Vitamin D for Women – Daily Need, Normal Range, Deficiency & Solution

Introduction

Vitamin D, often called the “sunshine vitamin,” is produced by your body when your skin is exposed to sunlight. It is also found in certain foods, such as fish, eggs, soy products, and fortified dairy, as well as in supplements containing vitamin D. Vitamin D helps your body absorb calcium, which is essential for strong bones. But that’s not all, it also supports the immune system, helps keep muscles strong, may reduce inflammation, and may be associated with a lower risk of chronic conditions like heart disease, diabetes, and arthritis. 

Vitamin D deficiency in women can lead to various health issues including bone fractures, muscle weakness, tiredness, and hair loss, and may also lead to changes in the sleep pattern. Globally, around 1 billion people have insufficient vitamin D levels, and over 40% of women of childbearing age are affected¹. Vitamin D deficiency in women is observed across all age groups, from infants and adolescent girls to pregnant and breastfeeding mothers, as well as older women.¹ 

In this article, we’ll explore how much vitamin D per day for women is needed, why it is important, vitamin D deficiency symptoms in women, and tips to increase your vitamin D levels through diet, sunlight exposure, supplements, and lifestyle habits. 

Why Vitamin D Is Important for Women

Vitamin D for women is essential for their overall well-being. It plays a key role in many body functions throughout the different stages of life, from adolescence to pregnancy and menopause, as it^1,3: 

• Supports calcium absorption to build and maintain strong bones 
• Helps prevent osteoporosis and bone fractures 
• Strengthens muscles, reducing the risk of falls and injury 
• Boosts immune system function 
• May help lower inflammation in the body 
• May reduce the risk of chronic conditions like heart disease, diabetes, and arthritis 
• Supports healthy cell growth 
• May offer protective benefits against certain cancers, including breast and colon cancer 
• May help regulate immune responses in conditions such as rheumatoid arthritis 
• May help protect against multiple sclerosis 
• During pregnancy, it may reduce the risk of high blood pressure, high blood sugar, and preterm birth 
• May support natural delivery and reduce the need for a Cesarean section 
• Helps meet the increased calcium demand during breastfeeding for both mother and baby 
• Helps maintain bone strength during and after menopause, when bone loss increases 
• Supports mood and mental well-being 
• May influence the regulation of the menstrual cycle 
• May play a role in weight management, although mechanisms are unclear 

Daily Requirement of Vitamin D for Women

While our bodies can make vitamin D on their own when exposed to sunlight, several factors such as staying indoors, frequent use of sunscreen, having a darker skin tone, or living in places with limited sunlight can affect how much is produced. That’s why getting vitamin D through your diet or supplements is often necessary. 

Vitamin D is a fat-soluble vitamin, meaning it’s stored in your body fat and liver and released as needed. However, its levels can decline over time without regular intake, so a steady intake of the vitamin is necessary to maintain healthy levels. 

Your daily vitamin needs can vary based on your age and specific health needs. For example, older adults need more vitamin D to prevent bone loss, while pregnant and breastfeeding women require increased intake, depending on individual needs and their baseline levels, to support both their health and their baby’s development^1,2. 

The Recommended Dietary Allowance (RDA) of a nutrient is the average daily intake that meets the needs of most healthy individuals. Taking the right amount of the vitamin helps support strong bones, proper muscle function, and immunity without allowing your vitamin D levels to drop too low or rise too high². 

Here’s a simple guide to the RDA of vitamin D for different age groups and needs: 

• Infants (0 to 12 months): 10 micrograms (400 IU) of vitamin D per day for strong early bone development. 
• Children and Teenagers (1 to 18 years):15 micrograms (600 IU) per day to support growth and bone health. 
• Adults (19 to 70 years): 15 micrograms (600 IU) per day for overall health and bone strength. 
• Adults Over 70 Years: 20 micrograms (800 IU) per day as the body makes less vitamin D with age and bones become more fragile. 
• Pregnant and Breastfeeding Women:15 micrograms (600 IU) per day to support maternal health and baby’s development². 

Causes of Vitamin D Deficiency in Women

Many women do not realise that they are at risk of vitamin D deficiency as it can develop gradually and for a myriad of reasons. Here are some causes of deficiency of vitamin D in women: 

