Could a lack of vitamin D3 be the cause of your major menopause symptoms and belly fat?
- Andrea Marsh
- 6 days ago
- 13 min read
I've been waiting to share this blog with you because it's such an expansive topic, and I wanted to give it the attention it truly deserves. At the end, you'll find some references, and if you're ready to dive into all the science and biology, there's some fascinating reading ahead! Today, I've put together an overview to highlight just how crucial vitamin D3 (its proper name) or Vitamin D, as I'll call it today, is during your menopause transition. This blog is inspired by my own body's transformation. I've been symptom-free for over four years now since experiencing a tough perimenopause in my mid-40s. Increasing my supplement intake to serious levels in 2020 has really boosted my energy and overall life; however, I got a bit complacent with vitamin D, thinking the sun would provide enough – right? In this month's blog, I explore whether my increasing belly fat signals other health factors in menopause (yet to come) and if it's due to a deficiency in this vitamin, now recognised as a hormone. Could a lack of vitamin D3 be the root cause of your major menopause symptoms and belly fat?
This blog might feel overwhelming, so take a deep breath and begin taking vitamin D. Instructions on how to calculate your daily intake are provided at the end of this blog.
Could a lack of vitamin D3 be the cause of your major menopause symptoms and belly fat?
First and foremost, I must emphasize this loudly: YOU DO NOT GET ENOUGH VITAMIN D FROM THE SUN!
We'll discuss this more later. Vitamin D is now classified as a hormone due to its role in regulating various physiological processes, which means you need to recognise its importance and find it from sources other than the sun, especially since we don't get much sun exposure in the UK. Adopting a vegetarian or vegan diet further reduces your intake, and the darker your skin, the more you need.
We don't make vitamin D we obtain it from food: Salmon, Mackerel, Sardines, eggs, wild-grown mushrooms (i.e. get sunlight) or UV exposed commercial mushrooms ( I know this is a thing my mum gets them!). If you’re craving eggs (especially the yolk - the more orange the better!), it could be your body wants vitamin D or iodine.
I hear stories similar to this a lot:
“I went from being a leanrunner with great fitness to an overweight woman who could barely complete 5 km. I really didn’t recognize the woman looking back in the mirror.
My bloods were all over the place, inflammation of joints and I was offered five different sets of medications including HRT, anti-inflammatories, sleeping tablets, anti-depressants etc. When I asked medical professionals what the natural alternative was; they didn’t have an answer…”
This is truly frightening. Doctors aren't fully aware of how your body functions at the cellular level for optimal health; they only know which medications to prescribe if you meet specific criteria; then it often turns into a guessing game with various brands and dosages. Many women report similar experiences with trying HRT, stating there's a 50/50 chance of it being effective, especially with the first one you try.
In my opinion, altering hormones is a delicate balance, something I am not equipped to handle (and I doubt many 'experts' truly are). It is much safer to provide the body with the necessary nutrients to support its regular daily functions optimally and allow it to produce the hormones it knows it needs.
I use the word optimally because you can survive and manage, merely getting by, but that doesn’t equate to optimal health—it's not thriving. I want you to flourish during menopause without experiencing symptoms. Symptoms are your body's way of signaling that it's having difficulties and something isn't being properly addressed. Today's blog explores what vitamin D is responsible for in maintaining health in your constantly evolving body.
Vitamin D3 stores in your body as fat in menopause
Even though I specialise in helping women reduce their symptoms naturally I’m still stunned when new research comes out that I know affects me. Since the pandemic the research into vitamin D3 keeps on reaching new heights and when I read this sentence in an email from Dr Wendy Sweet who is the world’s foremost menopause medical health researcher, I was shocked:
“Did you know that women who put on a lot of weight during menopause store this vitamin in fat cells, making it less available to play a role in the thousands of biological tasks it needs to do around the body?”
This was news to Wendy as well, but she is amazing, and when she receives new information, she delves deeper:
“Vitamin D declines as our skin changes during menopause. With numerous oestrogen receptors located in our skin, a consequence is that as oestrogen declines during the menopause transition, the conversion of Vitamin D can change as well. (Lerchbaum, 2013).
