Best Vitamin D Supplements for Perimenopause
Vitamin D is essential in perimenopause for bones, mood, and immune health. Find out which form, dose, and product to choose for the best results.
Why Vitamin D Matters So Much in Perimenopause
Vitamin D deficiency is extremely common, particularly in regions with limited sunlight, and perimenopause adds another layer of concern. Oestrogen plays a role in how efficiently the body converts sunlight and dietary vitamin D into its active form, so as oestrogen falls, vitamin D status can decline even in women who spend time outdoors. Adequate vitamin D is essential for bone density, which becomes a significant priority in perimenopause as oestrogen loss accelerates bone turnover. It also supports immune function, mood regulation, and cardiovascular health, all of which are areas of increased vulnerability during this life stage. Many women in perimenopause benefit significantly from supplementation, particularly if they live above 50 degrees latitude, work indoors, or have darker skin.
D3 vs D2: Which Form Is More Effective
Vitamin D supplements come in two main forms: D3 (cholecalciferol) and D2 (ergocalciferol). D3 is the form the body produces in response to sunlight and is more effective at raising and maintaining serum vitamin D levels. Research consistently shows that D3 is superior to D2 for this purpose, and D3 supplements are now widely available and typically the same price as D2. Most high-quality vitamin D supplements use D3, so checking the label before purchasing is worth the extra few seconds. Vegan D3 derived from lichen is available for those who avoid animal products; standard D3 is usually derived from lanolin in sheep's wool. D2 is still used in some prescription formulations and fortified foods, but D3 is the better choice for supplementation.
Dosage: How Much Vitamin D Do You Need
The official recommended daily allowance for vitamin D in most countries is between 400 and 800 IU, but many experts and research bodies argue this is insufficient for adults who are deficient or who have limited sun exposure. The Endocrine Society and other bodies suggest that most adults need 1,500 to 2,000 IU per day to maintain sufficiency. For women in perimenopause, a dose of 1,000 to 2,000 IU per day is a commonly recommended starting point, ideally confirmed by a blood test that reveals your current levels. Upper safe limits are generally considered to be around 4,000 IU per day for routine supplementation, though therapeutic doses under medical supervision can be higher. Getting tested before supplementing is the most precise approach.
Taking Vitamin D with K2 for Bone Health
Vitamin D improves calcium absorption in the gut, but for that calcium to end up in bone rather than soft tissue, vitamin K2 is also needed. K2 activates proteins that direct calcium into bone and teeth and help clear it from arterial walls. For this reason, many nutritionally informed clinicians now recommend taking D3 alongside K2, particularly in perimenopausal women focused on bone health. The most effective form of K2 is MK-7, which has a longer half-life than MK-4 and requires a smaller dose to be effective. Combined D3 plus K2 supplements are widely available and are a practical choice for women who do not want to manage multiple separate pills.
Supplement Form: Capsules, Drops, and Sprays
Vitamin D supplements come in several formats. Oil-based softgel capsules are the most common and generally have good bioavailability, as vitamin D is fat-soluble and absorbs better when taken with fat. Liquid drops are easy to adjust in dose and are useful for anyone who struggles to swallow capsules. Oral sprays that deliver vitamin D under the tongue or to the cheek are another option and may bypass some digestive absorption variability, though evidence for their superiority is mixed. Whichever format you choose, taking vitamin D with a meal that contains some fat, such as breakfast or lunch, consistently improves absorption compared with taking it on an empty stomach.
Choosing a Quality Supplement
The supplement industry is largely unregulated, so choosing products with third-party testing certifications is important. Organisations such as NSF International, Informed Sport, and USP test supplements for label accuracy and contaminants. UK supplements can also carry the GMP (Good Manufacturing Practice) mark, indicating consistent manufacturing standards. Beyond certification, look for supplements that use D3, include K2 if bone health is a concern, and have a short ingredient list without unnecessary additives, fillers, or artificial colours. Own-brand pharmacy vitamin D supplements are often just as well-formulated as expensive branded options and are tested to similar standards, so price alone is not a reliable quality indicator.
Monitoring Your Vitamin D Status Over Time
Because vitamin D is fat-soluble, it can accumulate in the body over time, which means both deficiency and excess are worth monitoring. A simple blood test measuring 25-hydroxyvitamin D levels tells you where you stand and can be done through your GP or a private test provider. Optimal levels are generally considered to be between 75 and 125 nmol/L. Testing once a year, ideally at the end of winter when levels are typically at their lowest, gives you useful information for adjusting your dose. If you are tracking your overall wellbeing and symptom patterns using an app like PeriPlan, noting when you start or change your supplement routine gives you context for interpreting changes in mood, energy, or other symptoms over time.
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