Vitamin D Deficiency and Low Estrogen: The Link

An estimated 77% of Americans don’t get enough vitamin D.

Vitamin D is one of the most crucial elements for health in the whole human body. It is necessary for moderating and utilizing calcium, which is one of the most important elements in cellular function. It also moderates and utilizes phosphate. It is crucial to immune system function, to reproductive function, to bone health, and to healthy neurotransmitter and mental health.

Of striking importance is it’s role in women’s health.

First, researchers have found that there are specific proteins determined by DNA that control the ability of the body to use and process vitamin D and estrogen at receptor sites at the same time. This suggests that the genetic success of the two molecules is paired. The status of vitamin D or estrogen in any given individual may indicate problems in the other element.

If you are deficient in vitamin D, you may be deficient in estrogen. If you are deficient in estrogen, you may be deficient in vitamin D.

Women’s genes appear to modulate hormones — specifically estrogen — and vitamin D in the same way. Genetically determined receptor sites for estrogen and vitamin D work together to make sure that the body is able to ingest and process the minerals and hormones that it needs for maximum health.

Second, Vitamin D appears to play a critical role in the activity of reproductive hormones, specifically estrogen.  Vitamin D is active at hormone receptor sites, helping estrogen to be able to be activated.

Without sufficient vitamin D, even women with genetically healthy estrogen receptors are at risk of suffering from low estrogen.

Women are constantly asking me what they can do to increase their estrogen levels.

With conditions like hypothalamic amenorrhea, PCOS, female atheltic triad syndrome, or simple stress, it is very common to have low estrogen levels.

If you suffer from any of these conditions, there is a good chance you also have low estrogen (best to get tested to be sure!).

I normally tell women with these conditions that the best thing they can do is:

eat a diet rich in carbohydrate and fat, reduce stress, and perhaps gain some weight. They may also wish to play around with phytoestrogen intake.

What I have been remiss in overlooking is how powerful vitamin D supplementation can be.

Research demonstrates that women who are deficient in estrogen are often deficient in vitamin D.

Since vitamin D helps boost estrogen utilization at receptor sites, as well as increases health and hormone production in general, it may be a significant for boosting estrogen levels.

To that end, I highly recommend either being sure to get at least 20 minutes of SPF-free noontime sun exposure daily, or taking an emulsified vitamin D supplement.

I personally take a vitamin D supplement and it is the most important thing I do all day. It curbs my cravings, helps me sleep better at night, strengthens my immune system, boosts my libido, and helps me be more energetic.

The vitamin D supplement I take is available at Amazon here.

What about menopause?

Is vitamin D effective for raising estrogen levels at menopause?

Even while vitamin D is rumored to help, unfortunately, the reading I have done suggests that it doesn’t make too much of a difference. This is because menopause is marked by a decrease in hormone production. Vitamin D may help estrogen be active at receptor sites, but if the ovaries have stopped making estrogen altogether, then there’s very little vitamin D can do to help.

Fortunately, there is always some estrogen left over being produced by the ovaries, and estrogen is still produced by fat cells. To that end, vitamin D can certainly help in menopause (and will definitely help with problems like insulin resistance, inflammation, a weak immune system, energy, mood, and bone density – all other estrogen remaining issues). I do recommend taking it (again, my favorite supplement here at Amazon) as a menopausal women.

That just should also be complemented by other strategies for increasing estrogen and hormone production in menopause:

plenty of carbs and fats; plenty of sleep; lots of movement and walking; weight-bearing, anaerobic exercises; and phytoestrogen experimentation.

What about estrogen dominance?

What does vitamin D do if you have too much estrogen, however? Does it just make it worse?

Actually, it doesn’t.

Vitamin D has been shown to reduce estrogen and progesterone levels in those who have too much of these hormones. Vitamin D has a significant moderating effect. It makes the receptor sites function properly, such that it boosts utilization if need be or decreases utilization if need be. If you have too much, it can reduce your levels. If you have too little, it can enhance them.

So don’t fear vitamin D if you have high estrogen levels. In fact, you may in all likelihood benefit from supplementation as well.

Here, again, is the vitamin D supplement I personally take.

And even though “adequate” vitamin D levels are around 30 ng/mL, aim for around 50-60 if you’re getting your blood tested, because that’s where you get your best benefits. You can test your levels through your local doctor or an online service like WellnessFX if you’re interested!