VITAMIN D during menopause
Although vitamin D is vital for everyone, it is particularly important for women going through menopause. Vitamin D isn’t actually a vitamin, although scientists refer to it as such. It’s a steroid hormone that you get from sun exposure, food sources, and/or supplementation. The term refers to either vitamin D2 or D3, but D3 (chemical name 25-hydroxy vitamin D) is real vitamin D—it’s the same substance produced naturally through your skin by sun exposure.
Optimising your vitamin D levels could help prevent at least 16 different types of cancer. According to one large-scale, randomised, placebo-controlled study, it can cut the risk by up to 60 percent.
The most important factor is your vitamin D serum level. To prevent a wide variety of diseases and health ailments, your vitamin D level needs to be between 50 and 70 ng/ml year-round. According to the most recent research, adults need about 8,000 IU’s of oral vitamin D3 per day in order to get serum levels above 40 ng/ml.
The ideal way to optimise your vitamin D level is through sun exposure in summer, or a safe tanning bed during the winter months. According to Dr Joseph Mercola, a tanning bed comes a close second after natural sun exposure as an ideal way to optimise your vitamin D levels, as opposed to getting it from fortified food items or supplements. However, it must be the right kind of tanning bed—one that produces UVB without dangerous EMF radiation produced from magnetic ballasts used in most conventional tanning beds. Vitamin D is also found naturally in foods such as eggs, organ meats, animal fat, preferably organic, and cod liver oil. If you take a vitamin D3 supplement, you also need to take vitamin K2 as it helps move calcium to your bones and teeth, and remove it from your arteries and soft tissues.
As a very general guide, you need to expose about 40 percent of your entire body for approximately 20 minutes to the sun, between the hours of 10 am and 2 pm, when the sun is at its zenith, as UVB rays will only penetrate the atmosphere when the sun is above an angle of about 50° from the horizon.
I love this infographic from Dr Mercola – 7 signs you may be Vitamin D Deficient