Fall is Here - How to Keep Your Vitamin D (and energy) Up as the Days Get Shorter

Amy Anci, BS, MA
Sep 28
4 min read

If you’re reaching for cozy sweaters, craving more sleep, or feeling a little “blah” as the days get shorter, you’re not alone. For women in perimenopause and menopause, the change in season can bring a surprising challenge: dropping vitamin D levels—right when your body needs them most.

Why Vitamin D Matters More in Menopause

We all know calcium is essential for strong bones, but here’s the thing: your body needs vitamin D to actually absorb and use that calcium. There’s another layer—estrogen helps activate vitamin D. When estrogen drops in perimenopause and menopause, your body can’t use vitamin D as efficiently. That means even with enough calcium and some vitamin D, your bones might not get the full benefit.

But vitamin D isn’t just about bones. Research shows it also plays a crucial role in reducing inflammation by regulating immune cells and inflammatory cytokines. Since chronic inflammation is a major risk factor for illnesses like heart disease, diabetes, and even cancer, keeping your vitamin D in a healthy range is about so much more than strong bones.

Vitamin D: Your Body’s Multitasker

Bone strength: Essential as estrogen drops and bone turnover speeds up.
Mood: Low levels are linked with feeling down or sluggish.
Immunity: Helps keep your defenses up during cold and flu season.
Metabolism: Supports steady energy and healthy blood sugar.

Why Do Vitamin D Levels Drop in Fall and Winter?

Less sunlight: Shorter days and more layers mean less skin exposed to the sun, so your body makes less vitamin D.
Body changes: In midlife, weight often shifts to the middle. Vitamin D is fat-soluble and can get “stuck” in fat tissue, making it harder to keep enough in your bloodstream.
Indoor living: Cooler weather means more time inside, further reducing vitamin D production.

When you can’t chase the sun, blend it! Our Vitamin D & K2 Glow Smoothie is your go-to for a nutrient-packed, bone-loving boost—perfect for cooler days.

Nutrition Tip: This smoothie is about 150–180 calories, with protein, healthy fats, and a boost of both vitamin D and K2—perfect for women in menopause who want strong bones and a healthy heart, without a calorie overload.

Here’s the Good News: You Can Take Action!

1. Catch Sun When You Can

Even a few minutes of midday sun on your face and forearms helps. In deep winter, sunlight alone often isn’t enough, so think of this as a bonus, not the whole plan.

2. Move Your Body (No Perfection Needed)

Cardio—like brisk walking, cycling, dancing, or gentle intervals—helps your body break down fat for fuel (lipolysis), which may also release vitamin D stored in fat tissue.

Aim for: 20–30 minutes of movement most days, or “snack” on 10–15 minute bursts a couple of times a day. 10K steps a day is optimal.
Strength counts too: Add 2–3 short strength sessions weekly to protect bone and muscle.
We love Pilates for core strength and mobility.

3. Eat for Vitamin D

On your plate: Salmon, sardines, egg yolks, and fortified dairy or plant milks.
Add magnesium: Pumpkin seeds, nuts, leafy greens.
Include vitamin K2: Fermented foods, certain cheeses.

4. Test—Don’t Guess

A simple blood test shows where you stand. If your levels are low—or if you have risk factors like higher body fat or minimal sun—personalized supplementation can make a big difference. Retest in 8–12 weeks to see what’s working.

5. Keep It Gentle and Doable

Winter is not about perfection. Consistency beats intensity. Even a 12‑minute walk after lunch or a quick strength circuit at home helps your hormones, bones, and vitamin D status.

Why Vitamin D Combined with K2 Is More Beneficial Than D Alone

When it comes to bone and heart health in menopause, vitamin D and vitamin K2 are a true dream team.

Here’s how they work together:

Vitamin D helps your body absorb calcium from food and supplements.
Vitamin K2 acts like a traffic cop, guiding calcium out of your bloodstream and into your bones—where you need it most.

Taking vitamin D alone can boost calcium in your blood, but without enough K2, some of that calcium might end up in your arteries or soft tissues (not good for heart health). K2 activates special proteins that “escort” calcium into your bones and teeth, lowering the risk of unwanted calcium buildup elsewhere.

For menopausal women, this is crucial because:

Bone loss speeds up as estrogen drops, raising the risk of fractures.
Heart health becomes even more important after menopause.
Research shows D and K2 together give you more bone (and heart) benefits than either alone.

How to get both:

Choose a supplement that combines vitamin D3 and K2. Our favorites: Ortho Molecular’s Vit D with K2 and Thorne’s Liquid Vit D & K2. Check out our supplement store or email us for more info.
Add K2-rich foods: fermented foods like kimchi, certain cheeses (Gouda, Brie), egg yolks, and dark leafy greens.

Bottom line:

Pairing vitamin D with K2 helps keep your bones strong and your arteries clear—a win-win for women in midlife and beyond.

What This Means for Your Health

Bones: Lower estrogen speeds up bone turnover. Vitamin D helps you absorb calcium and maintain bone strength. Cardio plus light strength training is a powerful one-two punch.
Mood and Energy: Steady vitamin D can support brighter days, literally and figuratively.
Immune Support: Adequate vitamin D is part of your body’s defense system, especially in cold and flu season.

How Follaine Health Can Support You

You don’t have to figure this out alone. At Follaine Health, we help women in perimenopause and menopause create winter-proof plans that fit real life. We offer:

Functional lab testing (including vitamin D and related markers)
Personalized exercise and nutrition plans
Pharmaceutical-grade supplements
BHRT and menopause health coaching with ongoing support

We’re out-of-network but accept HSA/FSA and provide superbills for possible reimbursement.

Ready to take charge of your vitamin D and overall wellness this season?

Book your free 20-minute discovery call with Follaine Health
Follow us on Instagram @follainehealth for weekly tips and support
Have a question? Drop it in the comments or send us a message—we’re here for you!