Because so many of us work inside, and for women who have darker skin, then our Vitamin D absorption may be lower too. This is just another factor which can impact on weight gain.”
I began to consider whether my increase in belly fat over the past few years might be connected to vitamin D. During the pandemic, I read Spanish medical research indicating that vitamin D reduced ITU admissions by over 95%. Knowing that vitamin D was effective against Covid, I took a high daily dose of 5000 IU.
Then, I got complacent and reduced to 1000iu daily (when the NHS guide line is 425iu), then taking it became a bit intermittent - I’m just like you!
When I read this news I thought I ought to get my vitamin D levels checked. It’s a simple at home finger-prick test with the results coming back in about a fortnight. My level was so low I was barely sufficient!
Here's the thing: if I had gone through the doctors for this test, they would have told me my level was fine, and I wouldn't have known any better. If you have blood tests done at the doctor's office, GET THE ORIGINAL PAPERWORK and consult a professional who can thoroughly interpret the results and provide you with more guidance on what to do.
My blood results show levels that are barely sufficient, which is very low compared to optimal levels and less than 50% of what they should be. Accumulating fat on the belly and thighs indicates that vitamin D is being stored instead of being used. If I don't take vitamin D daily, my body won't use it from storage until I lose weight by converting the fat back into energy, which isn't happening because the vitamin wasn't at a high enough level to be effective in my liver. This creates a catch-22 situation, and you might be experiencing it too.
How does vitamin D3 affect menopause belly fat?
Low vitamin D levels are linked to non-alcoholic fatty liver disease (a condition that can happen when you put on a lot of belly fat) and this is entirely reversible. It can be picked up in liver blood testing by your GP so here are some key research facts on vitamin D and belly fat:
Vitamin D and Weight Management During Menopause
• A review article in the "Journal of Women's Health" in 2019 discussed the potential role of vitamin D in weight management during menopause. The review highlighted the importance of maintaining optimal vitamin D levels for overall health and suggested that adequate vitamin D could be beneficial in managing weight gain during menopause.
(Reference: Cignarelli et al., 2019. "Vitamin D in postmenopausal women: a critical review of the evidence from clinical studies.")
Vitamin D and Belly Fat
• Research published in the "American Journal of Clinical Nutrition" in 2017 explored the relationship between vitamin D status and abdominal obesity. The study suggested that adequate vitamin D levels might be associated with a lower risk of abdominal obesity.
(Reference: Vimaleswaran et al., 2013. "Association between vitamin D status and adiposity in Caucasian and South Asian women: a cross-sectional study.")
Vitamin D and Menopause
• A study published in the "Journal of Mid-life Health" in 2018 investigated the association between vitamin D levels and menopausal symptoms. The study found that women with lower vitamin D levels may experience more severe menopausal symptoms.
(Reference: Kapoor et al., 2018. "Association of vitamin D with the modulation of the disease course in postmenopausal women with rheumatoid arthritis.")
Key takeaway today : Take vitamin D3!
Who’s at risk of low vitamin D3 in life and menopause?
Women with skin of colour require more sunlight to have the same reaction as fairer skinned ones. Shift workers who rarely see daylight and have a lifestyle that interferes with their circadian rhythms i.e. not sleeping though the pivotal hours of 1 to 5 am.
If you wear sunblock – you don’t get any vitamin D3
If the sun’s shadow is longer that you – you don’t get any vitamin D3
If you’re in menopause then the change to the oestrogen receptors in your skin means you don’t synthesise vitamin D as you once did.
The affects of sun on your vitamin D levels is only in May to September. By the end of a northern hemisphere winter, you’ll be low as you’ll have used up last summers before the year end.
There is a case for taking vitamin D all year round but altering the levels. You can test your vitamin D levels privately here.
Low vitamin D3 levels can be linked to these menopausal symptoms
That's all for the science; now let's move on to the symptoms and how you can address them!
Low moods/Loss of Mojo!
I certainly had this big time in perimenopause in my mid 40s before I took a single vitamin. However, to me it felt like I was emotionally flat, that I had lost my ability to feel joy at anything. Events that I should have looked forward too became a chore to endure and get through and that wasn’t a pleasant time. I’m pleased to say I’m back to being a big kid and getting excited about things and I’ve done this with supplementation.
