Vitamin D is vital for calcium absorption in your body. Insufficient vitamin D can lead to reduced bone density, increasing the risk of osteoporosis, which results in fragile bones.
Research indicates that women are more prone to low vitamin D levels compared to men. To shed light on this issue, we consulted Natalie So, PharmD, a clinical supervisor of pharmacy services at MedStar Georgetown University Hospital, for insights on how this impacts women’s health.
*This interview has been edited and condensed for clarity.
Q: Why are women more susceptible to vitamin D deficiencies?
So: Several factors contribute to the higher rates of vitamin D deficiency observed in women.
One primary reason is hormonal fluctuations. Women generally have higher estrogen levels, and this hormone significantly influences vitamin D metabolism. Estrogen activates an enzyme essential for converting vitamin D into its usable form in the body.
Menopausal and postmenopausal women face a greater risk of vitamin D deficiency since estrogen levels decline during this period. This hormonal shift reduces vitamin D activation, diminishes vitamin D levels, lessens calcium absorption, and accelerates bone loss.
Vitamin D requirements may also increase during pregnancy and breastfeeding, as the body needs more calcium to support maternal health and fetal skeletal development.
Women are at a higher risk for conditions related to vitamin D deficiency, such as osteoporosis. This is partly due to lower natural bone density in women, which leads to quicker bone loss as they age. Adequate vitamin D is vital for calcium absorption.
Another consideration is that vitamin D is fat-soluble. Women generally have a higher body fat percentage compared to men, which allows for more vitamin D to be stored in fat tissues, thereby reducing its availability in the bloodstream.
Lifestyle factors also play a role. Women often spend more time indoors due to work or caregiving responsibilities, apply more sunscreen, or wear clothing that limits UV exposure. This relational behavior can hinder the body’s ability to produce vitamin D.
Q: Should we proactively get screened for vitamin D levels then?
So: Women should feel empowered to seek vitamin D level assessments.
Typically, vitamin D tests are not included in regular blood tests. Given the higher susceptibility to deficiency in women, it’s wise to discuss this with your healthcare provider and advocate for your health.
Q: How can we ensure adequate vitamin D intake?
So: Spending time outdoors in sunlight is essential for increasing vitamin D levels. Your skin produces vitamin D when exposed to UV rays.
Dietary sources can contribute as well. However, only a select few foods, such as egg yolks, fatty fish, and liver, naturally contain vitamin D. Fortified options like milk and yogurt can help in meeting daily requirements.
Taking vitamin D supplements is another effective method. Since vitamin D is fat-soluble, consuming these supplements with meals or snacks enhances absorption.
Keep in mind that vitamin D needs can vary by age group. Typically, individuals aged 1 to 70 require around 600 international units (IU), while those over 71 may need 800 IU daily.
