☀️ The Sunshine Vitamin Every Woman Over 40 Needs
- agfitnessandhealth
- Oct 8
- 4 min read
If there’s one supplement most women over 40 shouldn’t overlook, it’s Vitamin D — often called the sunshine vitamin. 🌤️
It’s not just another wellness trend. Vitamin D plays a vital role in your energy, bone health, mood, immune system, and even hormonal balance — all areas that can start to shift as we move through our 40s, 50s, and beyond.
Let’s break down why Vitamin D is so important, why many women are low in it, and how to make sure you’re getting enough.
☀️ The Sunshine Vitamin Every Woman Over 40 Needs
💪 Why Vitamin D Matters More After 40
As women, our bodies change with age — especially around perimenopause and menopause. Hormones such as oestrogen begin to decline, which affects bone density, muscle strength, and mood regulation.
Vitamin D helps with:
1. Bone and Muscle Strength
It supports calcium absorption — without enough Vitamin D, your bones can become weaker, increasing the risk of osteoporosis and fractures. This is particularly important for women over 40, as bone loss naturally accelerates during menopause.
2. Immune System Support
Vitamin D helps your immune system stay strong and resilient, which is especially useful during the winter months when viruses are more common.
3. Mood and Mental Well-being
Ever felt a dip in mood during the darker months? Low Vitamin D levels are linked to seasonal affective disorder (SAD) and mood changes. Maintaining healthy levels can help boost your emotional balance and energy.
4. Hormonal and Metabolic Health
Vitamin D supports healthy insulin and thyroid function, both of which affect energy, metabolism, and weight management — key areas many women find harder to balance after 40.
🌧️ Why Many Women in the UK Are Deficient
Here in the UK, Vitamin D deficiency is extremely common — especially between October and April, when sunlight levels aren’t strong enough for the body to produce it naturally.
We make Vitamin D through direct sunlight on our skin, but:
We often spend more time indoors.
Sunscreen (which we absolutely should use for skin protection) blocks Vitamin D synthesis.
Our ability to produce Vitamin D naturally decreases with age.
That’s why public health experts, including the NHS, recommend that adults consider a daily Vitamin D supplement during autumn and winter — and for many women, year-round supplementation can be beneficial.
💊 How Much Vitamin D Should Women Over 40 Take?
According to NHS guidelines, most adults need around 10 micrograms (400 IU) of Vitamin D daily.
However, some women — particularly those with darker skin tones, limited sun exposure, or low dietary intake — may benefit from slightly higher doses (always check with your GP or healthcare provider before increasing your dosage).
Look for:
Vitamin D3 (cholecalciferol) – the form most effectively absorbed by the body.
A supplement that includes Vitamin K2, which helps your body direct calcium into your bones and away from arteries.
🥗 Food Sources of Vitamin D
While it’s hard to get enough from diet alone, these foods can help top up your levels:
Oily fish like salmon, mackerel, sardines, and trout
Eggs (especially the yolks)
Fortified foods such as cereals, dairy alternatives, and spreads
Mushrooms exposed to sunlight
But remember — even a healthy diet often can’t provide all the Vitamin D your body needs in the darker months, so supplementation is key.
🌞 My Top Tip
I like to think of Vitamin D as daily sunshine in a capsule. Especially during the colder seasons, it’s one of the simplest ways to support your energy, mood, and bone strength — all essential for feeling vibrant and strong at every stage of womanhood.
Pair your supplement with:
✨ A daily walk outdoors (even in winter)
💪 Regular strength training to protect your bones and muscles
🥦 A nutrient-rich diet
🧘♀️ Mindful movement and self-care
Small, consistent steps that truly make a difference.
💬 Final Thoughts
If you’ve been feeling more tired, achy, or low in mood — it might not just be “getting older.” It could be low Vitamin D.
So this autumn, make Vitamin D your non-negotiable daily habit. Your body (and your future self) will thank you.
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Empower. Support. Transform.
That’s what we’re all about at AG Fitness and Health — helping women over 40 feel their strongest, healthiest, and happiest through every season. 🌸
About Andrea Gaynor
Hey, I’m Andrea, founder of AG Fitness and Health. I help women over 40 feel strong, confident, and more like themselves again through fitness, nutrition, and self-care that actually fits into real life. I’ve been in the fitness game for 27+ years — and I get how things change in your 40s and beyond.
My style is supportive, no fluff, and always focused on helping you feel empowered and supported every step of the way. 💪
Want to get started? Grab a pair of dumbells and try this FREE at-home workout I created just for women like you:
👉 10-Minute Full Body Dumbell Workout
Let’s connect!
🌐 Website: www.agfitnessandhealth.com
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Andrea xx
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