How Does Vitamin D3 Benefit Women?

In today's busy world, women often have to handle many responsibilities all at once, leaving little time for themselves. But what if we told you there's a vitamin that can make a real difference in women’s daily grind?

Women who take care of their health are more likely to live long, healthy, and fulfilling lives. Vitamin D3 is essential for bone health, which is especially important for women as they age.

In this article, we'll explore why vitamin D3 is so significant for women's health. We'll highlight its role in supporting various functions in your body and how it can promote your overall well-being. So, let's dive in and learn how vitamin D3 can make a positive impact on women!


Understanding Vitamin D3

Let's talk about vitamin D. This friendly nutrient plays multiple roles in our bodies and does some incredible things! Here's the scoop: vitamin D is not just any ordinary nutrient. It's special because it works as both a nutrient we get from our diet and a hormone that our bodies produce. How cool is that?

Our bodies have a neat trick up their sleeves - they can make vitamin D when our skin gets some sunlight. When sunlight touches our skin, it triggers a reaction that converts a special molecule into vitamin D3.1 Plus, we can also get vitamin D from certain foods like fatty fish, fortified dairy products, egg yolks, and some mushrooms.2

Now, here's the thing - getting enough vitamin D solely from sunlight and food can be a challenge, especially if we don't spend much time outdoors. But don't worry, there's a solution! Vitamin D supplements can come to the rescue, ensuring we get the right amount.3

Remember, everyone's vitamin D needs are different depending on factors like age, health conditions, and individual requirements. To maintain optimal health, the Food and Nutrition Research Institute (FNRI) of the Department of Science and Technology (DOST) advises a daily intake of 200 IU (5 mcg) of vitamin D3 for both Filipino men and women. For adults over 30 to 49  years old, the recommended daily allowance increases to 400 IU (10 mcg) daily.4 It is crucial to meet these guidelines to ensure you're providing your body with the right amount of vitamin D3 for overall well-being.


What Can Vitamin D3 Do For Women: 

Now that you're familiar with vitamin D3, it is time to learn about its benefits to women. Here are some of them!


Bone Health and Calcium Absorption

Ladies, let's talk about the importance of vitamin D for your bones. Vitamin D3 facilitates the absorption of calcium in the intestines, ensuring an adequate supply of this mineral for bone mineralization and strength.5 Without sufficient vitamin D3, calcium cannot be effectively absorbed, leading to an increased risk of osteoporosis, a condition characterized by weakened bones and a higher likelihood of fractures.6


Immune System Support

By incorporating vitamin D-rich foods into your diet and soaking up some sunshine, you'll be unleashing your inner superwoman and helping keep your immune system in top shape.

Vitamin D3 aids in the production of antimicrobial peptides that help fight off infections and prevent the overgrowth of harmful bacteria and viruses.7 Additionally, vitamin D3 may help reduce the risk of relapses in autoimmune diseases, such as psoriasis and rheumatoid arthritis, which disproportionately affect women.8,9


Mood Regulation and Mental Health

Are you feeling down, anxious, or struggling with mood swings? Emerging research suggests that vitamin D3 may influence mood regulation and mental health. Studies have found an association between low vitamin D levels and an increased risk of mood disorders like depression and seasonal affective disorder (SAD).10 Vitamin D3 receptors are present in areas of the brain responsible for mood regulation, indicating its potential role in promoting mental well-being.11


Hormonal Balance and Reproductive Health

Attention, ladies dealing with PCOS (Polycystic Ovary Syndrome)! Vitamin D is here to lend a helping hand on your journey to hormonal balance and well-being. PCOS is known for its disruptive symptoms like irregular periods, hormonal imbalances, and fertility challenges. But fear not, because vitamin D might just be the missing piece to the puzzle.12

Vitamin D helps improve insulin sensitivity through its effect on muscle cell receptors and its influence on the regulation of available circulating calcium.13 By improving insulin sensitivity, vitamin D may help stabilize blood sugar levels and reduce the risk of developing diabetes, a common concern for women with PCOS.14  To top that vitamin D also aids in the production and regulation of sex hormones, such as estrogen and progesterone, ensuring their optimal levels.15


Supports Healthy Aging

Epigenetic aging is a measure of how old your body is at a biological level, as opposed to your chronological age. It studies changes in DNA methylation patterns which are chemical modifications that can affect how genes are expressed.16 This field of study also examines how environmental factors can alter our gene's function.17, 18

Ladies, here's a secret to help slow down the aging process: stock up on Vitamin D!

