The importance of vitamin D for PCOS and how to get more of it in your diet

It is estimated that up to 85% of people with PCOS have a vitamin D deficiency (vs. about 30% in the non-PCOS population). Vitamin D is an essential vitamin that plays a critical role in many bodily functions, including bone health, immune function, and mood regulation. It is also thought to be important for managing inflammation and insulin resistance, two strong drivers of PCOS and its symptoms.

We know that people with PCOS typically have lower levels of vitamin D than those without PCOS, and low levels of vitamin D have been associated with insulin resistance, metabolic dysfunction, and other health problems. Ensuring that you are getting enough vitamin D, either through food or supplements, is so important. 

How can you get more vitamin D in your diet?

Fatty Fish like salmon, mackerel, and sardines are good sources of vitamin D. Try including fish in your diet at least twice a week.

Egg Yolks are another good source of vitamin D. Try incorporating whole eggs into your diet, such as in omelets or as a snack.

Mushrooms, especially shiitake and portobello, are good sources of vitamin D. Try adding mushrooms to salads, stir-fries, or as a meat substitute in dishes like burgers or tacos.

Many foods are fortified with vitamin D, including milk, cereal, and orange juice. Be sure to check the label to ensure that the product is indeed fortified with vitamin D.

Sunlight is another important source of vitamin D. Spending time outdoors in the sun can help your body produce vitamin D naturally. Aim for at least 10-15 minutes of direct sunlight per day, but don’t forget your sunscreen after those 10-15 minutes!

What about vitamin D supplements?

Vitamin D recommendations are highly varied from person to person. Vitamin D is a fat-soluble doses and it can be toxic if you ingest too much of it. My recommendation is to have a serum 25-Hydroxy Vitamin D level lab drawn and work with a registered dietitian (like me!) to help you find the right dosage for you to make sure you aren't getting too much or too little. Typically I see people taking such a small dosage of vitamin D (or the wrong type) so they will probably never see a meaningful change in the levels in their body!

Final Thoughts

Vitamin D is an important nutrient for managing PCOS symptoms drivers like inflammation and insulin resistance. Incorporating vitamin D-rich foods into your diet and spending time outdoors can improve your vitamin D levels and potentially improve your PCOS symptoms. Remember to focus on nutrient-dense foods and listen to your body's hunger and fullness cues. 

If you are looking for more help to increase the vitamin D in your diet, check out my Happy & Healthy with PCOS program that includes recipes and meal plans that will help you get the vitamin D you need.

Resources

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