Are You Getting Enough Vitamin D? The Menopause Must-Have Nutrient

When it comes to menopause, most conversations focus on hot flashes, mood swings, and weight gain. But did you know that an often-overlooked vitamin can be the key to stronger bones, better immunity, and improved mood during menopause and beyond?

I'm referring to Vitamin D.

Vitamin D is crucial for menopausal health, yet many women don't get nearly enough. Deficiency can lead to increased risks of osteoporosis, weakened immunity, and persistent fatigue—issues that become even more pressing as estrogen levels decline. The good news? You can boost your Vitamin D naturally with the right foods, and today, I'm breaking down my Top Five Mr. Menopause-approved Vitamin D Power Foods that you need to add to your shopping list.

(This article is inspired by my upcoming segment, Mr. Menopause in the Kitchen, airing Tuesday, February 4th at 3 PM PST on The Mr. Menopause Show! In this special series, I'll share menopause-friendly recipes, expert-backed nutrition tips, and simple strategies to fuel your body for optimal health and vitality.)

My Top Five Mr. Menopause-approved Vitamin D Power Foods

1. Salmon – The Omega-3 & Vitamin D Powerhouse

Salmon is rich in heart-healthy omega-3s and is one of the?best natural sources of Vitamin D.

? Farm-raised salmon provides about 526 IU per 3.5-ounce serving, covering about 66% of your daily value.

? Wild-caught salmon can pack an even greater punch, delivering up to 988 IU per serving—124% of your daily value!

Want to maximize your benefits? Go for wild-caught salmon whenever possible for higher nutrient density.

2. Herring – A Tiny Fish with Big Benefits

Herring may be small, but they're packed with powerful nutrients. These little fish feed on Vitamin D-rich plankton, making them an excellent source of this essential nutrient.

? Fresh Atlantic herring provides 216 IU per 3.5-ounce serving, covering 27% of your daily value.

Not a fan of fresh herring? Try pickled or smoked herring for an equally beneficial alternative.

3. Mushrooms – The Only Plant-Based Source of Vitamin D

If you're looking for a plant-based way to boost your Vitamin D levels, mushrooms are your best bet. However, not all mushrooms are created equal.

? Wild or UV-exposed mushrooms provide between 130-450 IU per 3.5 ounces.

? Conventionally grown mushrooms (grown in darkness) have little to no Vitamin D.

Pro tip:?When shopping, look for?wild mushrooms or brands that use UV light?to get the highest Vitamin D levels.

4. Sardines – The Nutrient-Dense Canned Hero

I believe Sardines are one of the?most underrated superfoods. These tiny fish?thrive on Vitamin D-rich plankton, making them a simple, affordable way to get your daily dose.

? One can (3.8 ounces) of sardines provides about 177 IU of Vitamin D—22% of your daily value.

Bonus: Sardines are also rich in omega-3s, calcium, and protein, making them a nutritional powerhouse.

5. Egg Yolks – The Breakfast MVP

Egg yolks have been unfairly demonized in the past, but the truth is, they're packed with essential nutrients—including Vitamin D.

? One egg yolk contains about 37 IU of Vitamin D—5% of your daily value.

But here's the secret: Pasture-raised eggs (from chickens that roam outdoors) contain higher levels of Vitamin D than conventionally raised eggs. So if you want to maximize your intake, opt for pasture-raised eggs!

The Takeaway

The takeaway I hope to inspire with this article is that small, intentional changes in your diet can have a powerful impact on your menopause journey. By adding Vitamin D-rich foods to your meals, you're not just supporting your bones and immune system—you're fueling your body for strength, energy, and longevity.

What's Next?

?? How much do you really know about menopause? Take the Menopause Awareness Assessment today! It's a quick and powerful tool to help you understand your symptoms, health risks, and the best next steps.

?? If you found this article helpful, don't keep it to yourself! Like, share, and comment below—let's keep the conversation going and empower more women to take charge of their health.

Remember—your health is in your hands, and I'm here as a guide and ally, walking you every step of the way!

Until next time,

Tafiq Akhir | Mr. Menopause

Award-winning Menopause & Healthy Aging Specialist

Be on the lookout for the next episode of The Mr. Menopause Show.

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