As women, our menstrual cycle is a normal part of life, but what happens if it’s irregular or comes with painful symptoms? While many over-the-counter and prescribed medications can provide relief, they can also cause side effects (and no one wants that!) The good news is that there’s a potent vitamin superhero that can do wonders for helping regulate your period and promote better reproductive health: vitamin D. That’s right, vitamin D isn’t just for bone health; it’s a small but mighty nutrient that can be a game changer by helping regulate your menstrual cycle. In fact, there’s a link between vitamin D and menstrual cycle length (who knew?) Let’s explore how vitamin D can help you on your quest to greater reproductive health.

What is an irregular menstrual cycle?

An irregular menstrual cycle or irregular period occurs when your menstrual bleeding starts either earlier or later than expected, and you can’t predict it in advance. Typically, normal menstruation occurs between 21 and up to 38* days apart, but with an irregular period, you could experience bleeding fewer than 21 or more than 38 days apart from cycle to cycle. In addition, if you take all your cycles over the past six months, the difference between the shortest and the longest has to be more than 8 days for it to be considered irregular. You may also notice that your bleeding is lighter or heavier than normal, and your symptoms, like cramping, headaches, and breast tenderness, may be amplified. Irregular periods may mean reduced fertility, so ensuring you have a healthy cycle is crucial during the childbearing years.

While there are many possible causes for irregular menstrual cycles, like weight changes, overexercising or anatomical changes in the uterus, and underlying medical problems like PCOS, one of the most common is hormonal changes or imbalances. Many women turn to vitamins to regulate menstrual cycle irregularities instead of medications. While there’s ongoing research into these alternative treatments, it’s unclear how effective they are for major gynecological issues.

What is vitamin D?

Vitamin D is a fat-soluble vitamin that aids in many of the body’s crucial functions. What does it mean to be fat-soluble, you might ask. Put simply, it just means that vitamin D is best absorbed with fats and stored in your body’s fatty tissue and the liver. For years, vitamin D has been renowned for its ability to help with numerous bodily functions like:

• Bone health
• Brain cell activity
• Muscle function
• Immune system support

However, new studies show that its low levels are linked to unpredictable, irregular cycles. Thus, it’s one of the vitamins that might be used for irregular menstruation regulation. Unfortunately, vitamin D deficiency is growing increasingly common, with first-world countries like the United Kingdom and the USA seeing growing instances in women of all ages. Lack of nutrients like vitamin D is tied to hormonal imbalances, which can lead to numerous health issues, including irregular menstruation.

Why is vitamin D important for women?

Vitamin D is a crucial tool for helping regulate female hormonal health. This vital nutrient influences progesterone levels, which impact a variety of functions, including fertility, pregnancy, menopause, and, of course, menstrual regularity. Some animal studies suggest that vitamin D deficiency can lead to a reduction in fertility and impaired neonatal growth. Apart from taking vitamin D for period regulation, this nutrient offers a wide array of other benefits. They include:

• Mood regulation
• Bone health
• Immune function
• Healthy pregnancy
• Heart health

Vitamin D also impacts the follicular phase of your menstrual cycle, affecting factors like follicular development, ovulation, follicular phase length, and oocyte maturation. For those trying to become pregnant, maintaining healthy vitamin D levels is essential.

All said, vitamin D is one of the most important vitamins for a woman’s overall physical and emotional well-being! 

What does vitamin D have to do with my menstrual cycle?

As we mentioned earlier, vitamin D is essential for proper hormonal function in women, and new studies show a connection between low vitamin D and periods being irregular. But why is that, and what makes vitamin D so effective for menstrual regulation? The question must be asked, “Can vitamin D supplements affect menstruation, and if so, how?” 

The answer seems to tie into the role vitamin D plays in follicular growth, ovulation, and cycle regulation. A study performed in 2021 showed that “a decreased level of vitamin D was associated with 13.3 times [higher] odds of an irregular cycle.” When it comes to the best vitamins for regular periods, there’s no denying vitamin D tops the list! 

