Monthly Menstrual Meals - Time to Boost your Vitamin D Levels!

As the holidays approach, our sources of vitamin D diminish. In Canada, our long winters reduce the quantity of vitamin D that we receive from sunlight. This can impact our menstrual cycle!

Vitamin D regulates many beneficial reproductive processes, as its receptors can be found in the ovarian cells itself (Meliana, A. et al., 2022). It is involved in the formation of steroids as well as the development of ovarian follicles (i.e., which mature and release eggs) (Meliana, A. et al., 2022). It interferes with the production of sex steroid hormones such as estrogen and progesterone by controlling the levels of anti-müllerian hormone (AMH), which is a hormone involved in the number of growing follicles and ovulation (Meliana, A. et al., 2022). Therefore, inadequate levels of vitamin D can affect AMH, which in turn can delay follicular development and lower estrogen levels (Meliana, A., et al., 2022). As a result, a female can experience prolonged periods.

As evidence, a study investigated the impact of different serum vitamin D levels on women’s menstrual cycles; it was determined that those with low serum vitamin D experienced 40% longer menstrual cycles (Łagowska, K., 2018). Results also showed increased rates of oligomenorrhea (i.e., infrequent menstrual periods) and amenorrhea (i.e., absence of menstrual periods) than the control group (Łagowska, K., 2018). Overall, women in the study who did not meet the ideal vitamin D level of 30 ng/mL had 5 times the odds of experiencing menstrual cycle disorders (Łagowska, K., 2018). This research highlights the necessity of adequate vitamin D in menstrual health and regulation.

With this in mind, it is important to supplement the source we usually get from sunlight, particularly during winter months.

Although vitamin D supplementation is convenient, here are a couple of recipes that will also provide you with a healthy source of vitamin D:

Sardines with your choice of sides:

• Fish can be costly sometimes, especially for us students. Therefore, canned or fresh sardines are not only affordable but also one the great sources of vitamin D as it will also provide you with heart-healthy omega-3 fatty acids and calcium (Sheryl Huggins Salomon, 2022).

• Sardines can be taken with your choice of sides, such as with salads, pasta, bread, eggs, and rice.

• If affordable, other sources of fish such as salmon, tuna, and swordfish are also the best sources of vitamin D (Sheryl Huggins Salomon, 2022).

Start your day with a healthy fortified cereal/oatmeal:

• It is important to note that not all cereals/oats claiming to have nutrition and fibers are naturally occurring. These cereals are fortified or added with essential vitamins and nutrients to increase the quality of food (Jody Braverman, 2023).

• Oats and Cereals, especially whole grain cereals, are not only high in vitamin D but many other vitamins as well as cholesterol-lowering fibers (Jody Braverman, 2023).

• They are easy and affordable. Some of the best brands that sell fortified cereals are (Jody Braverman, 2023):

  • Total Whole Grain Breakfast Cereal

  • Cheerios Original

  • Quaker Oatmeal Squares Breakfast Cereal

  • Post Great Grains

  • Special K Original

Now we hope you raise those vitamin D levels this season and get your periods on track!

References:

Jody Braverman, 2023. 11 Healthy Fortified Cereals and 10 to Avoid. LIVESTRONG.COM. https://www.livestrong.com/article/86402-list-fortified-cereals/

Łagowska, K. (2018). The relationship between vitamin D status and the menstrual cycle in young women: a preliminary study. Nutrients, 10(11), 1729.

Meliana, A., Salsabila, H., Witarto, B. S., & Wahyunitisari, M. R. (2022). The role of adequate vitamin D levels in the menstrual cycle of reproductive-age women. Maj Obs Gin, 30(3), 154-160.

Sheryl Huggins Salomon. (2022, September). 10 Vitamin D-Rich Foods to Add to Your Diet. EverydayHealth.com. https://www.everydayhealth.com/foods-high-vitamin-d/