Adequate vitamin D intake is a crucial element of women's health, particularly during pregnancy and menopause. Vitamin D is produced naturally by the body during sunlight exposure, and is also present in many food sources. If you think you might have a vitamin D deficiency, consult your doctor to determine whether you need a supplement.
Effects on Bone Health
Vitamin D is commonly promoted for its beneficial effects on bone health. Vitamin D works together with calcium to help build strong bones. Calcium cannot be absorbed without adequate vitamin D, which is why the two are commonly given together. Women are more likely to develop bone conditions like osteoporosis than men, due to post-menopausal estrogen levels. In fact, according to the USDA Agricultural Research Service, 80 percent of osteoporosis patients in the United States are women. Calcium and vitamin D supplementation also reduces the chances of fractures later in life, according to the National Institutes of Health.
Pregnancy Benefits
Pregnant women should be sure to obtain adequate vitamin D, both for their own health and the health of their babies. According to the BabyCenter.com, vitamin D deficiency during pregnancy may cause both long- and short-term problems for the developing baby, such as rickets, abnormal bone growth, low birth weight and skeletal deformities. Deficiency may also increase the chances of developing preeclampsia, which is characterized by high blood pressure and protein in the urine, or make you more likely to require a Cesarean section.
Deficiency
Vitamin D deficiency causes a variety of symptoms, including soft bones and skeletal deformities, bone pain and muscle weakness. Some women may be at a higher risk for developing a vitamin D deficiency. If you have limited sun exposure, dark skin, or if you are obese or have a medical condition that decreases fat absorption, you might be at higher risk for vitamin D deficiency. Postmenopausal women may also be more prone to deficiency, since the body's ability to perform vitamin D synthesis decreases with age.
Recommended Intake
Women ages 19 to 69 need 600 IU, or 15 mcg of vitamin D each day. Women older than 69 need 800 IU, or 20 mcg., according to the National Institutes of Health Office of Dietary Supplements. Some studies recommend that higher doses might increase health benefits, although they may also cause undesirable side effects like kidney stones. Never take doses higher than 1,000 IU unless recommended by your doctor.
References
- National Institutes of Health Office of Dietary Supplements: Vitamin D
- USDA Agricultural Research Service: Women's Bone Health: Beyond Calcium and Vitamin D; Jay Cao; 2010
- Harvard Medical School Family Health Guide: Calcium and Vitamin D: Necessary for Bone Health?
- "British Journal of Nutrition"; Vitamin D Deficiency and Insufficiency in Pregnant Women; Valerie A. Holmes et al.; 2009
- National Institutes of Health: Calcium and Vitamin D Supplements Offer Modest Bone Improvements, No Benefits for Colorectal Cancer; February 2006
- BabyCenter.com: Vitamin D in Your Pregnancy Diet
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