5 Reasons You're Missing Vitamin D During Menopause

As many as half to two-thirds of women in the menopausal age group are deficient in vitamin D. If you fall into one of the groups most at risk for this deficiency, talk to your medical provider about ways to boost your vitamin D intake.

Physicians can perform a vitamin D blood test to determine whether you are vitamin D deficient. If you are deficient, you should speak with your physician about vitamin D supplements and changes in your lifestyle, like receiving safe sun exposure, that could boost your vitamin D levels.

Older in Age

mature woman in the sun
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As we age, our skin is less able to synthesize vitamin D from sunlight, and our kidneys are less able to process the vitamin into a usable form. Combined with a tendency to stay indoors, aging can lead to very low levels of vitamin D. Older adults, especially those aged 60 and above, usually need to supplement their intake of vitamin D to get enough to protect bone health.

Lack of Sun Exposure

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Women who cover themselves from head to toe, whether for religious or cultural reasons or by preference, receive less exposure to the sun, which is the best source of vitamin D.

If you keep yourself covered, work inside, rarely go out, or if you live in a northern latitude location, such as New England or Alaska, chances are pretty good that you are not getting enough vitamin D. Consider using a vitamin D supplement if your medical provider agrees.

You can also discuss safe ways to expose yourself to sun with your physician.

Too Many Pounds

Being overweight is associated with much lower levels of vitamin D. This decrease is probably due to the tendency of fat cells to hang on to the vitamin. Vitamin D is fat soluble.

If you are overweight, it's important to be aware that this may be "holding up" your vitamin D. Losing weight releases the vitamin D back into your system. As you work to shed the pounds, you may want to boost your vitamin D with supplements or vitamin D-rich foods, such as fortified milk products and cereals.

Dark Skin

People with dark skin have more melanin, which reduces the skin's ability to make vitamin D from sunlight. Although these people are less likely to get a sunburn, they are also less effective at turning sunshine into vitamin D, leaving them at more risk for a vitamin deficiency. If you have dark skin, talk to your physician about whether you might need a vitamin D supplement.

Medical Conditions That Interfere With Fat Absorption

Certain medical conditions cause fat malabsorption, which interferes with your ability to use vitamin D. There needs to be a certain amount of fat in the intestine to absorb and metabolize vitamin D, even when you have been in the sunlight. People with conditions such as Crohn's disease, celiac disease, some types of liver disease, and cystic fibrosis, as well as those who have undergone surgery to remove parts of the stomach and intestine (including weight loss surgeries), should talk to a physician about the need to get vitamin D.

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