• Limited Sun Exposure: Spending most of your time indoors, wearing full-body coverings, or living in areas with limited sunlight can reduce the production of vitamin D¹. 
• Frequent Use of Sunscreen: Although sunscreen protects the skin against harmful rays, it also blocks the UV rays necessary to produce vitamin D². 
• Darker Skin Tone: Higher melanin levels in a darker skin tone reduce the production of vitamin D². 
• Ageing: The skin of older adults becomes less efficient at making vitamin D. Older adults also get less sun exposure as they tend to spend more time indoors and may have lower dietary intake of vitamin D². 
• Poor Diet: A diet low in vitamin D–rich foods, such as fatty fish, and vitamin D–fortified foods may lead to low vitamin levels over time². 
• Breastfed Infants: Breast milk alone doesn’t provide enough vitamin D, so infants often need supplements unless they are given fortified formula or milk². 
• Fat Malabsorption Disorders: Conditions like coeliac disease, Crohn’s disease, or liver problems make it harder to absorb fats that are necessary for vitamin D absorption, which can lead to a deficiency². 
• Obesity: In overweight individuals, vitamin D can get stored in the body fat, making it less available for the body to use². 
• Gastric Bypass Surgery: Surgeries like gastric bypass reduce the part of the intestine where vitamin D is absorbed, increasing the risk of deficiency². 
• Menopause: Low levels of oestrogen during menopause can cause increased bone loss, increasing the risk of osteoporosis and fractures⁴. 
• Pregnancy and Breastfeeding: During pregnancy, the demand for calcium increases for the baby’s bone growth. As vitamin D helps absorb calcium, the need for vitamin D may also rise. Without adequate vitamin D, both mother and baby may face health issues such as low birth weight or weak bones. Breastfeeding moms may also be at risk of vitamin D deficiency, as their vitamin D levels may not meet both their own and their baby’s needs⁵. 

By being aware of the causes of vitamin D deficiency, we can make informed choices about our lifestyle and diet to ensure our bodies get enough vitamin D.  

Symptoms of Vitamin D Deficiency in Women

Vitamin D is essential for overall well-being, and a deficiency in this vital nutrient can lead to a variety of symptoms, many of which may be unnoticed initially. Vitamin D deficiency symptoms in women can range from mild, subtle symptoms to more serious ones over time, as follows: 

1. Asymptomatic in Early Stages

• Many women with vitamin D deficiency don’t show symptoms initially, making it hard to detect⁶. 

2. Common Symptoms 

• Fatigue: A constant feeling of tiredness or low energy despite adequate rest⁶. 
• Muscle twitching: Involuntary muscle spasms or twitches, particularly in the arms and legs⁶. 
• Joint Pain: Discomfort in the knees, hips, or other joints⁶. 
• Mood Changes: May be associated with low mood or depression⁶. 

3. Severe Deficiency Symptoms

• Bone pain: Persistent aches and discomfort in the bones due to weakened bone structure⁶. 
• Joint pain: Pain in the joints, making movement and daily activities difficult⁶. 
• Muscle pain and weakness: Weakness or discomfort in the muscles, often leading to fatigue⁶. 
• Fragility Fractures: Fragile bones and increased risk of fractures⁶. 

4. Chronic Deficiency Effects

• Vitamin D deficiency can lead to weak bones in the long term, increasing the risk of fractures, especially in older and postmenopausal women⁴. 

If you notice any of these symptoms, consult a healthcare provider immediately. 

Diagnosis of Vitamin D Deficiency in Women

You should consider getting tested for vitamin D deficiency if you often feel tired, have weak muscles, or have aches in your bones or joints. You should also get tested if you’re pregnant, breastfeeding, or over the age of 50 years since your body needs higher levels during these stages of life⁶. Laboratory tests that can be used for diagnosing vitamin D deficiency in women include: 

• Vitamin D Blood Test: The most common blood test to diagnose vitamin D deficiency is the 25-hydroxyvitamin D test, which checks the level of vitamin D in your body⁶. 
• Parathyroid Hormone (PTH) Test: Your body might make more PTH if you have low vitamin D levels. Therefore, PTH levels can be used to support the diagnosis of vitamin D deficiency⁶. 
• Calcium and Phosphate Tests: If your vitamin D deficiency is prolonged or severe, your calcium and phosphate levels can also drop, which can affect your bones and muscles⁶. 
• Alkaline Phosphatase (ALP) Test: Elevated ALP is typically associated with vitamin D deficiency and bone disorders. However, normal or low ALP levels do not rule out vitamin D deficiency⁷. 
• Bone Density Test (DXA Scan): A DXA (Dual-energy X-ray absorptiometry) scan measures bone mineral density (BMD) and can assess bone health. It can help assess bone loss that may result from long-term vitamin D deficiency⁸. 

Health Benefits of Adequate Vitamin D in Women

Optimal vitamin D levels are essential for overall good health, promoting strong bones, and supporting vital body functions throughout life. Here are some key health benefits of healthy vitamin D levels in women: 

