Vitamin D3, also known as cholecalciferol, is the form of vitamin D your body creates in your skin after sunlight exposure. You can also obtain vitamin D3 from food sources such as fish, eggs, fortified milk and cod liver oil. Vitamin D's main function is regulating calcium and phosphorus levels in your blood. This important nutrient helps you more readily absorb calcium for developing and maintaining strong, healthy bones.
Hormonal Health
According to nurse practitioner Marcelle Pick, vitamin D may influence hormonal health. When your liver and kidneys convert cholecalciferol to calcitrol, this nutrient acquires activity that functions much like other hormones in your body. Vitamin D may stimulate normal cell growth and differentiation, making it a key component in hormone balance and healthy immunity. Furthermore, this vitamin may also contribute to healthy functioning of the thyroid, which can help you maintain optimal metabolism during menopause.
Bone Health
With age, your body becomes less efficient at vitamin D mobilization, which results in reduced calcium absorption. Pick states that lower estrogen levels during and after menopause may further complicate this process. Reduced vitamin D levels may increase your risk for developing osteopenia, or weak bones; osteoporosis; osteomalacia, a painful bone disease; and muscle weakness. These conditions may lead to more falls and bone fractures. Since vitamin D3 is so important for calcium absorption, this vital nutrient may help strengthen your bones and prevent osteoporosis during and after menopause.
Brain Health
Vitamin D3 may help improve your cognitive abilities and brain function, which is important during menopause and as you age. A study published in the April 2007 issue of the Archives of Biochemistry and Biophysics shows that higher vitamin D3 levels correlate with improved mental function. Researchers compared mental examination scores of study subjects who had low vitamin D with those who had higher and more adequate vitamin D levels. They concluded there is a significant correlation between higher vitamin D levels and better mental function and cognition.
Dosage
Before deciding how much vitamin D3 you need during menopause, consult with your healthcare provider and have your current blood levels checked, as well as your parathyroid and calcium levels. All of these factors help determine how much vitamin D3 you need to consume daily. According to MayoClinic.com, individuals over the age of 50 should obtain at least 400 IU per day. However, if you are already deficient in this vitamin you may require up to 2,000 to 4,000 IU per day in order to obtain adequate blood levels for menopausal health.
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