A doctor has revealed that a simple 2p tablet taken daily could be the key to tackling common symptoms like anxiety and hot flushes. Dr Fiona MacRae from the Marion Gluck Clinic recommends Vitamin D3, which is available for as little as £1.50 at supermarkets such as Asda, working out at just 2.5p per tablet for a two-month supply.
During the perimenopause phase, which precedes menopause, women experience hormonal changes that can lead to symptoms including hot flushes, mood swings, anxiety, and fatigue. To combat these, Dr MacRae suggests Vitamin D3 supplements, often referred to as the sunshine vitamin, due to its significant role in bone health, immune function, and hormone regulation.
She explains: “One of the primary benefits of vitamin D3 during perimenopause is its role in promoting bone health. It helps the body absorb calcium, which is essential for maintaining strong and healthy bones. As estrogen levels decline during perimenopause, women are at a higher risk of bone loss and fractures. Vitamin D3 can help mitigate this risk by supporting bone mineralization and density.”
As well as its crucial role in bone health, research suggests vitamin D3 can aid in mood regulation and lessen feelings of anxiety and depression, which are prevalent during this period. Vitamin D3 is vital for normal serotonin production and supports the immune system, which can be compromised by hormonal shifts during perimenopause. When it comes to hot flushes, the vitamin can help balance hormones such as estrogen and progesterone, potentially easing some perimenopause symptoms like hot flashes, night sweats, and other issues linked to hormonal changes.
Dr MacRae added: “It is important for women going through perimenopause to ensure they are getting an adequate amount of vitamin D3. While the body can produce vitamin D through exposure to sunlight, many women may not get enough sunlight due to factors such as living in northern latitudes, wearing sunscreen, or spending most of their time indoors. In these cases, supplementation with vitamin D3 may be necessary to ensure optimal levels.”
What are good sources of vitamin D3?
Good sources of vitamin D include:
- oily fish – such as salmon, herring and mackerel
- red meat and offal – such as liver and kidney
- egg yolks
- fortified cereals, soya products and spreads
The NHS states: “In the UK, cows’ milk is generally not a good source of vitamin D because it is not fortified, as it is in some other countries.” The health service adds that currently, the Government advice is that “everyone should consider taking a daily vitamin D supplement during the autumn and winter. People at high risk of not getting enough vitamin D, all children aged 1 to 4, and all babies (unless they’re having more than 500ml of infant formula a day) should take a daily supplement throughout the year”.