This is Anhedonia – Have you lost the ability to experience any joy in your life from normally pleasurable life events? This is a key symptom that I see in women all the time.
Bone health
This is likely the most well-known. Together with magnesium and calcium, it aids in bone density and combats post-menopausal osteoporosis. Vitamin D3 acts as a hormone in the body, facilitating the absorption of calcium into the bones and regulating bone metabolism. Here's a significant point:
Over 1000 different genes governing virtually every tissue in the body are now thought to be regulated by Vitamin D3.
Vitamin D3 – it’s major!
And no… you don’t get enough from the sun 😊
Menopausal belly fat and vitamin D3
"If women are also overweight and carrying more belly fat, then because Vitamin D3 has an affinity to fat in fat storage areas, then the Vitamin D3 can go to adipose tissue and not to where it is needed – in muscles, bones, nerves and the heart". [Dregan, Rayner, et al., 2020).
This is where I find myself; with the dreaded belly fat. Taking vitamin D3 is a start but ensuring your liver is working optimally with either a daily supplement and/or a liver detox is also vital. Cutting down on the foods that turn in to sugar is beneficial as it's sugar that creates belly fat. It’s not low-fat foods you should be eating, its low sugar and sweeteners as they both affect how well your liver works and your blood/sugar levels.
Rethinking your lifestyle and increasing your sleep is all part of the picture for long term good health. Sleep should be good, if it isn’t then this is your #1 symptom to work on. Read this blog.
Here's the reality of stress: you may think you're handling it mentally, but if you're experiencing symptoms, your body is stressed. This physical stress can disrupt your hormones, causing elevated cortisol and reduced progesterone levels. Depending on your menopausal stage, you might have either high or low oestrogen, with harmful oestrogens accumulating in the liver and fat tissue.
In summary - you won't eliminate belly fat until you've addressed:
· Your sleep
· Your other symptoms as they are indicators of stress and inflammation
· Hectic lifestyle and excessive high impact exercise (leads to more stress in body)
Heart Disease starts with menopause symptoms
The journey begins now! I understand that women experiencing peri/menopause often feel overwhelmed and may not want to focus on future health issues. However, by addressing this concern now and working to lower the risk of being among the 25% of women who die from heart disease, you can also alleviate many of your other symptoms. Remember, it's your body – everything is interconnected.n Just work on resolving the symptoms you have and YOU WILL help your heart health.
Around the age of 60 1/3 of women are diagnosed with Hypertension (high blood pressure) with hot flushes appearing or returning , sleep disturbances and insomnia. They say: "it’s like the full force of menopause reappearing".
Vitamin D3 helps in lowering blood pressure and reducing inflammation both critical in heart health.
Today is the day you start to respect your body and it’s inner workings!
Eating nutrient rich food and topping up with good plant-based supplements where necessary you’re giving your body what it is asking for. Which supplement do you think is the most overlooked one that women don't take in menopause? Find out here!
Symptoms are your body crying out for help – listen to it and dramatically reduce major health concerns of the future. The quality of your menopause IS your chance to course correct to a healthy and happier life!
Symptoms are your body crying out for help ~ listen to it
Thyroid Health
This is very much dependent on your liver health; in early stages of an under-active thyroid, I would encourage you to seek help and manage this before going on thyroxine. A cleaner liver can help your thyroid work more efficiently. The less visceral fat the better your thyroid can be, I’ve had a client recently prove this and lower her thyroxine level as her liver was working so much better.
Newer research suggests that Vitamin D3 deficiency is commonly seen in this period too. Low Vitamin D3 can impact thyroid health leading to hypo-thyroid function, which in turn impacts negatively on hot flushes. (Ashok et al, 2022; Arslanca et al, 2020).
