There are several ways to get enough Vitamin D in your daily routine. Vitamin D is an important vitamin that can be made by our bodies (with the help of sunlight), or absorbed from food or supplements – yet many women still don’t get enough Vitamin D. Why you should care about Vitamin D for women? Read on to learn about why Vitamin D is so important for optimal health, how much Vitamin D is needed for women per day, and ways to get enough Vitamin D as part of your healthy lifestyle.
What is Vitamin D?
Vitamin D is one of the four fat-soluble vitamins – meaning it is absorbed with sources of fat in our diet and stored in fat cells and our liver. What is unique about Vitamin D, also called calciferol, is that it can actually be produced by the body when UV rays hit our skin (1).1 So what does Vitamin D do for our bodies?
Vitamin D Helps to Protect Your Bones
Our body needs calcium to support our bones and teeth, but the absorption of calcium is driven by Vitamin D. Vitamin D is essential for our bones as we grow, but also to help protect our bones as we age. Research shows that getting enough Vitamin D and calcium helps to build and maintain bone health (1).* Our bones, similarly to our muscles, are in a constant state of building and rebuilding – and having enough calcium and Vitamin D is essential to keeping our bones strong. Research shows that muscle and bone health are closely linked; so keeping your bones healthy is an important factor for those who lift weights and work to maintain their lean body mass (2).
Vitamin D Can Support Immune Health
Researchers have found two links between our immune system and Vitamin D levels. The first is that populations with long term health conditions often also have low Vitamin D levels (3). The second important consideration is that Vitamin D can support our immune health by helping to regulate the body’s immune response (3). Whether you want to support your health for the long term or keep your immune system in top shape, making sure you’re getting adequate amounts of Vitamin D is good first step.
Vitamin D Supports Overall Health
In a broader context, we know that Vitamin D is important for the overall health of our cells (4). Emerging research shows that Vitamin D may even play a role in our nervous system (5). Whether you’re just focused on keeping your bones strong or looking for additional benefits, getting enough Vitamin D can help support your health in many ways. So how do women get enough vitamin D?
Read more: 10 Vitamins and Nutrients to Support Women’s Overall Wellness
How Much Vitamin D Do Women Need Per Day?
This question depends on a few factors. Since we know we can get some of our Vitamin D from the sun, consider the different factors at play – some sunscreens and protective clothing block the UV rays that lead to Vitamin D creation. Those with darker skin, and those who are older, don’t produce as much Vitamin D in response to sun exposure as those with lighter or young skin. Also, some areas of the globe are more prone to cloudy, overcast skies where the sun’s rays aren’t as strong. For all of these reasons, let’s think about how much Vitamin D we should aim for in out diet based on different life stages.
According to the National Institutes of Health Office of Dietary Supplements, 15mcg (micrograms) or 600 IU (international units) per day, including women who are pregnant or breastfeeding (1).1 Why does a pregnant woman need Vitamin D? Her baby’s bones are developing and growing and the baby can absorb some of the Vitamin D from her diet – which is why Vitamin D is often included in prenatal vitamins. They also support the mother’s calcium absorption and bone health. Scientists are still studying other potential benefits of Vitamin D supplements in pregnancy (6). Women over the age of 70 should aim for 20mcg or 800IU per day to support bone health as they age (1).
Read more: Energy Support for Women
What is a Normal Vitamin D Level for a Woman?
A blood test is an easy way to check your Vitamin D levels. Optimal levels of vitamin D appear to be in the range of 30-100ng/mL, but there is not a consensus in the scientific community on this point (7). Discuss with your doctor, such as your primary care physician or a virtual doctor through GNC Health, if you have concerns regarding your levels of Vitamin D to assess your needs.
Read more: Signs of a Vitamin D Deficiency
What Foods Contain Vitamin D?
Now that we know how much Vitamin D we need, let’s consider the best food sources of Vitamin D. Most of the foods where we find Vitamin D come from animals – fatty fish, fish liver oils, beef liver, egg yolks, cheese, and mushrooms all contain some Vitamin D. However, most people wouldn’t meet their needs eating just these food sources, so foods that are more common foods are fortified with Vitamin D – meaning it is added as an ingredient in foods like milk, milk alternatives (like soy milk), as well as some breakfast cereals and juices. You might be surprised to see how many foods have added Vitamin D – check out the nutrition labels when you shop.
How Can I Get More Vitamin D?
Making fatty fish and fortified milk regular staples in your diet are a good way to get Vitamin D in your diet. Sunlight is another way to naturally increase your Vitamin D levels, but some sunscreens can block this effect – and it is important to prevent too much sun exposure that can lead to sun damage. If you are older, have darker skin, follow a plant-based diet, or live in an area prone to cloud coverage, you might benefit from adding a Vitamin D supplement to your daily routine to meet your Vitamin D needs.
What Supplements Have Vitamin D?
You can choose from several different types of supplements to help you meet your Vitamin D needs. The best Vitamin D supplement for women is a multivitamin designed for women that contains Vitamin D. Another option is a Vitamin D supplement.
Vitamin D supports our health in many ways. While some foods contain Vitamin D, you might not be getting enough to meet your daily needs as a woman. Taking in enough Vitamin D between your diet, sunlight, and supplements is an important way to stay healthy and maintain bone strength.
Read more: Supplements for Women’s Health
References
- https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
- https://journals.lww.com/acsm-csmr/fulltext/2012/07000/resistancetrainingismedicineeffectsof.13.aspx
- https://onlinelibrary.wiley.com/doi/full/10.1111/j.1365-2265.2011.04261.x
- Berridge, M. J. (2015). Vitamin D cell signalling in health and disease. Biochemical and biophysical research communications, 460(1), 53-71.
- Garcion, E., Wion-Barbot, N., Montero-Menei, C. N., Berger, F., & Wion, D. (2002). New clues about vitamin D functions in the nervous system. Trends in Endocrinology & Metabolism, 13(3), 100-105
- De‐Regil, L. M., Palacios, C., Lombardo, L. K., & Peña‐Rosas, J. P. (2016). Vitamin D supplementation for women during pregnancy. Cochrane database of systematic reviews, (1).
- Nair R, Maseeh A. Vitamin D: The “sunshine” vitamin. J Pharmacol Pharmacother. 2012 Apr;3(2):118-26. doi: 10.4103/0976-500X.95506. PMID: 22629085; PMCID: PMC3356951.
