Perimenopause & Vitamin D: Do You Still Need to Take It in Summer?

Vitamin D is often called the “sunshine vitamin” because our bodies can make it when our skin is exposed to sunlight.

So when summer arrives, and we're spending more time outside, you might wonder whether you still need to take vitamin D.

Not necessarily.

During the summer, your body has an even better opportunity to produce vitamin D naturally from sunlight. But whether you're actually getting enough depends on how much direct sunlight your skin is exposed to, how often and for how long.

And during perimenopause, vitamin D is worth thinking about for reasons that go well beyond bones.

Vitamin D and sunshine

Our skin produces vitamin D when it is exposed to direct sunlight.

As a general guide, around two short periods of approximately 15 minutes of sunshine on larger areas of exposed skin each day is enough to produce the required amounts of vitamin D.

But there isn't a magic number that applies to everyone.

The amount of vitamin D your body produces depends on factors including your skin type, the strength of the sunlight, the time of day, how much skin is exposed and how long you're outside.

For example, sitting outside with your face and hands exposed is very different from having your arms and legs exposed.

And spending time outdoors doesn't necessarily mean you're producing lots of vitamin D. Being in the shade, behind glass or with most of your skin covered will make a difference.

This is why summer doesn't automatically mean everyone has enough vitamin D.

Some women may get plenty from regular direct sunlight exposure and by certain dietary sources.

Others may get very little, even during the summer.

You might work indoors, spend relatively little time outside, cover most of your skin, avoid direct sunlight or simply not get enough consistent exposure.

So sunshine can be an important source of vitamin D, but it isn't quite as simple as “it's summer, therefore I have enough.”

And of course, increasing vitamin D production isn't a reason to deliberately expose yourself to excessive UV radiation.

Enjoy the sunshine sensibly, avoid burning and protect your skin.

Vitamin D is about much more than bones

When we think about vitamin D, most of us think about bones.

And that's understandable.

Vitamin D contributes to the maintenance of normal bones and teeth and helps the body absorb and utilise calcium.

But vitamin D is absolutely not just about bones.

It also contributes to normal muscle function and normal immune system function.

Vitamin D is involved in a wide range of normal processes throughout the body, which is why maintaining adequate levels is important for overall health.

There is also considerable interest in the relationship between vitamin D status and mood, hormonal health and musculoskeletal health.

These are particularly interesting areas when we're talking about women in perimenopause.

Why does this matter during perimenopause?

Perimenopause is a period of significant hormonal change.

Oestrogen and progesterone fluctuate, and these changes can affect much more than your menstrual cycle.

You may notice changes in your energy, sleep, mood, muscle strength, exercise recovery or body composition.

You may also experience more aches and pains.

This doesn't mean vitamin D is responsible for these symptoms, or that taking vitamin D will resolve them.

It means that during a period when your body is going through substantial change, it's worth paying attention to the nutritional foundations that support normal body function.

And vitamin D is one of them.

Muscle health

Muscle becomes particularly important as we move through midlife.

Maintaining muscle supports strength, mobility and physical function, and resistance training and adequate protein become increasingly important.

Vitamin D contributes to normal muscle function, so it forms part of that bigger picture.

It isn't a magic muscle-building nutrient.

Think of it alongside the things that matter most:

Adequate protein + resistance training + regular movement + good overall nutrition.

Bone health

Of course, bones still matter.

Changes in oestrogen during and after the menopausal transition can affect bone health, making midlife an important time to think about maintaining bone strength.

Vitamin D helps with calcium absorption and contributes to the maintenance of normal bones.

But again, it doesn't work alone.

Calcium, protein, resistance exercise, weight-bearing activity and overall nutritional status all contribute to healthy bones.

Mood and musculoskeletal health

Mood and musculoskeletal health are also areas of interest when it comes to vitamin D.

Research continues to investigate associations between vitamin D status and mood, as well as musculoskeletal aches and pains.

There is also ongoing research into the relationship between vitamin D and hormonal health.

The evidence is not a reason to view vitamin D as a treatment for perimenopause.

But it does reinforce the importance of making sure you're getting an adequate amount as part of your overall nutritional approach.

So what about taking vitamin D during the summer?

If you're taking a moderate, everyday amount of vitamin D, there is no need to automatically stop simply because summer has arrived.

The vitamin D in HVB is provided at a sensible daily level as part of the overall nutritional blend.

It is an everyday amount rather than a high-dose vitamin D supplement, so it can be taken throughout the year, including during the summer.

This can sit alongside vitamin D from food and the vitamin D your body produces naturally from sunlight.

So it isn't really a choice between sunshine or vitamin D supplementation.

For many people, it can be a combination of both.

What if your vitamin D is low?

This is where the distinction between everyday supplementation and corrective supplementation becomes important.

If you've had a blood test and been found to be deficient in vitamin D, your healthcare professional may recommend additional, higher-dose vitamin D for a short period to correct the deficiency.

This is different from taking a moderate amount as part of your everyday nutritional routine.

Vitamin D is fat-soluble, which means the body can store it.

That means taking very high amounts unnecessarily, particularly over a prolonged period, can cause vitamin D to build up in the body.

Too much vitamin D can become toxic.

Excessive vitamin D can increase calcium levels in the blood and cause symptoms such as nausea, weakness and excessive thirst, and more serious problems can occur with significant or prolonged excess.

This is why high-dose vitamin D should be professionally advised and monitored, particularly when it is being used to correct a confirmed deficiency.

Corrective doses are intended for a specific purpose and period of time. They aren't something to continue indefinitely simply because a higher dose must be better.

For everyday nutrition, the aim is much simpler:

A sensible amount, taken consistently, alongside a balanced diet, dietary sources of vitamin D and sensible sunlight exposure.

The perimenopause perspective

Perimenopause is a good time to start thinking about your nutritional foundations rather than focusing only on individual symptoms.

There isn't one nutrient that will solve everything.

Instead, think about the bigger picture:

Adequate protein to support muscle maintenance.

Resistance training to support muscle and bone.

A balanced diet providing calcium and other essential nutrients.

Vitamin D to support normal muscle function, immune function and calcium absorption, as well as normal bones and teeth.

Regular movement and time outdoors.

And enough rest and recovery.

Vitamin D is just one piece of that picture — but it's an important one.

And because your ability to obtain vitamin D from sunlight changes depending on your exposure, it makes sense to understand where your vitamin D is coming from rather than assuming that summer automatically takes care of it.

The bottom line

You don't necessarily need to stop taking vitamin D during the summer.

If you're getting enough direct sunlight exposure, your body can make vitamin D naturally — but not everyone gets enough, even during the summer.

A moderate daily amount, such as the vitamin D provided in HVB, can be taken year-round, alongside dietary sources and sensible sunlight exposure.

If you are deficient, additional high-dose vitamin D may be needed, but this should be short term and monitored, because high doses can build up in the body and become toxic.