Burning tongue
Your tongue is a muscle and as oestrogen declines it does have an effect on muscle mass plus your saliva glands reduce by around 40/50%. This can manifest as a dry mouth at night and for some a burning sensation on the tip of the tongue. These are signs that you’re nutrient deficient so you can start on a good multivitamin that includes zinc and the B complex. There will be vitamin D in an MV but not enough. Get my handy Supplement Starter Guide here >>>
Alzheimers
Dementia is one the big 3 concerns in health after menopause and deficiency in vitamin D3 can increase chances of Alzheimers by 80% and taking a supplement can reduce your chances by 40% (Dr Rhonda Patrick Anti-Aging Expert)
Vitamin D3 is THE cheapest supplement there is - so there's no excuse at just a couple of pennies a day!
Hot Flushes
Hot flushes are the most intricate of all menopause symptoms because they result from a complex mix of health imbalances that combine to create this thermal effect. During my presentations, I illustrate the symptoms as a pyramid, with hot flushes as the capstone. The layers beneath build upon each other to culminate in the final symptom—flushing. Addressing your symptoms at ANY STAGE can significantly decrease the chances of experiencing a hot flush, which is beneficial.
I encounter women in their 60s and 70s who simply endure these flushes, which is quite concerning. This ongoing issue indicates that your body is signaling distress, and continuing to ignore it rather than addressing the root cause is not advisable.
You can resolve and relieve hot flushes completely and the younger you do this the better.
Vitamin D3 along with B12, iron, folate, magnesium, calcium, vitamin C and iodine all play a part in supporting the various intricate workings in your body to help regulate you and bring your health to a balanced point where you will exhibit no symptoms.
Your body does not work in isolation. All of your organs in the body are connected via chemical messengers, called hormones. They work synergistically together. The role they play inside your body is to maintain the body in homeostasis.
This is a term that physiologists and endocrinologists refer to as maintaining the body in a state of equilibrium. When one hormone is low (or too high!) this sends chemical and neurological messages to other hormones to counteract the environment changes. The one effective way you can manage your hormone imbalances is to feed your body the nutrients it requires to work optimally.
Give your body the nutrients it wants so that it can make the hormones that it needs
Optimal levels of nutrients in your blood need to be higher than the levels measured by the NHS; they check that you're existing; not thriving! To THIVE you need to greater nutrition than stress levels (to eliminate symptoms). With the right foods and good plant-based supplementation you can achieve this.
I explain all of this in my 2 hour master class - get your FREE access here!
Are there lifestyle solutions to reduce menopause symptoms and belly fat?
Absolutely YES! If you are experiencing mild to moderate symptoms you can mostly likely do this yourself. You need to follow a specific regime for sleeping, eating, moving and boosting Vitamin D3 production and I have a self help area to support you with this here.
You'll need to also focus on gut and liver health repair plus your nutrition levels too ( you do not get enough nutrients from food to combat the state of health you’re currently in). Prioritise rebuilding your sleep if this is an issue; if you sleep well then it's stress and nutrition. I specialise in this area and I will help you rebuild your energy and sleep and reduce your debiliating symptoms. I have my consultation options here.
Find out if you're taking enough vitamin D3?
In an interview I did with MD and naturopathic Dr Charles Rouse he stated this is how you work out your daily intake of vitamins D3:
multiple 35iu x the number of lbs you weigh
If you are 10 st that would be: 4900iu. The amount recommended by the NHS to keep you alive is 400iu, the NHS recommend you don’t take over 4000iu but this is not a given this is advice. I’m currently taking 6000iu a day to up my levels from sufficient to optimal and I will do a another test after 3 months. I got my vitamin D3 tested here.
Your vitamin D3 levels are volatile and can increase/decrease dramatically depending on the time of year. This information in this blog is intended as guidance only and is not a replacement for you doing your own research or seeking medical advice from a doctor or other professional. Please contact me for a free no obligation chat if you would like help.
References:
Meet Andrea
Andrea is a shiatsu and chinese medicine practitioner who uses the principles of chinese medicine in a completely practical way to help you resolve your symptoms naturally and effectively. If you live locally you can book in for wonderfully relaxing Shiatsu for Menopause, otherwise Andrea does online indepth consultations where you'll leave with an actionable plan to follow. Andrea is also passionate about doing workplace talks.
KNOWLEDGE . PAUSE . FLOURISH
