A Surprising Solution for Midlife Women in Menopause

The #1 vitamin I take, no matter what

Jun 28, 2024

Yes, I talk a lot about good food. It’s kind of a big deal to me.

But here’s something you also need to know … I have an entire cupboard in my kitchen dedicated to supplements. I’m that much of a believer in what they do for your health.

Yes, I know this is controversial. I’ve had conversations with more than one person who feels they are a complete waste of time, money, and energy.

For me, I need to dig deep and see what makes sense. That’s guided me along this journey for over five decades, and I’ll be using it for many decades more.

The purpose of a supplement is simple: it’s a substance taken to remedy the deficiencies in a person’s diet. If you eat healthy, you should be able to get all the nutrients you need from the food supply. The healthier you eat, the more you should get from the foods you eat.

But food isn’t what it once was. We’ve depleted the nutrients in the soil. Foods are modified and don’t have the same nutrients they once did. And we have a ton of influences in our daily lives that make it challenging to get what we truly need from a few meals a day … no matter how hard we try.

Supplements make up for these deficiencies. They give added boosts you might not be able to get in another way.

Still, I know supplements are trial and error. Luckily, we are at a point where you can test your blood and find certain deficiencies. This has a lot of room for growth, and I’m excited to see where this goes in the next few years. I do think we’ll get to the point where you can pinpoint specific needs, and take it in the form of a personalized supplement. But we aren’t there yet … not completely anyway.

But there are still things we can do.

One Vitamin Specifically …

All of the supplements I take are based on recommendation. From the menopausal practitioners I’ve worked with. My chiropractor. Books I’ve read. Experts that provide enough information for me to give their ideas a try.

There’s a part of me that will forever be researching. Wellness is that important to me, and researching the facts helps you get closer to your answer. (I say your answer, because there will always be someone who argues with you. Always.)

Back in my 40s, I started working with my first menopausal specialist. She ran an in-depth hormone test and placed me on various supplements. I’ve taken them faithfully, or variations of them ever since. I attribute that practice to staying healthy throughout the years.

In 2020, I started hearing more about vitamin D. It started with reports on how widespread vitamin D deficiency was in the Northern Hemisphere. I’ve read that as many as 90 percent of the general population is deficient in vitamin D. Yes, there’s a big problem. I wanted to learn more.

A Deeper Dive Into Vitamin D

Vitamin D is a little deceiving in that it isn’t really a vitamin at all. Instead, it functions more like a hormone.

During perimenopause, women start to notice changes in a wide variety of hormonal issues. Mood swings, hot flashes, aches and pains, can all be caused by not having proper hormonal balance as your body changes. While many of us may test for estrogen or progesterone issues, vitamin D deficiency has never been a test doctors recommend.

Visit your OB/GYN or general practitioner, and they probably won’t recommend testing for it. Even if you request it, they most likely will deny testing. (I know. It happened to me.)

That’s because I believe most traditional doctors don’t understand the importance of vitamin D in regulating good health. Vitamin D is a crucial part of our immunity. Low levels of vitamin D have a variety of conditions associated with it, including:

Heart disease

As estrogen starts to decline, women’s risks for heart disease increase. Vitamin D may play a role in bringing your numbers more into balance.

High blood pressure

Heart disease and high blood pressure have always been on my radar since I lost my father at 54 to a massive heart attack, and my mom suffered a massive stroke two years later … also at 54. Vitamin D deficiency can take its toll on both the heart and blood vessels. Vitamin D may add in extra protection as you move into menopause.

Diabetes

Research shows vitamin D is correlated to the body’s ability to use insulin. Low levels of vitamin D can slow insulin production and increase insulin resistance.

Immune disorders and Infections

Research shows there’s a strong correlation between vitamin D deficiency and increased problems during this last pandemic.

Bone health

Vitamin D and calcium are critical for proper bone health. That makes it imperative for women over 40 to ensure they are getting enough of both.

Cancers

Vitamin D may be a prevention tool in many different types of cancers. Melanoma, or skin cancers, may be reduced by proper vitamin D implementation. The biggest source of vitamin D is the sun, yet that’s what most of us block out with the use of clothing and sunscreen every time we step outside. There’s a difference between using the sun’s rays for good health, and allowing your skin to burn and blister.

Poor sleep

Vitamin D levels can help with mood swings and cognitive performance. It can help ensure you get a good night’s rest each night.

We’re only just starting to realize the importance of vitamin D for wellness care. But with all the evidence out there, it’s hard to ignore that as women move through perimenopause, we need to ensure we’re at proper levels as we strive for good health.

As you move into menopause, it becomes even more important to know your levels because research is also discovering it isn’t a one-size-fits-all issue.

So, Where Does Vitamin D Come From?

Vitamin D is also known as the sunshine vitamin. Natural vitamin D comes almost exclusively between sunlight exposure and our skin.

Our lifestyles are no longer conducive to connecting with sunlight.

Go back in time, and most people spent a fair amount of time outside. They soaked up the sun’s rays by working and playing outdoors.

Not anymore. Today, most of us spend a great majority of our time sitting behind a desk indoors, rarely seeing sunlight except for morning drives and possibly evening walks.

