Women with vitamin D deficiency face osteoporosis, fractures, hormonal imbalance, and irregular periods. The recommended daily intake of vitamin D for adult women is 600-800 IU. Women often experience no obvious symptoms, sometimes feeling a dull ache or stiffness in the morning. Below are the reasons for vitamin D deficiency.

Hormonal changes affect vitamin D

Hormones play a significant role in how vitamin D functions. Specifically, estrogen helps vitamin D work with calcium, supporting strong bones. Women experience major hormonal fluctuations during puberty, menstruation, pregnancy, perimenopause, and menopause. When estrogen declines, especially during perimenopause and menopause, vitamin D becomes less effective. This explains why women are more susceptible to osteoporosis and fractures as they age. Bone density begins to decrease in their 30s and 40s without clear symptoms, often only detected when severe.

Pregnancy and breastfeeding

During pregnancy, a woman's vitamin D needs increase to support the development of the fetus's bones, teeth, and immune system. If the mother's vitamin D levels are low, the baby's vitamin D levels will also be low, which can impact the child's bone health and immunity. Breastfeeding mothers transfer vitamin D to their infants through breast milk, which can deplete their own vitamin D reserves. Doctors often recommend vitamin D supplements for pregnant or breastfeeding mothers.

Limited sun exposure

The skin naturally produces vitamin D when exposed to sunlight, especially UVB rays. Many women spend most of their day indoors, working in offices. Sunscreen, while protecting the skin, also prevents vitamin D production. Urban environments with tall buildings also reduce the amount of direct sunlight reaching the skin.

Inadequate diet

Vitamin D is naturally present in only a few foods, such as salmon, mackerel, eggs, and some fortified milk or plant-based milks. For women who do not eat fish, are lactose intolerant, vegetarian, or on restrictive diets, obtaining sufficient vitamin D solely from food is challenging. Many also restrict calories or follow certain diets for health or aesthetic reasons, inadvertently cutting off vitamin D sources.

Le Nguyen (According to Times of India)