Vitamin D and Menopause - Why It Matters More Than You Think
Vitamin D and menopause - why it matters more than you think
Vitamin D deficiency is one of the most prevalent nutritional deficiencies in the UK — affecting an estimated one in five adults. But during perimenopause and menopause, Vitamin D becomes even more critical because its roles in bone health, mood regulation, immune function and calcium absorption are all under extra pressure from hormonal changes. Here is why it matters and what to do about it.
Why Vitamin D matters during menopause
Bone health — the most urgent reason
Oestrogen supports calcium absorption and bone density. As oestrogen declines during menopause, bone density falls rapidly — particularly in the first five years post-menopause. Vitamin D is essential for calcium absorption from the gut. Without adequate Vitamin D, calcium cannot be properly absorbed regardless of how much calcium you consume. This makes Vitamin D one of the most important supplements for post-menopausal bone health alongside calcium and potentially HRT.
Mood and mental health
Vitamin D receptors are present throughout the brain. Low Vitamin D is consistently associated with increased risk of depression and mood disorders. During perimenopause and menopause — when mood changes, anxiety and depression are already significantly elevated — Vitamin D deficiency directly compounds these challenges. Several studies have found meaningful improvements in mood with Vitamin D supplementation in deficient individuals.
Muscle function
Vitamin D is essential for muscle function — both strength and coordination. Low Vitamin D is associated with increased muscle weakness and falls risk in older adults, which is particularly relevant post-menopause when muscle mass is already declining. Adequate Vitamin D supports the muscle quality that resistance training and creatine supplementation aim to build.
Immune function
Vitamin D is one of the most important regulators of immune function. Low levels are associated with increased susceptibility to infections and with autoimmune conditions. During the hormonal transition of menopause — when immune function can be affected — maintaining adequate Vitamin D supports overall resilience.
How much Vitamin D do menopausal women need?
The NHS recommends 400 IU (10 micrograms) daily for all UK adults. However, many nutritional practitioners and the evidence base suggests that post-menopausal women benefit from higher doses — typically 1,000 to 4,000 IU daily — particularly in the UK where baseline deficiency is so prevalent. Kollo Vitamin D3 delivers 4,000 IU per daily serving as a liquid spray — no capsules, convenient and fast absorbing — a clinically relevant dose for women who are deficient or living in low-sunlight environments like the UK.
Vitamin D alongside the complete menopause supplement routine
- Kollo Vitamin D3 4,000 IU - daily bone, mood and immune support
- Kollo Premium Liquid Marine Collagen - 10,000mg daily for skin, hair, joints and connective tissue
- Kollo Balance+ - lion's mane, ashwagandha, sage and magnesium for hormonal symptoms
- Kollo Pure Creatine - 5g daily for muscle preservation and bone health support
For the full daily supplement routine for women navigating menopause read our complete guide to the best supplements for women over 40 and our guide to vitamins safe alongside HRT.
Kollo Health was co-founded by Jenni Falconer - TV presenter, Smooth Radio breakfast host, ten-time London Marathon runner and host of the RunPod podcast. Read her story and why she created Kollo.