Vitamin D experts today recommend that we get at least 30 minutes of direct sunlight per day, with the sun overhead and warm enough to absorb into the body.

Even when most of us do get outside, we cover up or add sunscreen, which blocks the chance of sunlight absorbing into our skin. Living here in the Pacific Northwest, I know there is no way I’m getting the sunlight I need to stay healthy. It’s impossible.

But I wanted to know my levels. When Western medicine deemed it not to be important, I went looking for another way.

Testing … It’s The Only Way You’ll Know

Vitamin D isn’t patentable. Big Pharma can’t make money with it. So it’s rarely talked about, and is often discounted for its benefits. There is MUCH to learn on this subject if you’re ready to do your research. I watched this a few months ago and learned a lot.

You can start by asking your doctor to test for vitamin D levels at your next checkup. Many will not, so be prepared for that. That’s what prompted me to find other practitioners to rely on many years ago.

But the good news now is there are many ways to take testing into your own hands. Because so many people know and understand the importance of testing, you’ll find many tests available to you.

I’ve had good luck with naturopathic practitioners. Mine regularly test for many deficiencies as a part of my yearly checkup.

I’ve worked with EquiLife, and like their approach to wellness, with tests and products that help with well-being. When I took tests through them, they also provided a wellness coaching call via Zoom with someone who reviewed my results and made recommendations.

I’d been taking vitamin D supplements for years when I had my first test. It revealed my vitamin D levels were still low, even with me taking a supplement. She bumped up my vitamin D levels, and added a vitamin K2, which helps with absorption. I retested six months later and saw dramatic results - my numbers were in the excellent category. I continue to test, and continue to keep my numbers high.

What’s more, I feel really good.

Does it help with sickness protection? Many claim high vitamin D levels protect you from many things, including colds and flu. I haven’t been sick in years …

Other Sources of Vitamin D

What has this taught me? It's essential to pay attention to alternative ways to stay healthy. I don’t rely on what others think - I test and do things myself. Ask: Does this make sense? Then continue to do your research.

That’s where I got to my beliefs on vitamin D today. It’s why I do what I do, and will continue to supplement vitamin D for the foreseeable future.

And I try other things.

While your best source of vitamin D is sunlight, there are other ways to get it.

Born and raised in Denver, I moved to the Pacific Northwest right before my fiftieth birthday. When my daughter started looking at colleges, I remember a tour of the University of British Columbia in particular. We went through a room with sunlamps, and the guide said they were available to any student who may be SAD. I’d never heard of it – lack of sunlight isn’t something I’d dealt with in Colorado. SAD – seasonal affective disorder – can cause many to struggle with low mood swings, trouble sleeping, and concentration issues.

Light therapy – sunlamps – can also be a good source of vitamin D in the winter months. Plus, it can leave you feeling warmer, happier, almost as if you’re soaking up the sun’s rays. That’s a win/win in my books.

I’ve also learned that certain types of mushrooms can add in vitamin D. Probably not enough without supplementation, but why not add mushrooms to your plant-based diet?

I’m currently diving into this recipe more than ever. Thanks to a gorgeous booth at our local farmer’s market, we have an abundance of mushrooms, so I’m cooking up this recipe.

Mushroom Risotto

Ingredients

¾ pound assorted fresh mushrooms, chopped
½ cup shallots, chopped
3 garlic cloves minced
1 ½ cups arborio rice
½ cup dry white wine
1 teaspoon dried thyme
1 teaspoon dried rosemary
2 tablespoons nutritional yeast
4 cups veggie broth, warmed
½ cup full-fat coconut milk
2 tablespoons miso paste
1 tablespoon lemon juice
1 tablespoon truffle oil
½ cup frozen peas, thawed
Olive oil
Salt and pepper to taste

Instructions

Heat 1 tablespoon of olive oil in a large pot over medium heat. When the oil is hot, add mushrooms and cook until they release their moisture and well browned. Remove them from the pot and set aside.

Heat 1 tablespoon of olive oil in the large pot over medium heat. Add the shallots and cook until soft and translucent. Add the garlic and heat for 1 minute until fragrant.

Stir in the rice and cook for 1 to 2 minutes until shiny and translucent. Stir in wine, thyme, and rosemary. Keep stirring until fully absorbed by the rice.

Begin adding broth ½ cup at a time and bringing it to a simmer until it’s fully absorbed. Keep adding ½ cup at a time until all of the broth is absorbed into the rice. This process should take 15 to 20 minutes. The rice should be very creamy with just a bit of firmness at the center of the grain.

Stir in nutritional yeast, coconut milk, and miso. Be sure the miso is fully incorporated into the rice, and the coconut milk is fully absorbed. Test for doneness. You can add a bit more veggie broth if it needs further cooking.

Remove from heat and stir in peas and cooked mushrooms. Taste, and season with salt and pepper.

Enjoy!

Notes: While I love mushroom risotto, I’ve incorporated broccoli instead of mushrooms, and it’s equally as good. (Just in case you have a family member who isn’t crazy about mushrooms. 😉 )

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