Another interesting fact is the connection between vitamin D levels and hypothyroidism (you’ve heard of this pesky guy before.) As our faithful Hormonas know, the thyroid is responsible for releasing numerous hormones into your body, ensuring it functions properly. When your hormones are off, your entire body gets out of balance, and symptoms like irregular periods can occur. You may also experience other symptoms like slow metabolism, hair loss, weight gain, fatigue and hormonal acne. 

Vitamin D may impact the regulation of the enzyme responsible for converting androgens into estrogen in human bone cells, which can be a helpful protection for women in perimenopause. While this study is in relation to bone health, it’s crucial for defending against weakening bones during menopause. Additionally, natural supplements like vitamin D can help regulate AMH levels, a crucial ovarian reserve marker, which can impact ovulation. 

How much vitamin D do I need to regulate my menstrual cycle?

When it comes to vitamin D supplementation, there’s no one-size-fits-all dosage. There are a ton of different factors that go into determining how much your body needs to help regulate your menstrual cycle, control PMS symptoms, and aid in reproductive health. They include:

• Your age – Older women need to take low-dose vitamin D daily with calcium in order to prevent fractures.
• Your skin tone – Since darker skin contains more melanin, which inhibits vitamin D absorption, those with darker skin typically have lower levels of vitamin D compared to lighter skin tones living in the same place and may need a higher dose
• Geography – Interestingly, the farther away from the equator that you live, the weaker the sun’s rays, and the more vitamin D you may need.
• The season – During the winter months, your body has less opportunity to create vitamin D since the sun sets earlier, and we typically stay inside to avoid the cold.
• Your lifestyle – People who spend more time indoors typically need more vitamin D than those who are outside for large portions of the day. 

While we understand it can be frustrating not having an exact answer as to how much vitamin D you need to help regulate your menstrual cycle, you can follow these guidelines for the recommended daily amount in international units (UI):

• Children up to age 1 – 400 IU
• Ages 1 – 70 – 600 IU
• Ages 70+ – 800 IU

Of course, it’s important to talk to your doctor before starting any new supplement in order to know your specific correct dosage. Studies show that women with less than 30 ng/mL of vitamin D were almost five times as likely to have menstrual disorders as those with normal levels. 

How do I know if I’m getting enough vitamin D?

Knowing if you’re getting enough vitamin D can feel like a guessing game, but it doesn’t have to be. To start, you’ll want to have your doctor order blood work to check your levels so you can have an accurate baseline. If that’s not possible, you can do a bit of detective work with your body on your own. Check for the following symptoms which can indicate low vitamin D levels:

• Muscle weakness
• Pain in your bones
• Fatigue
• Mood swings
• Depression

There are other possible reasons behind these symptoms, including hormone irregularities, so you’ll also want to order a thyroid test. Women aren’t the only ones who can suffer from vitamin D deficiencies. In children, it can cause:

• Bone pain
• Muscle weakness
• Joint deformities
• Bowed or bent knees

Understanding how to spot vitamin D deficiencies is the first step to getting treatment and helping reset your body to a healthy state.

What is the correlation between vitamin D deficiency and periods?

Vitamin D is directly connected to your menstrual cycle in a number of ways, including:

• Regulating menstrual cycle length and variation
• Reducing menstrual cycle pain
• Impacting follicle growth and development

While it may seem surprising that a vitamin can have such a powerful impact on your menstrual cycle, vitamin D is undoubtedly one of the most important nutrients for maintaining your reproductive health. 

Tips for regulating your menstrual cycle with vitamin D

Now that you know how powerful vitamin D is for period regulation, you’re probably wondering how to implement it into your daily life. Let’s go over some of the top ways you can incorporate more vitamin D into your daily routine.

Eat healthy

One of the easiest ways to get more vitamin D into your body is through the food you eat. While maintaining a nutrient-dense diet full of fresh fish and eggs is excellent for balancing your hormones, you can also choose healthy snacks like almonds, apples, and fortified cereals. 

Get enough sun

There’s nothing like the feel of warm sunlight on your skin, so don’t be afraid to soak up the rays in your quest for more vitamin D. Of course, you’ll want to watch out for UV rays, but 10 to 30 minutes a day is the best way to help maintain healthy vitamin levels. Don’t forget to apply creams with SPF 30 to 50 for extra protection on sunny days. They help prevent harmful sun effects, skin aging, and cancer while still allowing enough UV exposure to maintain normal vitamin D levels. 

