Vitamin D & Women's Health: Why It's So Much More Than a Sunshine Vitamin

When we think of Vitamin D, most of us picture sunshine, strong bones, or maybe a fortified orange juice ad from childhood. But this humble vitamin is so much more, especially for women.

In fact, Vitamin D plays a deeply supportative role in hormone health, mood, fertility, metabolism, immune resilience, and even period repair. Yet, many women (especially those living in colder climates, with darker skin tones, or who spend lots of time indoors) are unknowingly deficient.

Let's unpack why Vitamin D is one of the most underrated tools in your wellness toolkit, and how to make sure your levles are right where they need to be.

What Exactly Is Vitamin D?

Vitamin D is a fat-soluble vitamin that acts more like a hormone in the body. It helps regulate over 1,000 genes and plays a central role in how your cells function, especially those tied to your immune system, hormones, and brain.

There are two main forms:

• Vitamin D2 (ergocalciferol): Found in some plant foods and fortified products
• Vitamin D3 (cholecalciferol): Found in animal foods and are produced in your skin when exposed to sunlight

D3 is the form your body loves best. It's more absorbable, more effective at raising your vitamin D levels, and longer-lasting in the body. Check out our Vitamin D3 Support here.

Why Vitamin D Matters for Women

Vitamin D is extremely important for many reasons when it comes to women's overall health. It's critical for women to understand that vitamin D isn't just an essential nutrient, but it acts as a hormone in the body.

1. Hormone Balance

Vitamin D is a key player in your endocrine system (the body's hormone control center). Low levels have been linked to irregular cycles, PMS, low progesterone, and even PCOS. It helps regulate insulin, cortisol, thyroid hormones, and sex hormones. These hormones are all vital for cycle health and fertility.

2. Mood & Mental Health

Ever feel more anxious, low-energy, or moody during the winter? That "winter blues" feeling is often tied to low vitamin D. D3 supports serotonin production and can help with symptons of depression, anxiety, and brain fog. This is important during darker months.

3. Bone Health & Aging

Vitamin D helps your body absorb calciumand phosphorus, building strong bones and protecting against osteoporosis. It becomes especially important after age 30, when bone density naturally starts to decline.

4. Fertility & Pregnancy

Low D3 has been associated with infertility, miscarriage, and pregnancy complications. Optimal levels support egg quality, implantation, and fetal development--especially for brain and skeletal development.

5. Immune Support

Vitamin D is like the immune system's personal trainer. It helps modulate inflammation and strengthen defenses against viruses, colds, and autoimmune flares.

Signs You Might Be Low in Vitamin D

• Frequent colds or slow recovery
• Low mood or seasonal depression
• Hormonal imbalances or irregular cycles
• Fatigue or muscle weakness
• Bone aches or brittle nails
• Fertility struggles
• Brain fog or low energy, especially in winter

If you suspect low D, ask your doctor for a 25(OH)D blood test.

Where to Get Vitamin D (Food, Sun & Supplements)

You can find vitamin D from different sources, but understand that all vitamin D is not created equal.

1. Sunshine (D3)

Your body makes vitamin D3 when exposed to sunlight (no food or oil required), but many of us don't get enough due to sunscreen, long winters, or indoor lifestyles.

Aim for 10-20 minutes of sun exposure daily on bare skin (arms, legs, or face), ideally without sunscreen, depending on your skin tone and where you live.

2. Food Sources

D3-Rich Foods (animal-based):

• Salmon, sardines, mackerel
• Cod liver oil
• Egg yolks
• Liver
• Grass-fed Butter

D2-Rich Foods (plant-based):

• UV-exposed mushrooms
• Fortified plant milks and cereal (check the label)

3. Supplementing Smartly

If your levels are low, a D3 supplement may be necessary, especially in winter or if you're trying to support hormones or fertility.

Look for:

• Vitamin D3 (cholecalciferol) - not D2. Check out our Vitamin D3 Support here.
• Pair with K2 if your diet isn't rich in K2 foods and if you're taking 2,000IU or more.
• General dose range: 1,000-5,000 IU/day, but alway test and work with a practitioner for personlaized guidance.

Final Thoughts

Vitamin D might seem simple, but it has far-reaching effects on your body. your hormones, and your mood. In a world where deficiency is surprisingly common, taking the time to optimize your levels can be one of the most foundational (and empowering) things you do for your health.

So whether it's a walk in the sunshine, a cozy meal with wild salmon and pasture-raised eggs, or a high-quality D3 supplement -- know that every little step helps nourish your glow from the inside out.

Love and Health,

Shavonne