Vitamin D is crucial for those who menstruate
Vitamin D is not just for bone health as emerging research demonstrates it plays a much bigger part in women's hormonal and reproductive health. A large study of (77) young women found a strong correlation with those that have low Vitamin D (less than 30 ng/mL) had 5x the odds of experiencing irregular cycles and infrequent ovulation.
There are Vitamin D receptors present in the ovaries, uterus, and other reproductive tissues where they influence estrogen production, insulin sensitivity, and markers of ovarian function like anti-Müllerian hormone (AMH). Those with Polycystic Ovarian Syndrome (PCOS) have trouble ovulation due to disrupted follicle development and altered hormone signaling, but those with low vitamin D levels can also have these issues.
Although you can supplement, fertility clinics can start you on a high dosage ranging from 4,000 - 6,000 IUIs and then taper you to down to 2,000- 1,000 IUIs. What you eat remains a foundational way to support Vitamin D levels. At NourishUs we have accumulated recipes that have ingredients such as fatty fish 🐟 like salmon , mushrooms 🍄 like Shiitake, and egg yolks 🍳 that are rich in Vitamin D. You need at least 600-800 IUI a day and that can be achieved with eating 2-3 eggs a day and at least a 3oz salmon can reach your daily dose of the day.
