Bone Ache, Fatigue, Mood Swings… Is It Menopause—or Vitamin D Deficiency?

Donna Peters
2 days ago
4 min read

There’s a lot to love about this time of year. Cosy jumpers, warm drinks, roaring fires, and homemade chicken soup… I won’t bore you with a list of the things I don’t like, but catching a cold or starting to feel a bit low as the days get shorter is definitely up there.

Many of the symptoms of low vitamin D—fatigue, low mood, muscle aches, even joint pain—are often dismissed as “just menopause” or part of getting older. But in reality, low vitamin D could be a major factor contributing to these issues. I often test my clients’ vitamin D levels to see exactly what’s going on, as it's surprising how many of us are low in this nutrient.

In this post, I’m going to explain why a lot of that autumn slump comes down to your vitamin D levels. Vitamin D is sometimes called the ‘sunshine vitamin’—so no prizes for guessing why we might start running low as the sunlight fades.

We’ll cover everything you need to know about vitamin D: how to tell if you might be low, who should get tested, where and how to get tested (and how to do it for free if possible), and how to boost your levels naturally through food. Full disclosure: as the days get shorter, food alone won’t give you enough vitamin D—but we’ll get to that.

Why You Really, Really Need Vitamin D

Vitamin D is a superstar nutrient. Technically, it’s a hormone. Low levels can have serious health consequences, including increased risk of:

Cancer
Osteoporosis
Rickets in children
Asthma
Tuberculosis
Multiple sclerosis (and other autoimmune diseases)
Heart disease
Diabetes
Dental problems

Why Levels Drop

Here are some of the main reasons vitamin D levels dip, especially as the sunlight diminishes in autumn:

Sun cream: Your body makes vitamin D when your skin is exposed to UV rays—but sunscreen blocks those rays, so vitamin D production drops.
Age: Older bodies are less efficient at converting sunlight into vitamin D. The kidneys, in particular, are less good at creating the active form (calcitriol).
Kidney or liver disease: These organs are essential for activating vitamin D, so problems here can lower your levels.
Digestive issues: Any imbalance in your gut can reduce how well your digestive system absorbs vitamin D.
Obesity: Fat cells hoard vitamin D, storing it away so it isn’t available in your bloodstream.
Lack of sleep: You need sleep to properly utilise vitamin D, just as you need sunlight to make it.
Stress: Cortisol, the stress hormone, reduces vitamin D uptake, leaving it stuck and unused.
Skin colour: Higher melanin in darker skin protects against UV rays—but it also limits vitamin D production.
Lifestyle factors: Nightshift workers, children who always wear sunscreen, or anyone who rarely sees the sun are at higher risk.

Did You Know?

Studies show that...

People with low vitamin D are 11 times more likely to be depressed than those with normal levels. [source: PLoS One. 2013;8(3):e58725]
Vitamin D may slow the progression of Alzheimer’s disease. [source: J Alzheimers Dis. 2012;29(1):51-62]

10 Signs You Might Be Low

Depression, anxiety, irritability, mood swings
Low bone density or fractures
Fatigue or decreased performance
Muscle cramps or weakness
Joint pain (especially back and knees)
Trouble regulating blood sugar / post-lunch energy crashes
Frequent infections or low immunity
Slow wound healing
Low blood calcium
Unexplained weight gain

These symptoms are often overlooked because they don’t feel urgent—but they’re signals your body is struggling.

Who Should Get Tested

If any of the above resonate, you should get tested. Many GPs are happy to do this test. If your doctor isn’t keen, private testing is an option and usually costs around £44. It’s a simple finger-prick test you can do at home, then get guidance on safe supplementation.

The test you need is the 25-hydroxy vitamin D test (25-OH vitamin D or Calcidiol 25-hydroxycholecalciferol). This is the most accurate way to measure vitamin D in your body.

Tip: Go in armed with your symptoms—your GP will be more likely to test if you show clear reasons why it’s needed.

If you test very low, you’ll usually need a high-dose supplementation, followed by retesting. Vitamin D toxicity is rare but possible, so knowing your levels first is essential.

Common ‘Yes, Buts’

“I already take a vitamin D supplement.”
“I get plenty of sun.”
“Wouldn’t my doctor check this if it were a problem?”
“I don’t have time to test.”

If none of the symptoms apply to you, you might be fine. But even in summer, low levels are possible. One client spent hours in the sun with minimal sunscreen and her vitamin D was only ¼ of the recommended level. Moral: get tested.

How to Boost Vitamin D

Sunlight: 10–30 minutes of sun exposure daily, without sunscreen, is ideal.
Supplements: Generic 1,000 IU daily is common, but it’s best to know your levels first.
Food: Oily fish (salmon, sardines, fresh tuna, trout, mackerel), egg yolks, and liver are good sources.

Track It

There's a fabulous app called D Minder Pro. You can track your vitamin D levels, sun exposure, and supplementation. It’s a little technical, but a great tool if your levels are low—or if you’re just a bit of a geek like me.

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Private Health Tests:

We offer a range of private tests along our nutrition programmes, our most popular include -

Essential Health Check (£55) - Measures 18 different health markers, including cholesterol and triglycerides, liver function, vitamin D, iron deficiency and B12.
Comprehensive Health Test (£175) - Measures 39 key health markers, including cholesterol, diabetes, vitamin D, vitamin B12, folate, liver function, iron deficiency, inflammation, and a full blood count.

Private Clinic fees:

A course of 3 consultations - £450.

1:1 personalised health coaching, usually over 12 weeks
Initial online consultation – 1.5 hours (Zoom)
Food Diary Review
Personalised Food Plan based on your individual state of health and your health goals
Personalised Supplement Plan
Evaluation of current medication and supplement interactions
2x 45-minute review sessions (via Zoom) at 4-week intervals

Click here to book

Private Health Tests:

We also offer a range of private tests if required, our most popular include -

Essential Health Check (£55) - Measures 18 different health markers, including cholesterol and triglycerides, liver function, vitamin D, iron deficiency and B12.
Comprehensive Health Test (£175) - Measures 39 key health markers, including cholesterol, diabetes, vitamin D, vitamin B12, folate, liver function, iron deficiency, inflammation, and a full blood count.