The Hormone Cafe

In this episode of The Hormone Café, Dr. Sarah Pederson takes a deep dive into one of the most overlooked nutrients in women’s health: vitamin D. She explains why vitamin D is essential for fertility, hormone balance, pregnancy, immune function, bone health, and mood. You’ll also learn which vitamin D test to request, the difference between vitamin D2 and D3, how much you need, and when supplementation or injections may be beneficial.

In This Episode, You’ll Learn

☀️ Why Vitamin D Is So Important

Vitamin D does much more than support healthy bones. Dr. Pederson explains how healthy vitamin D levels may help:

• Support egg development and ovarian function
• Improve endometrial receptivity
• Increase pregnancy rates
• Reduce the risk of preeclampsia
• Lower the risk of gestational diabetes and preterm birth
• Support immune function, mood, and overall health

Vitamin D plays an important role throughout every stage of reproductive health.

🩸 Which Vitamin D Test Should You Request?

Not all vitamin D blood tests are the same.

Dr. Pederson explains why the 25-hydroxyvitamin D (25-OH Vitamin D) test is the correct test for measuring your body’s vitamin D stores and why the 1,25-dihydroxyvitamin D test is only used in rare, specialized situations. Understanding the difference can help ensure you’re getting the right information about your health.

🌞 The Best Ways to Increase Vitamin D

Vitamin D can come from several sources, including:

• Midday sun exposure
• Fatty fish like salmon, mackerel, and sardines
• Egg yolks and beef liver
• High-quality vitamin D3 supplements

Because food sources are limited and consistent sun exposure isn’t always realistic, many adults require supplementation to maintain healthy levels.

💊 Vitamin D2 vs. Vitamin D3

If you’re taking a vitamin D supplement, Dr. Pederson recommends choosing vitamin D3.

She explains that vitamin D3:

• Is the form naturally produced by your body
• Raises vitamin D levels more effectively
• Lasts longer in the body
• Is generally more effective than vitamin D2

Knowing which form you’re taking can make a significant difference in your results.

📈 What Vitamin D Level Should You Aim For?

While levels above 30 ng/mL are generally considered adequate for bone health, Dr. Pederson recommends a goal of 50 ng/mL or higher for hormone optimization and fertility support.

She also discusses general supplementation recommendations based on your current vitamin D level and emphasizes the importance of monitoring levels when taking higher doses.

🥗 How to Improve Vitamin D Absorption

Taking vitamin D correctly is just as important as taking it consistently.

Dr. Pederson recommends:

• Taking vitamin D with a meal that contains healthy fats
• Ensuring adequate magnesium levels, since magnesium is needed to activate vitamin D
• Monitoring vitamin D levels regularly if supplementing with higher doses

These simple strategies can help maximize absorption and effectiveness.

💉 When Vitamin D Injections May Help

For some people, oral supplements aren’t enough.

Dr. Pederson explains why vitamin D injections may be beneficial for individuals with gut, liver, or absorption issues and shares how injections can help restore vitamin D levels more efficiently in certain cases.

🌿 A Real Patient Success Story

Dr. Pederson shares the story of a patient struggling with fatigue, irregular periods, hair loss, and symptoms she assumed were caused by perimenopause.

After comprehensive testing, the true cause was identified: severe vitamin D and iron deficiency. Once those deficiencies were corrected, her energy improved, her mood stabilized, her cycles became more regular, and she no longer needed hormone therapy.

It’s a powerful reminder that nutrient deficiencies can sometimes mimic hormone imbalance.

Weekly Challenge

This week, schedule a vitamin D blood test if you haven’t had one within the past year.

Be sure to:

• Ask for a 25-hydroxyvitamin D (25-OH Vitamin D) test.
• Check that your supplement contains vitamin D3 rather than D2.
• Review your results with your healthcare provider and create a plan if your levels are low.

Key Takeaways

• Vitamin D supports fertility, pregnancy, hormones, immune health, mood, and bone health.
• The correct blood test is 25-hydroxyvitamin D (25-OH Vitamin D).
• Most adults need vitamin D3 supplementation because food and sunlight alone are often not enough.
• Aim for a vitamin D level of 50 ng/mL or higher for optimal fertility and hormone health.
• Take vitamin D with healthy fats and ensure adequate magnesium to improve absorption.
• Vitamin D injections may benefit individuals with absorption issues or severe deficiencies.
• Comprehensive testing can uncover nutrient deficiencies that may be contributing to symptoms often mistaken for hormone imbalance.

Resources & Next Steps

If you’re experiencing fatigue, irregular periods, infertility, PCOS, endometriosis, recurrent pregnancy loss, or other hormone-related symptoms, a comprehensive evaluation may include checking your vitamin D and other key nutrient levels. Our team focuses on identifying and treating the root cause to help you feel your best.