Autoimmune disease is no longer rare.
Did you know that 1 in 12 Americans is currently living with an autoimmune disease? Even more eye-opening? One in five of us already has an auto-antibody. These conditions are far more common than most people realize.What’s even more sobering is that women make up nearly 80% of those affected.
As a health coach, I meet women every day who are doing all the “right” things — eating whole foods, getting to the gym when they can, taking care of their families — and yet, they’re still battling fatigue, joint pain, brain fog, and mysterious symptoms that don’t add up. It’s a confusing and frustrating place to be. And it’s where many women land as they approach midlife.
But here’s what I wish every woman knew: you have more power than you think when it comes to your immune system.
How many people do you know that live with autoimmunity?
I can think of at least 4 close relatives (all women), 1 close friend, and the VAST majority of clients I work with. Oh, and yours truly.
Two of the most underappreciated tools in your autoimmune prevention toolbox?
Vitamin D and omega-3s.
The Research You Need to Know
A groundbreaking randomized trial called VITAL showed that five years of daily vitamin D supplementation resulted in a 22% reduction in confirmed autoimmune diseases. Omega-3 supplementation led to an 18% reduction in confirmed and probable autoimmune conditions.
These are significant numbers — especially considering how accessible and affordable these nutrients are.
Why Vitamin D Matters More Than Ever in Midlife
As estrogen levels begin to shift during perimenopause and menopause, women naturally become more susceptible to inflammation and immune dysregulation. This is one reason why autoimmune conditions often flare or first appear during this transitional season.
This happened to me personally when I hit menopause; I wish I’d taken my vitamin D level more seriously.
Vitamin D acts as a hormone that influences over 200 genes, many related to immune function. It helps regulate T cells and reduce the kind of chronic inflammation that leads to autoimmunity.
Unfortunately, low vitamin D is incredibly common — especially in women who work indoors, live in northern climates, or use sunscreen consistently (all wise choices, but they limit vitamin D synthesis from the sun).
Here’s the goal:
Aim for a blood level of 50–80 ng/mL for optimal immune and hormonal support.
And if you’re wondering how to raise your vitamin D, Dr. Mark Hyman offers this simple equation:
For every 1,000 IU of D3 you supplement with, you raise your blood levels by about 5 ng/mL.
That means if you’re sitting at 30 ng/mL, you’ll likely need around 4,000 IU/day to move into optimal range — though it’s always wise to test, not guess, and work with your provider to personalize your dose.
Don’t Overlook Omega-3s
Like vitamin D, omega-3 fatty acids play a central role in calming inflammation and supporting healthy immune function. They’re also essential for mood regulation, brain health, and hormonal balance — all of which become especially important during midlife.
If you’re not regularly eating wild-caught fatty fish like salmon or sardines, a high-quality omega-3 supplement may be a smart addition to your routine. Aim for around 1,000–2,000 mg of EPA + DHA per day — ideally sourced from a clean, third-party-tested brand.
A Gentle Call to Action
If you’re a woman in your 40s, 50s, or beyond, now is not the time to brush aside these basics. You don’t need to overhaul your life overnight — but you can start with a few small steps*:
- Ask your provider to check your vitamin D level.
- Consider supplementing with D3 + K2 if you’re below 50 ng/mL.
- Incorporate more omega-3s from food or supplementation.
- Prioritize your health like your future depends on it — because it does.
You were not made to suffer silently through perimenopause or menopause. You were made to thrive. And sometimes, it starts with something as simple as sunlight in the morning, a nutrient-dense plate, or a few capsules of D3.
*Just a heads-up: this info is meant to educate and empower—not to replace medical advice. Always check in with your doctor or healthcare provider before making any big health changes.