You’re exhausted, you’re stressed, you have a mysterious bruise on your arm that won’t go away and you just can’t sleep at night. Is it just (peri)menopause?  Is Mercury in retrograde? Or could it be Vitamin D deficiency?! 

In a world where health consciousness and self-care are becoming more prevalent, understanding the subtle yet crucial signs of Vitamin D deficiency is essential, especially for perimenopausal women. This often-overlooked deficiency can significantly impact those undergoing this transitional phase, where hormone levels fluctuate and the body undergoes various changes. Let’s dive into the unexpected signs of Vitamin D deficiency, its profound impact on perimenopausal health, and practical ways to ensure you’re getting enough of this vital nutrient.

What is Vitamin D and Why is it Important?

Vitamin D, referred to as the “sunshine vitamin,” by the University of Rochester Medical Center, plays a critical role in maintaining bone and muscle health by helping the body absorb calcium and phosphorus. For perimenopausal women, maintaining adequate Vitamin D levels is particularly important due to its role in bone health. During this time, the risk of osteoporosis increases, making Vitamin D essential for calcium absorption and bone strength. Additionally, Vitamin D can help mitigate mood swings and depression, which are common during perimenopause.

Without adequate exposure to natural sunlight or consumption of Vitamin D-rich foods, maintaining sufficient levels becomes challenging. This deficiency can lead to brittle bones and muscle weakness, hampering your overall well-being.

Unexpected Signs of Vitamin D Deficiency in Women

1. Unexplained Fatigue and Weakness

Fatigue is common in perimenopausal women and can be caused by various factors, but if you find yourself feeling unusually tired and weak despite getting enough sleep, it might be due to a lack of Vitamin D. This nutrient is essential for muscle function, and its deficiency can result in significant energy dips.

2. Mood Swings and Depression

Vitamin D receptors are abundant in various parts of the brain, particularly those involved in mood regulation. For perimenopausal women, whose hormone levels are in constant flux, a deficiency in Vitamin D can have a pronounced impact. Research has increasingly highlighted that low levels of Vitamin D are linked to mood disorders, including depression.

During perimenopause, mood swings and feelings of sadness can become more frequent and intense. This is partly due to the hormonal changes occurring in the body, but Vitamin D deficiency can exacerbate these symptoms. Ensuring adequate Vitamin D levels might help manage mood swings and improve overall emotional well-being.

If you notice an increase in mood swings or persistent feelings of sadness, it could be beneficial to have your Vitamin D levels checked. Addressing any deficiencies not only supports mood regulation but also contributes to overall health, providing a more balanced and positive experience during the perimenopausal phase.

3. Hair Loss

Hair loss can be particularly concerning for perimenopausal women, as this phase of life is often accompanied by various hormonal changes that can affect overall health, including hair growth. One notable factor linked to severe hair loss during perimenopause is Vitamin D deficiency. Vitamin D plays a crucial role in hair follicle production, and its insufficiency can disrupt the normal cycle of hair growth.

As hormone levels fluctuate during perimenopause, the body’s ability to maintain healthy hair growth can be compromised. Ensuring sufficient Vitamin D levels is essential, as this vitamin supports the creation of new hair follicles and the overall health of existing ones. When Vitamin D levels are low, hair follicles may not function optimally, leading to increased hair shedding and slower regrowth.

For perimenopausal women experiencing significant hair loss, it might be beneficial to have their Vitamin D levels checked.

4. Slow Healing of Wounds

You accidentally banged your arm two weeks ago and you’re still feeling it! It’s not just you! If you’ve noticed that your cuts and scrapes are taking longer than usual to heal, it could be due to insufficient Vitamin D. This vitamin is crucial for the formation of new skin cells, which are essential for the wound-healing process.

The Vitamin D Challenge for Perimenopausal Women in the Pacific Northwest

Maintaining adequate Vitamin D levels can be particularly challenging for perimenopausal women living in the Pacific Northwest. Our region’s frequent overcast skies and long rainy seasons significantly limit sun exposure, which is crucial for Vitamin D synthesis. This lack of sunlight, combined with the natural hormonal fluctuations of perimenopause, can exacerbate Vitamin D deficiency, impacting bone health, mood, and overall well-being. So what can you do? 

Tips for Getting Enough Vitamin D in Your Diet and Lifestyle

1. Dietary Sources

Incorporate foods rich in Vitamin D into your diet, such as:

• Fatty fish (salmon, tuna, mackerel)
• Egg yolks
• Fortified foods (milk, yogurt, cereals, orange juice)

2. Supplements

For some people, especially here in the Northwest, if you have darker skin, or are already Vitamin D deficient you may consider taking Vitamin D supplements. These can be seasonal, especially during the fall and winter months when sun exposure is limited. While the general recommendation is 600-1,000 IUs per day, some experts (ME!) suggest 1,000-2,000 IUs. Always consult your naturopathic doctor before starting any supplement regimen.

3. Sun Exposure

Whenever you can you must spend time outside, especially in the morning. Aim for at least 15-30 minutes of sun exposure WITHOUT SUNSCREEN on your arms, legs, or face several times a week. However, this doesn’t mean you should throw caution to the wind and start tanning like you did in high school. Continue to protect your skin to reduce the risk of skin cancer.

When to See Your Naturopathic Doctor and How to Get Tested for Vitamin D Levels

If you suspect you might be deficient in Vitamin D, it’s crucial to consult with your healthcare provider/naturopathic doctor. They can order a blood test to measure your Vitamin D levels. You might ask for testing if you’re experiencing symptoms such as persistent fatigue, bone pain, or mood changes.

Proactive Health Management

Understanding and addressing Vitamin D deficiency is a step toward better health and well-being. By recognizing the signs, incorporating dietary changes, and seeking medical advice when necessary, you can prevent the adverse effects of this common deficiency. Take charge of your health today by ensuring you get enough Vitamin D. Consult with your naturopathic doctor about getting tested and explore ways to incorporate more of this essential nutrient into your daily life. Click here to get your appointment!  Your body and mind will thank you!