☀️ Vitamin D, Midlife Health & Menopause: Making the Most of the Sunshine

After what feels like a very, I mean very…. long winter, we’ve finally had some sunshine in blighty! — and it’s lifted everyone’s mood instantly, I know it has mine for sure!

But it also brings up a question I get asked a lot, especially by midlife women:

How much sun do we actually need for vitamin D — and are we doing it right?

For years, we’ve been told:

10 minutes a day
Hands and face exposed
Avoid the midday sun

And honestly, it’s confusing.

So here’s a simple, up-to-date way to think about vitamin D — without overcomplicating it.

☀️ Why Vitamin D Matters More in Midlife

As we move through perimenopause and menopause, vitamin D becomes even more important for:

Bone health (reducing osteoporosis risk)
Muscle strength and recovery
Immune function
Mood and energy levels

And importantly:

👉 Our ability to produce vitamin D from sunlight reduces with age

So what worked in your 30s may not be enough now.

☀️ How Much Sun Do You Actually Need?

The old advice of “10 minutes on hands and face” is now considered too minimal, especially in the UK.

A more realistic approach is:

Around 10–30 minutes of sunlight
A few times per week
With larger areas of skin exposed (arms or legs if possible)
Ideally between 11am–3pm when sunlight is strongest

You don’t need to sunbathe — just being outside with some skin exposed can be enough.

⚠️ Finding the Balance

This isn’t about tanning or burning.

Fairer skin → less time needed
Darker skin → may need more exposure
Always avoid burning

👉 Think regular, gentle exposure, not extremes.

🌿 What If You’re Not Getting Enough Sun?

Let’s be honest — this is the UK! Book as many mini breaks as your wallet and time allows!

Even in summer, consistency can be difficult.

So we also need to support vitamin D through food and, in many cases, supplements.

🥗 Best Foods for Vitamin D

Vitamin D is difficult to get from food alone, but these help:

Oily fish (salmon, mackerel, sardines)
Eggs (especially the yolk)
Fortified foods (some milks, cereals, yoghurts)
Mushrooms exposed to sunlight

Think of food as support, not your only source.

💊 Do You Need a Supplement?

For many midlife women — yes.

In the UK, general guidance suggests:

10 micrograms (400 IU) daily, especially in autumn and winter

But many women benefit from:

1000–2000 IU daily (check with your GP if unsure)

Especially if:

You spend a lot of time indoors
You’re training regularly
You have joint or bone concerns

🏋️‍♀️ Exercise + Vitamin D (Often Overlooked)

Vitamin D doesn’t work in isolation.

For midlife health, you also need:

Strength training

Supports bone density and muscle function (Hips, wrist and spine the major sites)

Weight-bearing movement

light jogging, step work, even small jumps, if you have no contraindications then more impact work is great. If you are mindful of your pelvic floors then those simple exercises of breathing in and pulling up will really help.

*If you are unsure of your bone health and have family history of osteoporosis why not ask your GP for a DEXA scan. There are many private clinics now that do not need a referral and can have one from around £90 – £250. Email me for suggestions ( I do not have any affiliation with any clinics)

Outdoor movement

Combines:

sunlight
movement
mental wellbeing

Even a short walk in the sun is doing more than you think.

💛 A Simpler Way to Think About It

You don’t need to track every minute or get this perfect.

A good approach looks like:

Getting outside regularly
Letting some skin be exposed safely
Moving your body consistently
Supporting with nutrition and supplements

✨ Final Thought

Midlife woman exercising outdoors in sunlight to support vitamin D and menopause health — Getting outside in natural light is one of the simplest ways to support your health in midlife.

Midlife health isn’t about extremes — it’s about consistency.

The sunshine we’ve had this week is a reminder that sometimes the simplest things:

fresh air
movement
light

…are still some of the most powerful.

👉 Want more support?

If you’re working on rebuilding your strength and health in midlife, you can find more guidance, support and ways to work with me here:

🔗Email me!

Jane Dowling
Fitness Professional

Vit D