the first 10 years post-menopause.Calcium is the main nutrient for building and maintaining strong bones, but it cannot do its job effectively without vitamin D, which enables the body to absorb calcium from food.

  
  

• Mental Wellbeing-Adequate vitamin D levels are associated with better mood regulation and may help reduce the risk of anxiety and depression. This can be particularly important during perimenopause, when fluctuating oestrogen levels often affect mood.

  
  

Choosing a Vitamin D Supplement

When choosing a supplement, look for Vitamin D3 that provides 10µg per day. D3 is considered more effective than D2, as it’s the form our bodies naturally produce through sunlight and is better absorbed. Supplements are available as sprays, tablets, or capsules — all are effective, though sprays can be especially convenient for both adults and children and are my chosen way of supplementing