• Improves Bone Health: Vitamin D helps the body absorb calcium, which is important for strong bones. It prevents bone problems like rickets in kids and osteomalacia in adults, and it also protects older women from osteoporosis, a condition that weakens bones and increases the risk of fractures². 
• Facilitates Growth and Repair: Vitamin D helps the body achieve the right levels of phosphate and calcium in your blood, both of which are important for healthy bone formation and repair². 
• Prevents Muscle Cramps: Vitamin D helps prevent painful muscle cramps and spasms, which can happen when calcium levels are too low². 
• Boosts Immune System: Vitamin D strengthens the immune system, helping the body fight off infections and stay healthy². 
• Reduces Inflammation: It helps lower inflammation in the body, reducing the risk of chronic diseases like heart disease, diabetes, and arthritis². 
• Regulates Blood Sugar: Vitamin D plays a role in controlling blood sugar levels, helping prevent issues like diabetes². 
• Regulates Cell Growth and Reduces Cancer Risk: Vitamin D helps control the growth and function of cells throughout the body. Adequate vitamin D levels can reduce the risk of cancers like breast and colon cancer, by up to 50%³. 
• Reduces the Risk of Fractures: Higher doses of vitamin D (700-800 IU/day) reduce the risk of fractures by 23-43%, especially in older adults³.
• Reduces Muscle Weakness: Vitamin D helps improve muscle strength, lowering the risk of falls in older women³. 
• May Prevent Multiple Sclerosis: Vitamin D may lower the risk of multiple sclerosis, an autoimmune disease that’s more common in women³. 
• Supports Autoimmune Health: Vitamin D helps regulate the immune system, which is useful in managing conditions like rheumatoid arthritis³. 
• Improves Mood: Vitamin D deficiency is linked to depression, and supplementation with vitamin D can improve mood⁴. 

How to Boost Vitamin D and Prevent Vitamin D Deficiency?

If you’re looking to prevent vitamin D deficiency by increasing your vitamin D levels, incorporate these practices into your daily routine to help you maintain optimal levels: 

1. Increase Sun Exposure

Step outside for 10–30 minutes a few times a week between 10 a.m. and 4 p.m. and let your face, hands, arms, and legs soak in the sunlight without applying sunscreen². 

2. Eat Vitamin D-Rich Foods

Add vitamin D-rich foods like fatty fish (salmon and tuna), egg yolks, fortified milk or cereal, mushrooms exposed to sunlight, and cod liver oil to your diet². 

3. Take Vitamin D Supplements

If you’re not getting enough vitamin D from food or sunlight, consider taking vitamin D2 or D3 supplements. Vitamin D3 is generally preferred over D2 for better absorption and efficacy. Consult with your doctor before you begin any supplements². 

4. Spend Time Outdoors

Regular outdoor activities like walking can help your body produce vitamin D naturally^9,10. 

5. Fortified Foods

Look for foods fortified with vitamin D, for example, vitamin D–fortified orange juice, yoghurts, or breakfast cereals². 

6. Consult a doctor

If you are concerned about low vitamin D levels, talk to a healthcare provider for personalised recommendations or a vitamin D test². 

When to See a Doctor

While vitamin D deficiency often doesn’t cause noticeable symptoms, there are some signs that may indicate a deficiency. If you experience any of the following symptoms, you may need to consult a healthcare professional to determine whether you have a vitamin D deficiency: 

• Fatigue: Persistent tiredness or exhaustion that doesn’t improve with rest⁹. 
• Bone Pain or Achiness: Unexplained aches and pains in the bones or joints⁹. 
• Depression or Mood Changes: Feelings of sadness, irritability, or depression that seem out of the ordinary⁹. 
• Muscle Weakness: Difficulty lifting objects or feeling weak when performing everyday tasks⁹. 
• Loss of Appetite: A sudden or unexplained drop in appetite⁹.
• Frequent Illness: Getting sick more often than usual or experiencing frequent infections⁹.  

Conclusion

Vitamin D plays an important role in women’s health. Right from infancy to post-menopause, it’s essential for supporting strong bones, muscles, and immunity, and may even support mental health. Although vitamin D deficiency is common across all age groups and can lead to issues like tiredness, bone pain, and a higher risk of chronic diseases, it is manageable. Getting regular sun exposure, eating a balanced diet, and taking supplements when needed can help you steer clear of the potential issues associated with vitamin D deficiency. Since symptoms of vitamin D deficiency may often be silent, it’s better to get tested regularly if advised by your doctor or if you are at risk of deficiency, especially during pregnancy, breastfeeding, and after the age of 50 years. Take charge of your sunshine vitamin intake and ensure good health and overall well-being. 

Frequently Asked Questions (FAQs)

References

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7. Matsuo K, Mukai T, Furuya A, Suzuki S, et al. A Case of Vitamin D Deficiency without Elevation of Serum Alkaline Phosphatase in a Carrier of Hypophosphatasia. Clin Pediatr Endocrinol. 2013 Oct;22(4):73-6. doi: 10.1292/cpe.22.73. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3809733/ 
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9. University Health Center. (n.d.). 9 vitamin D deficiency symptoms (and 10 high vitamin D foods) [Internet]. Nebraska Medicine; 2025 [Cited 2025 Apr 16]. Available from: https://health.unl.edu/9-vitamin-d-deficiency-symptoms-and-10-high-vitamin-d-foods/ 
10. Fernandes MR, Barreto WDR Junior. Association between physical activity and vitamin D: A narrative literature review. Rev Assoc Med Bras (1992). 2017 Jun;63(6):550-556. doi: 10.1590/1806-9282.63.06.550. PMID: 28876433. Available from: https://pubmed.ncbi.nlm.nih.gov/28876433/  
11. Grundmann M, von Versen-Höynck F. Vitamin D – roles in women’s reproductive health? Reprod Biol Endocrinol. 2011 Nov 2;9:146. doi:10.1186/1477-7827-9-146. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3239848/  

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