(If you'd rather read than watch, the transcript of the video Vitamin D For Women is at the very bottom of this article.)
Here's everything you need to know about Vitamin D for Women...
- If you live near me in the Pacific Northwest - or anywhere north of the Mason Dixon Line - YOU'RE NOT GETTING ANY ALL WINTER LONG - any Vitamin D from the Sun that is.
- Having enough Vitamin D decreases your risk for all cancers by 50% (a quote from Dr. Christiane Northrup.)
- 70-80% of people in America are deficient in Vitamin D.
- Vitamin D deficiency can make menopausal symptoms like depression, sleep disturbance, hair loss, and low sex drive more intense.
Watch the video or read on to find out if you’re showing symptoms of Vitamin D deficiency, find out the benefits of having optimal Vitamin D levels, find out how having enough Vitamin D can help reduce menopausal symptoms, and find out how to test and supplement Vitamin D for women and their hormonal health.
Get customized next steps on how to use diet, lifestyle, and supplements to balance hormones for menopause relief and healthier aging - all based on your FREE Hormone IQ Quiz results.
Learn to master your hormones naturally with my comprehensive guide: 4 Steps To Get Out Of Menopause Overwhelm
Here's What Top Docs Say About Vitamin D For Women
(I saved the best for last here so read all these quotes!)
Vitamin D Is Necessary To Keep Your Bones Strong And Healthy
You Need Extra D When You're Pregnant
Low Vitamin D Can Mess With Your Reproductive System
Low Vitamin D Can REALLY Mess With Your Sleep
Low Vitamin D Can Mess With Your Sex Drive, Estrogen Levels, And Mood!!
Having Enough Vitamin D Reduces Your Risk Of ALL CANCERS by 50%
Having Enough Vitamin D May Help With SAD - The Winter Blues
Having Enough Vitamin D Can Help Prevent Flu (and colds) (it might be better than a flu shot!)
How to Prepare For Flu Season Without Getting a Flu Shot
There are specific things you can do to prevent the flu.. and one that has been clearly shown to work is getting enough Vitamin D. When you can't get exposure to enough sunlight, oral Vitamin D is a good substitute. The dose is probably 5000-10,000 IU per day for adults, but be sure to get your levels checked. Click here for the full info in the flu & Vitamin D.
OK... So How Much Vitamin D Do I Need & How Can I Get It?
Check with your doc:
Check with your doctor to be sure.. but here is what the experts say about Vitamin D for women & how to supplement.
5000 IU per day
Dr Christiane Northrup says women over 30 should be getting at least 5,000 IU of Vitamin D3 per day (from this interview)
1000 IU / 25 lbs
Dr Sarah Gottfried says adults can safely supplement with 1000 IU of Vitamin D3 for every 25 lbs of total body weight without getting tested - and if you DO get your Vitamin D levels tested - aim for 50-60 ng/mL, which is higher than what is considered adequate - but is where you'll likely feel your best. (from this article.)
Use the app..
You can use the handy D-Minder app to find out how much Vitamin D you're getting from the sun each day - then you'll know if you need to supplement. This great app uses your location, the time of day, how long you're in the sun, and how much skin is exposed to calculate how much D you're making!
Order an at-home test
If you do want to get tested - ask your doc - OR if that's not handy - you can order an at-home test here
One last note about Vitamin D.. You need enough Vitamin K2 to be able to absorb Vitamin D! Happily Vitamin K2 is easy to get. A teaspoon of grass-fed Ghee daily should do the trick. Grass-fed butter, egg yolks, gouda, and Brie all contain a lot of Vitamin K2! Go Dairy!
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An optimal level of Vitamin D means 50% less chance of cancer - learn more #VitaminD
Nerd Trivia Alert - HOW IS VITAMIN D A HORMONE AND A VITAMIN??
What is the difference between a Hormone and a Vitamin?
A Vitamin is something you need to eat - because your body can't make it
A Hormone is something your body makes out of building blocks.
Vitamin D can be eaten - and then used by your body - LIKE A VITAMIN - AND your body can MAKE Vitamin D in the kidneys after your skin is exposed to sunlight.
So yes - Vitamin D is a hormone and a vitamin!!
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Rather read than watch?? Here's the transcript of the video - Vitamin D For Women
When it comes to hormonal balancing, general good health, and cancer prevention, Vitamin D is DEFINITELY the unsung, secret hero. But why do we need to supplement? Why is it so important - for women especially? Hi I’m Dana LaVoie, Acupuncturist, Herbalist, & Women’s health guide, and that’s what we’re going to cover in this video, so stick around!
OK - so why is supplementing with Vitamin D so important?
#1 - Having enough vitamin D decreases your risk for all cancers by 50% (that’s a quote from Dr Christian Northrup)
and #2 - 70-80% of people in America are Vitamin D deficient.
#3 - Vitamin D is a vitamin AND a hormone! And it’s incredibly important for keeping all your other hormones - happy.
For example, Vitamin D deficiency can cause difficulty sleeping, low estrogen (which means both hot flashes and low sex drive,) it can affect your mood and contribute to SAD and depression, and put you at higher risk for bone fractures, and it can contribute to hair loss.
So lots of things we think of as menopausal symptoms can actually be caused by or made worse by low levels of Vitamin D! In addition Vitamin D deficiency can cause infertility, polycystic ovary syndrome, and endometriosis - so basically - you need enough vitamin D for your hormones to function correctly.
So now that we’ve covered why it is truly so important to have enough vitamin D… Who is most likely to need Vitamin D supplementation?
Well, if you live anywhere north of the the Mason Dixon Line (about the 39 degrees north) you’re not getting any Vitamin D from the sun from about October until April… The sun is just too low in the sky, so you’re VERY likely to need Vitamin D supplements. Also if you live farther south but don't go outside without sunblock, you have darker skin, or you’re over 50, you’re also likely to need Vitamin D supplementation.
How much is enough when it comes to Vitamin D?? Check with your doc to be sure, but here’s what the experts say… Dr Christiane Northrup says women over 30 should get 5000 IU per day.. and Sara Gottfried says 1000 IU for every 25 lbs of body weight.. We’re talking Vitamin D3 here, but the best thing to do is get a blood test. You want your Vitamin D level to be 50-60 ng/mL, which is higher than what is considered adequate - but is likely where you’ll feel your best and be most protected and healthiest.
Can you over supplement with Vitamin D? Yes - but it’s quite rare - get your levels tested once in a while to be sure you’re not too low or too high.
One last note.. to be able to absorb Vitamin D, you need to have a Vitamin Called K2. Happily, Vitamin K2 is easy to get. Grass fed butter, ghee, egg yolks, gouda and Brie all contain a lot of Vitamin D - so go grass fed dairy! If you don't eat any of these foods, consider using a Vitamin D supplement that includes Vitamin K.
Be sure to click now - on the little circle in the upper right hand corner of your screen (just hover and it’ll appear) - to check out this video on my blog where you can find everything I’ve covered in this video and more - written down…
And click now to join my FREE Private Facebook group for more important tips on women’s health and to join the conversation about how to have an easier menopause - naturally.
One last thing - this is nerd trivia - it might not matter on a practical level.. but if you’re wondering - how can Vitamin D be a Vitamin AND a hormone at the same time?? Well, the difference between a hormone and a vitamin is that - a vitamin is something you need to eat to get it into your body.. and a hormone is something your body makes out of building blocks. Vitamin D can be eaten in food or as a supplement and then used by your body - just like a vitamin - AND your body can make vitamin D - it is made in the kidneys after your skin is exposed to bright enough sunlight - so there you go - Vitamin D is a hormone AND a vitamin!!