Vitamin D3 has been all over the news the past few years and with good reason: it’s a necessary part of a healthy diet and important to longevity and good health. It is particularly important for women, especially those over forty. In this article, you’ll learn about the specific vitamin D3 benefits for women.

Scientists currently estimate that 90% of the population is deficient in vitamin D3. The reason for this is clear: more and more people spend most of their time indoors; we no longer live and work in the sun like our ancestors did.

Also called the Sunshine vitamin, D3 is manufactured by the body when it is exposed to the sun’s UVB rays. When I talk about exposure, I mean that you need to show some skin … a lot of it … in fact, the best way to do it is to be buck naked. Although I’m not encouraging you to get a sunburn,  UVB rays do not penetrate clothes or glass so if you’re out in the sun fully clothed with a hat and sunglasses and just your forearms, hands and calves showing, then you’re not getting enough sun. And if you think you get enough sun when you’re driving to work in your car or sitting next to a sunny window in your kitchen, you’re wrong.

Okay so what are the Vitamin D3 Benefits for women? Here’s a list:

1. Strong bones and teeth (necessary for proper calcium absorption)
2. Breast health (may be good for breast cancer prevention)
3. Balance, muscle strength and coordination (prevents falls)
4. Heart health (reduces inflammation)
5. Studies link proper levels of D3 with the prevention of 17 types of cancer
6. Arthritis (vitamin D3 is known as the “joint-rebuilding” vitamin

vitamin d3 benefits for womenIf you’re wondering why it seems like vitamin D3 is a cure-all, that’s because it’s not a vitamin at all, but a powerful hormone that is found in every cell of your body. Your body needs D3 for proper functioning and it needs vitamin D3 to do the kind of repair work that can slow aging. (Vitamin D3 is not a vitamin because the body can make it, but we will continue to refer to it what it was called when it was first discovered and miscategorized in the 1920’s.)

Progressive doctors and medical experts across the United States are now recommending that people take 5000 iu of vitamin D3 from cholecalciferol per day to maintain optimal health. This is especially important as we age since are bodies become less efficient at creating vitamin D.

The brand that I’ve been taking is called Ultimate Vitamin D3 5000 iu from Earth Mama Nutritionals. It is vitamin D3 from cholecalciferol and is derived from lanolin. It also comes with a bonus ebook that is exclusively available to customers: 7 Secrets About Vitamin D3 Most Doctors Don’t Know that details all the vitamin d3 benefits for women that cutting edge scientists are discovering from their research. Reading this ebook will not only teach you how to monitor your 25(OH)D levels (active D3 in your bloodstream) yourself, but will motivate to take your daily dose and get all your loved ones taking it too.


Moderate Alcohol Consumption and Menopause

by Laura Ramirez on September 29, 2012

Moderate alcohol consumption in menopausal women helps build bone density.

Yes, you read that right! Before you start to raise a glass in toast, here are the facts:

According to a study done at Oregon State University by researcher Urszula Iwaniec, drinking a small amount of wine consistently (1-2 four-ounce glasses per night) is actually better for your bones than drinking milk. Alcohol appears to slow the process of bone turnover (breakdown, reabsorption and building of new bone), keeping bones strong and preventing fractures. The key here, Ladies, is consistency and moderation … I don’t know about you, but this is certainly something that I can live with 🙂

As a health researcher and menopause transition coach, I was thrilled by this news because I enjoy a 4 ounce glass of wine every night while cooking dinner.   It’s a ritual that helps me to unwind after a long day of running several businesses and taking care of my family. Who knew my vice (which I had been feeling guilty about for years and had been planning to give up) was actually building my bones.

moderate alcohol consumption

Of course, red wine is better for you than white wine (which is also better for your heart), but white is my preference. Red wine makes me sleepy.

This news was almost as good as the news that moderate coffee consumption helps prevent cancer and dementia. What a year this has been! My two remaining vices have been vindicated and I no longer have to give them up.

Published in Menopause, Iwaniec’s study shows a link between moderate alcohol consumption and a slower bone turnover rate. This makes for stronger bone.

It’s important to understand that many of the bone density building drugs on the market have been known to build new bone while preventing the breakdown of old bone which may initially show an increase in bone density while in actuality, the body is building a fragile bone structure (made primarily of old bone) and thus more susceptible to fractures.

Since the study only included 40 women (ages 50-60), a more extensive study needs to be done to confirm the findings. While menopausal women around the world may be ready to raise their wine glasses in a toast, it’s important to remember that we’re talking about moderate alcohol consumption here. Also, these findings do not apply to younger women who are in the midst of building the bone mass that will carry them through their adult lives.

Until a new study disproves the findings in this most recent study though, I plan to continue to enjoy my nightly glass of wine. Please share your comments below.

Copyright © by Laura Ramirez. All rights reserved.

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Soy for Menopause? New Study Shows It Significantly Reduces Hot Flashes

January 9, 2012

Soy for menopause – does it really work to reduce hot flashes? Some researchers say no, but in a recent double blind study, after 12 weeks of using a natural S-Equol supplement (an ingredient found in fermented soy), women’s hot flashes were reduced by a whopping 58%. Not only did taking a daily dose of […]

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Are Menopause Symptoms in Women, Alcohol Use and Breast Cancer Risk Related?

December 3, 2011

A question that I am often asked in the seminars I lead is, “Are menopause symptoms in women, alcohol use and breast cancer risk related?” Women have to give up a lot of habits during menopause in order to preserve long term health and many are hoping to hold on to that nightly glass of […]

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Menopause Symptoms: Breast Pain May Signal Breast Cancer

December 2, 2011

Menopause symptoms: breast pain or tenderness could be a warning sign of breast cancer. We’ve all read about the 2002 study that linked hormone replacement therapy to breast and uterine cancer in menopausal women. That study was later debunked due to some flaws in the study, yet still, fears about the outcome of using hormone […]

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Yoga for Menopause Symptoms

November 17, 2011

Yoga for menopause has many important benefits that researchers are just beginning to wrap their minds around. Long touted as an exercise that has more than just a physical benefit to the body, yoga strengthens the muscles, helps create a sense of balance, improves the core muscles (which are essential to good posture) and calms […]

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Menopause Symptoms: Memory Loss – Are You Really Losing Your Mind?

November 16, 2011

Menopause symptoms: memory loss … is it real or imagined? Do our memories really fail drastically as we age? I often wondered about this because as a menopausal woman who is raising two teenage boys, I would often chide myself for forgetting this or that, but I also noticed that my teenage boys could barely […]

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Menopause Symptoms: Early Warning Signs That You Are Going Through The Change

November 15, 2011

Menopause symptoms: early indications that you are going through midlife transition can help you prepare for it. This is important for many reasons, but primarily because when hormone levels drop, your body is more susceptible to disease and the other unsettling effect of growing older. In an article posted on, Moira de Swardt has […]

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Menopause Symptoms: Yoga Relieves Aggravating Symptoms

November 14, 2011

Menopause symptoms: yoga is an exercise that is appealing to menopausal women because of its many important benefits. In addition to reducing stress through calm, focused movements, it elongates the spine, stimulates internal organs, creates a better sense of balance and builds muscle mass in a way that enhances the feminine form. Although weight training […]

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Menopause Symptoms: Exhaustion & The Antidote

November 12, 2011

Menopause symptoms – exhaustion may be at the top of your list of symptoms and the solution, may be surprising to you because it may seem counterintuitive to the problem. The hard part about exhaustion is that the other symptoms of menopause may compound it. For instance night sweats can disrupt your sleep at night, […]

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