It turns out that Vitamin D is more than just beneficial for our bones. Vitamin D seems to have epigenetic effects. It can influence how your DNA is activated. For example, one study found that people with low vitamin D levels had more accelerated epigenetic aging than those with adequate levels.

Here's the exciting part: among the 1,600 participants, those with lower Vitamin D levels appear to be "biologically older" than their peers with sufficient levels.19 Additionally, individuals with adequate Vitamin D levels seem to have chromosomes that appear younger than those with deficiencies.

Additionally experts also came together in the first task force on 'Vitamin D and Cognition in Older Adults.20 They agreed that low vitamin D levels and its inefficient use can increase the risk of cognitive decline and related conditions in older adults. However, at the moment, vitamin D levels should not be used as a specific test to diagnose or predict cognitive decline due to a lack of evidence.

The experts also recommended checking vitamin D levels in older adults because low levels are common. However, this advice is not yet specific to cognitive decline and related conditions, as more well-conducted trials are needed to fully support this recommendation.

For future research, they suggest focusing on understanding how vitamin D affects other health conditions and exploring its stimulating or protective effects on brain health at different stages of life. Additionally, studying genetic variations related to vitamin D and brain-specific VDR mutations will be crucial in understanding its impact on neurocognition.21


D-Lightful Health: Women's Guide to Vitamin D

While getting vitamin D from sunlight and a balanced diet is beneficial, there are cases where supplementation may be necessary. Even with a healthy lifestyle, some individuals may have difficulty obtaining sufficient vitamin D levels. That's where supplements can help bridge the gap and ensure you get the right amount of this essential nutrient. If you suspect you might have vitamin D deficiency, consult your doctor and have your Serum D levels tested.

When finding the right vitamin D supplement, your doctor is the best person to turn to for guidance. They have the expertise and knowledge to determine which type of vitamin D supplement is most suitable for your specific needs. One option to consider is Pharex D.

Pharex® D-Vit 800 contains 800 IU of all-important Vitamin D3 or Cholecalciferol! It is a very powerful fat-soluble nutrient that can help boost your body’s immune system. It can also help improve calcium absorption, and regulate bone growth.

For optimal absorption, it is recommended to take Pharex® D-Vit 800 orally with a glass of water, after a meal (preferably with 15g of healthy fat).22 In cases where having a meal is not possible, you can still take the capsule on an empty stomach.

Pharex® D-Vit 800 can be found in all major drug stores nationwide. Each capsule is priced at Php 6.50, and it is also available in boxes containing 30 capsules, which are priced at Php 195.00 per box.

If symptoms persist consult a doctor.


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  • 14. Salehpour, S., Hosseini, S., Nazari, L., Hosseini, M., & Saharkhiz, N. (2019). The Effect of Vitamin D Supplementation on Insulin Resistance among Women with Polycystic Ovary Syndrome. JBRA assisted reproduction, 23(3), 235–238.
  • 15. Zhao, D., Ouyang, P., De Boer, I. H., Lutsey, P. L., Farag, Y. M., Guallar, E., Siscovick, D. S., Post, W. S., Kalyani, R. R., Billups, K. L., & Michos, E. D. (2017, February 1). Serum vitamin D and sex hormones levels in men and women: The Multi-Ethnic Study of Atherosclerosis (MESA). Maturitas.
  • 16. The epigenetics of aging: What the body’s hands of time tell us. (2021, March 26). National Institute on Aging.
  • 17. Epigenetics: Definition, Mechanisms and Clinical Perspective - PMC. (2009, August 26). NCBI. Retrieved July 3, 2023, from 
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  • 19. Does vitamin D affect your “biological age”? - Center for Healthy Aging. (2020, November 18). Colorado State University. Retrieved July 12, 2023, from 
  • 20. Annweiler, C., Dursun, E., Féron, F., Gezen-Ak, D., Kalueff, A. V., Littlejohns, T., Llewellyn, D. J., Millet, P., Scott, T., Tucker, K. L., Yilmazer, S., & Beauchet, O. (2015). 'Vitamin D and cognition in older adults': updated international recommendations. Journal of internal medicine, 277(1), 45–57.
  • 21.Dickens, A. P., Lang, I. A., Langa, K. M., Kos, K., & Llewellyn, D. J. (2011). Vitamin D, cognitive dysfunction and dementia in older adults. CNS drugs, 25(8), 629–639.
  • 22. Silva MC, Furlanetto TW. Intestinal absorption of Vitamin D: a systematic review. Nutr Rev 2018; 76(1):60-76. doi:10.1093/nutrit/nux034.

Supporting Studies: 

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