Take a supplement

Supplements are an easy way to integrate more vitamin D into your diet, especially if you’re not a fan of fish or vegetables. However, since vitamin D is a fat-soluble nutrient, your body can’t get rid of the excess through urine like it can with water-soluble vitamins. That said, you can take too much and cause a toxic level to build up in your body, which can cause nausea, vomiting, and muscle pain. To avoid this miserable scenario, check with your doctor to ensure you’re taking the correct dosage. 

Use a sun lamp

If you live in a region that doesn’t get much sun a sun lamp can be an excellent way to get some added vitamin D. Sun lamps are often used to treat seasonal depression since they’re believed to emit similar UV radiation as the sun. However, just like being outside, sun lamps can cause skin damage or even cancer, so be sure to do your research and talk to your doctor to set up a plan on how to use this tool safely. 

So, does vitamin D affect periods?

Yes, vitamin D is an important nutrient that can impact your menstrual cycle. When you’re vitamin D deficient, it can negatively impact your reproductive health, leading to irregular periods and even fertility issues. Talking to your doctor and increasing your vitamin D through supplements, food, and sun exposure can not only make you feel better but may help restore menstrual cycle regularity. At Hormona, we’re committed to helping women understand and manage their hormones. That’s why we’ve created the Hormona app, which makes monitoring your hormones easier than ever. It’s your end-to-end solution for understanding and living in harmony with your hormones! 

FAQ

Can vitamin D affect your period?

Yes, vitamin D may affect the length, strength, and regularity of your period.

What blocks vitamin D absorption?

If left untreated, cystic fibrosis, Crohn’s disease, and celiac disease can impair the intestines’ ability to absorb enough vitamin D from supplements.

Who should take vitamin D?

The Endocrine Society recommends that children and teenagers aged 1 to 18, pregnant individuals, adults with pre-diabetes, and those who are 75 years or older take vitamin D regularly. On the other hand, healthy adults aged 19 to 74 do not require supplementation.

Who shouldn’t take vitamin D?

People with kidney disease, high calcium levels, sarcoidosis, tuberculosis, and those with certain medical conditions shouldn’t take vitamin D. Be sure to talk to your doctor before starting any supplemental treatment. 

Can too much vitamin D affect the menstrual cycle?

While vitamin D can be toxic in large doses since it’s a fat-soluble nutrient, high doses aren’t known to have an impact on the menstrual cycle.

I started taking vitamin D, and my period is late. Is there a connection?

Some women wonder, “Can vitamin D supplements delay your period?” but there’s no known connection between starting to take a vitamin D supplement and a delay in your menstrual cycle. 

Does Vitamin D cause bleeding?

In general, no. However, people with certain conditions who are taking blood-thinning medications could experience more severe bleeding in their GI tract when their vitamin D levels are higher or while taking vitamin D supplements.

Does vitamin D increase or decrease progesterone?

Vitamin D increases progesterone and doesn’t impact estrogen levels in your body. 

Does vitamin D affect ovaries?

Yes, vitamin D affects your ovaries, specifically follicle development.

Can I take vitamin D3 during periods?

Absolutely! Vitamin D3 is excellent for helping reduce period pain and uterine cramping.

Can vitamin D3 affect your period?

Yes, vitamin D3 is excellent for helping to reduce period pain and uterine cramping.

Can vitamin D deficiency cause spotting between periods?

No. It can’t.

Can vitamin D delay your period?

No, taking vitamin D shouldn’t delay your period.

Does vitamin D make your period heavy?

No, vitamin D shouldn’t cause your period to be heavier than normal. 

How long does it take for vitamin D levels to regulate?

It can take anywhere from a few weeks to a few months for your vitamin D levels to regulate, depending on how deficient you are. 

*You may find slightly different ranges for normal menstrual cycle length online. The two main ranges are 21-35 days and 24-38 days. Based on available data, it has been determined that an ovulatory cycle can be as short as 21 days and as long as 38 days; that’s why we use an extended range in our communication.

References

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