Vitamin D after menopause: bones, mood and safety

Name: Vitamin D after menopause: bones, mood and safety
Creator: MenoWoman

Vitamin D helps the body absorb calcium and keep bones strong, which matters more after menopause. Large trials in healthy adults have not shown that extra vitamin D prevents fractures, falls or depression.

Researched by the MenoWoman team. Edited by Marcela Sat. Updated 7 November 2026. We may earn from links.

See a doctor if you have bone pain, muscle weakness, a fracture from a minor fall, kidney stones, or if you think you may be taking too much vitamin D.

What it is

Vitamin D is a fat-soluble vitamin. The skin makes it when exposed to sunlight. It helps the gut absorb calcium and helps build bone.¹

Few foods contain much vitamin D naturally. Fatty fish and fish liver oils are the best sources, with smaller amounts in egg yolks and cheese. In some countries, milk and cereals are fortified.¹

Supplements come as vitamin D2 or D3. D3 raises blood levels more and keeps them up longer.¹

What the research shows

Bones. Vitamin D and calcium together give small gains in bone density in postmenopausal women. Results for preventing fractures in people living at home are inconsistent.¹

The VITAL study followed 25,871 generally healthy adults for about 5 years. Vitamin D did not reduce total, hip or other fractures compared with placebo.¹

The US Preventive Services Task Force reviewed 11 trials with 51,419 adults over 50. It found too little evidence to judge whether vitamin D and calcium prevent fractures in this group.¹

Falls. The same task force concluded that vitamin D does not reduce falls in adults over 65 who live at home.¹

Mood. Low vitamin D is linked with depression. But in VITAL, supplements did not prevent depression or low mood compared with placebo.¹

Heart and cancer. Large trials have not shown that vitamin D prevents heart disease or new cancers.¹

Vitamin D still matters for people who are low in it. Supplements treat soft bones caused by severe deficiency.²

Vitamin D is only one part of bone health. Exercise, especially strength training, has a small but real benefit for bone density after menopause.³ Balance exercises such as tai chi can improve stability.⁴ See exercise and strength training.

Safety and who should be careful

Normal amounts are generally safe. Too much, almost always from supplements, can raise blood calcium. This can cause nausea, confusion, heart rhythm problems and kidney damage.^1,2

In the Women's Health Initiative, vitamin D taken with calcium raised the risk of kidney stones by 17% over 7 years.¹

Some people may not absorb or make enough vitamin D. They include older adults, people with obesity or past weight-loss surgery, and those with Crohn's disease or ulcerative colitis.²

Vitamin D can interact with some medicines. Examples include steroids like prednisone, thiazide water pills, the weight-loss drug orlistat, some statins and some seizure medicines.²

A doctor or pharmacist can check whether it interacts with any medicines or other supplements you take.

How it is available

Vitamin D supplements are sold over the counter almost everywhere. Higher-strength products are prescription-only in some countries. Advice on routine supplements, especially in winter, differs by country and by how much sun people get.

A doctor can order a blood test if they think your level may be low.

The bottom line

Vitamin D is needed for healthy bones, and people who are low in it can benefit from correcting it.²

For healthy women with normal levels, large trials suggest extra vitamin D does not prevent fractures, falls, depression, heart disease or cancer.¹

If you are worried about your bones, ask a doctor about your fracture risk. They can advise on bone density scans and treatments with proven fracture benefit.

What it is used for: evidence rated

Option	Evidence	What the research shows
Bone loss	Some evidence	Helps bone density a little when taken with calcium; a trial of 25,871 healthy adults found no fewer fractures.¹
Falls	Weak evidence	A US expert panel concluded with moderate certainty that it does not reduce falls in older adults at home.¹
Low mood	Weak evidence	Low levels are linked with depression, but the large VITAL trial found no benefit from supplements.¹

Ratings explained: how we rate. Always talk to a doctor or pharmacist before starting a medicine or supplement.