This deficiency is common in PCOS

DEEP DIVE

They call it the “Sunshine Vitamin”

Let’s talk about something that hides in plain sight — literally above us every single day: vitamin D.

We call it the sunshine vitamin, but for women with PCOS, it’s more like the missing link.

Because here’s the truth:
Most of us are walking around vitamin D deficient — even if we think we’re “healthy.”

And that quiet deficiency?
It can mess with everything from your mood to your metabolism.?

Let’s break it down.

1. What Vitamin D Actually Does (and Why PCOS Needs More of It)

Vitamin D is not just a vitamin — it acts more like a hormone regulator and communicates directly with your ovaries, your insulin receptors, your immune cells, and even your brain.

For women with PCOS, vitamin D plays critical roles in:

a. Improving Insulin Sensitivity

Vitamin D helps your cells respond better to insulin. This means fewer blood-sugar spikes, fewer crashes, fewer cravings, and more stable energy.

This alone can dramatically reduce PCOS symptoms.

b. Supporting Ovulation & Cycle Regularity

Vitamin D helps your ovaries mature follicles properly.

Did you know low vitamin D is strongly linked to irregular cycles and anovulation? Ya, me either.

c. Reducing Androgens (Testosterone Surges)

You know that fun combo of acne, oily skin, hair loss, and chin hair sprouting like it has a personal vendetta?

That is typically caused by high androgens.

Believe it or not, vitamin D can help calm that.

d. Boosting Mood & Lowering Anxiety

Vitamin D helps regulate serotonin — your happiness hormone.

When levels are low, depression and anxiety hit harder.

e. Supporting Sleep & Circadian Rhythm

Low vitamin D throws off melatonin production, which increases fatigue and makes cortisol harder to regulate.

f. Reducing Inflammation

Inflammation is one of the 5 PCOS drivers.
Vitamin D helps reduce systemic inflammation that worsens acne, bloating, joint pain, and fatigue.

It’s truly wild that one nutrient touches THIS much.

2. Why Women with PCOS Are Often Deficient

There are several reasons PCOS and low vitamin D tend to go hand-in-hand:

a. Hormones affect vitamin D metabolism

Women with PCOS have trouble converting vitamin D into its active form.

b. Insulin resistance interferes with vitamin D absorption

There’s a strong connection:
Low vitamin D → worse insulin resistance → lower vitamin D → worse insulin resistance…
It’s a loop.

c. Lifestyle + environment

• Indoor jobs

• Less sun exposure

• Sunscreen (important… but blocking vitamin D)

• Long winters, especially in Northern countries

d. Diet rarely provides enough

Even “vitamin D rich” foods only contain tiny amounts.

e. Poor sleep and high cortisol lower vitamin D levels

And PCOS women often struggle with both.

Put all that together, and deficiency becomes the norm.

Studies show 70–85% of women with PCOS have low vitamin D.

3. What Low Vitamin D Feels Like

You might see yourself in this list:

• Constant fatigue, no matter how much you sleep

• Winter-like mood even in summer

• Slow weight loss or unexplained weight gain

• Cravings — especially carbs and sugar

• Frequent breakouts

• Hair shedding or thinning

• Brain fog

• Low libido

• Irregular cycles

• Heightened anxiety or irritability

• Feeling cold or sluggish

It’s not “just stress.”
It’s not “just PCOS.”
Your body is quietly signaling that something is out of balance.

4. What Happens When You Raise Your Vitamin D

This is where things get exciting.

When your levels rise into a healthy range, you may notice:

• Better insulin sensitivity

• Easier weight management

• Calmer skin & fewer breakouts

• More predictable periods

• Improved ovulation

• More stable energy

• Reduced inflammation

• Better sleep

• Lower anxiety

• A lift in mood

It’s like giving your hormones a foundation to finally work with you instead of against you.

5. How to Support Your Vitamin D the Right Way

Just like your follicles needed a “healing safety plan” during dread shed…
your vitamin D needs one too.

Here’s how to rebuild it naturally:

a. Get Sunlight the Smart Way

Aim for 10–15 minutes of midday sun on arms + legs
3–4 times per week.
(Without burning! Always avoid overexposure.)

This tells your body, “Hey, make more vitamin D!”

b. Add Vitamin D–Rich Foods

• Salmon

• Egg yolks

• Sardines

• Mushrooms

• Fortified yogurts or milks

It won’t fix deficiency alone — but it helps.

c. Supplement (Most PCOS Queens Need This)

Generally: 1,000–2,000 IU of vitamin D3 (with K2) is a safe daily dose —
but the BEST thing you can do is to first talk to your doctor or health practitioner about first getting your levels tested.

Some women with PCOS need more for a period of time to refill their tank.

d. Pair It With Healthy Fats

IMPORTANT: Vitamin D is fat-soluble.
Take supplements with a meal containing:

• avocado

• olive oil

• nuts

• salmon

• whole eggs

This dramatically improves absorption.

e. Support Your Circadian Rhythm

Vitamin D and melatonin have an intimate relationship.
If your sleep is off, your vitamin D may struggle too.

Focus on:

• morning sunlight

• winding down early

• cutting screens 1 hour before bed

• magnesium at night

• consistent sleep/wake times

Reversing PCOS isn’t just about what you stop doing — it’s about what you restore.

Vitamin D is like cellular sunshine.
It fuels your mood, your cycles, your metabolism, your inflammation levels, and your energy.

And for many of us?
It’s been running on empty.

So if you’ve been feeling tired, moody, inflamed, or stuck in your symptoms…

It might not be your willpower.
It might not be your diet.
It might not even be “just PCOS.”

It might simply be this:
Your body has been waiting for the light to come back on.

Here’s to recharging, restoring, and rebuilding your hormone health — one sunbeam at a time.

^{Why PCOS Queens? I want to save you the energy and time in researching and instead give you the shortcut to managing PCOS. I want to help you avoid feeling self-conscious and thinking you have to accept how things are. I want to help you overcome the worst of your symptoms, feel empowered and discover your inner strength. I want to hand you the keys to take back control of your life.}

*Disclaimer: Every women is unique, and this information is provided for educational purposes only. I share summarized research data and personal experience, but this should not be considered medical advice. Always consult your healthcare provider for guidance on your specific health needs.