Vitamin D plays a fundamental role in health, particularly in regulating hormones and overall well-being. A vitamin D deficiency can go unnoticed for a long time and exacerbate many health problems, particularly affecting women. In this blog post, you'll learn how vitamin D affects your hormone balance and what consequences a deficiency can have.
Vitamin D: More than just a vitamin
Vitamin D is not just a vitamin, but a hormone that plays an important role in the regulation of estrogen, progesterone, insulin, the immune system, and bone metabolism. Vitamin D influences the insulin sensitivity of our cells and insulin secretion, has anti-inflammatory effects, and promotes ovulation.
Hormonal effects of vitamin D
- Regulation of estrogen and progesterone
Vitamin D influences the production and regulation of estrogen and progesterone, the two most important female sex hormones. A vitamin D deficiency can lead to imbalances that negatively impact the menstrual cycle and fertility.
- Increase insulin sensitivity
A vitamin D deficiency can reduce insulin sensitivity, the ability of our cells to respond to insulin and metabolize sugar. Vitamin D also supports the function of the beta cells in the pancreas, which produce insulin. Adequate vitamin D levels are especially important in PCOS and diabetes and should be checked regularly. Home test kits are already available for this purpose.
- Promoting bone health
Without sufficient vitamin D, the body cannot effectively absorb and store calcium in the bones, leading to osteoporosis and an increased risk of bone fractures. Vitamin D therefore plays a key role in maintaining bone density.
Vitamin D and PCOS
Studies have shown that women with PCOS often have low vitamin D levels, and these correlate with low progesterone levels. It has been found that vitamin D levels of around 20 ng/ml may be necessary to trigger ovulation or support progesterone secretion. Vitamin D supplementation has shown positive effects on menstrual regularity, insulin sensitivity, and ovulation rate in women with PCOS. As previously mentioned, vitamin D also plays an important role in improving insulin sensitivity. Women with PCOS often have insulin resistance, which can lead to elevated insulin levels, poorer energy metabolism, constant fatigue, and worsening symptoms caused by elevated testosterone levels. Vitamin D supplementation may simultaneously improve these symptoms.
Other benefits of vitamin D
- Strengthening the immune system
Vitamin D has an immunomodulatory effect and can strengthen the immune system. Adequate vitamin D levels can help reduce inflammation and lower the risk of infection. Women with PCOS often have an increased risk of chronic inflammation and autoimmune diseases, so vitamin D supplementation can also be beneficial here.
- Mood regulation
Vitamin D deficiency is also associated with mood swings, depression, and anxiety. Women with PCOS often have an increased risk of psychological distress due to hormonal imbalances. Adequate vitamin D intake can help stabilize mood and improve overall well-being.
How to recognize a vitamin D deficiency
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Fatigue and general exhaustion
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Bone pain and muscle weakness
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Depression and mood swings
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Poor wound healing
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Frequent infections and weak immune system
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Hair loss
Three common mistakes when taking vitamin D
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Take pure vitamin D3 in high doses or only in combination with calcium:While vitamin D3 is the best form of vitamin D to supplement, as it is also naturally produced in the skin when exposed to sunlight, you should always take vitamin D3 and calcium in combination with vitamin K2, as K2 is necessary for the proper utilization of calcium in your body and prevents calcium from depositing in your artery walls and soft tissues. The ideal ratio of vitamin D3 to vitamin K2 is 10:1.
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Forgot magnesium:Magnesium is necessary for the conversion of vitamin D into its active form. Without magnesium (at least 250 mg), vitamin D may not be effective.
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Take vitamin D3 only in winter:It's important to take vitamin D3 year-round, not just in winter. While vitamin D is primarily produced in the skin through sunlight, many people don't get the sun exposure needed to produce sufficient vitamin D, even in summer. Factors such as geographic location, lifestyle, and sun protection can impair vitamin D synthesis. Continuous supplementation helps maintain consistent vitamin D levels and ensure health benefits year-round.
What your vitamin D levels say about your health
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70-80 ng/ml: Slowing of cancer growth in patients with various types of cancer
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> 50 ng/ml: 50% reduction in breast cancer risk, reduced risk of solid tumors.
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< 40 ng/ml: Threefold increased risk of multiple sclerosis.
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< 36 ng/ml: Increased risk of hypertension.
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< 34 ng/ml: Doubled risk of heart attacks
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< 30 ng/ml: Suboptimal/deficient: Increased calcium loss from bones, poor wound healing, muscle pain, increased pain perception, higher risk of depression, diabetes, migraines, autoimmune diseases (lupus, scleroderma, thyroiditis), allergies, preeclampsia, systemic inflammation.
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< 20 ng/ml: no ovulation
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< 10 ng/ml: Very high health risk.
Our most important tips for taking vitamin D:
To reap the full benefits of vitamin D, the following points should be considered:
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Regularly check your vitamin D levels: Check your vitamin D levels regularly to ensure you are getting enough.
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Combination with calcium, vitamin K2 and magnesium: Supplement vitamin D together with calcium, vitamin K2 and magnesium to maximize effectiveness and ensure optimal calcium utilization.
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Use food sources: Include vitamin D-rich foods in your diet, such as fatty fish (salmon and mackerel), egg yolks, shiitake mushrooms, button mushrooms, cheddar, and Gouda cheese. Vitamin D-fortified dairy products and plant-based milk alternatives can also be a valuable addition.
Conclusion
Vitamin D plays a central role in hormonal health and the management of PCOS. Adequate levels of this important hormone can help improve menstrual regularity, increase insulin sensitivity, boost ovulation rates, and promote overall well-being. Women with PCOS should therefore pay particular attention to their vitamin D levels and definitely consider supplementation if they are deficient.