Vitamin D: Are you getting enough?
Vitamin D is a key nutrient that supports bone strength, immune health, and cognitive function. As we age, maintaining adequate vitamin D levels is vital for preventing serious health issues. One of the most affordable ways to boost vitamin D is through sun exposure—a simple walk during daylight can make a big difference. But if you’re indoors most of the day, supplementation is a convenient and inexpensive option. Whether from sunlight, food, or supplements, making vitamin D a priority can greatly benefit your overall well-being.
How Vitamin D Helps
- Bone Health: Vitamin D helps the body absorb calcium, which is vital for building and maintaining strong bones. It reduces the risk of osteoporosis, fractures, and bone deformities like rickets in children and osteomalacia in adults.
- Immune Function: It supports the immune system, helping the body fend off infections and reduce inflammation. Research shows that vitamin D can play a role in protecting against illnesses like the flu, colds, and even autoimmune diseases. A recent study showed those with adequate levels of Vitamin D had decreased risks of contracting Covid-19.
- Mood and Mental Health: Vitamin D is linked to the regulation of mood and helps prevent conditions like depression and anxiety. Low levels are often associated with Seasonal Affective Disorder (SAD) and other mood disorders.
- Heart Health: Some studies suggest that adequate vitamin D levels can help regulate blood pressure and reduce the risk of heart disease by improving vascular health.
- Muscle Function: It contributes to muscle strength and function, reducing the risk of falls, particularly in older adults. Low levels of vitamin D can lead to muscle weakness, pain, and even atrophy over time.
Best Ways to Get Vitamin D
- Sunlight Exposure: The skin synthesizes vitamin D when exposed to UVB rays from the sun. About 10-30 minutes of midday sun a few times a week can be sufficient for many people, depending on skin type, location, and time of year. Ideally if you want to limit your exposure to midday sun, trying to get more sun in the morning or dawn, also known as sunlight optimization could be beneficial with minimal risks of extreme sun exposure to avoid skin cancer risks. Morning sunlight also has the added benefit of regulating your circadian rhythm.
- Food Sources: Certain foods naturally contain or are fortified with vitamin D:
- Fatty fish like salmon, mackerel, and sardines
- Egg yolks
- Fortified milk and dairy products
- Mushrooms
- Cod liver oil
- Supplements: For individuals who don’t get enough from sunlight or food, vitamin D supplements can help maintain optimal levels. The recommended daily intake can vary, but for most adults, 600-800 IU per day is typical, with higher doses sometimes recommended for older adults or those with severe deficiencies, especially based on your geo location. If you tend to live in the northern states that don’t get too much sun in the winter months you might want to increase your dosage to 2000-5000 IU.
When choosing vitamin D supplements, you’ll find two forms: vitamin D2 and vitamin D3. Vitamin D2, derived from plants, is present in fortified foods and some supplements, while vitamin D3, naturally produced by the body, comes from animal-based foods. While both forms can increase vitamin D levels, studies suggest that D3 (cholecalciferol) is more effective at raising and maintaining blood levels compared to D2 (ergocalciferol). For this reason, many experts recommend D3 as the preferred option, as it aligns with the body’s natural processes and is commonly found in foods that naturally contain the vitamin.
Effects of Vitamin D Deficiency with Age
As people age, the risk of vitamin D deficiency increases due to several factors, including reduced skin synthesis, less time spent outdoors, and decreased absorption. Here are some of the key effects of not getting enough vitamin D as you age:
Bone Weakness and Fractures: Vitamin D deficiency can lead to brittle bones, increasing the risk of osteoporosis and fractures, particularly in postmenopausal women and older men. This can result in significant mobility issues and a higher risk of falls. Without enough vitamin D, the body struggles to absorb and use calcium effectively, leading to low bone mineral density.
Muscle Weakness: Low vitamin D levels contribute to muscle weakness and discomfort, increasing fall and injury risks. Coupled with age-related muscle loss (sarcopenia), which results in approximately 5% muscle loss per decade after 30 and accelerates to around 8% per decade after 60, the impact is significant. Prioritizing vitamin D intake along with regular strength training can help maintain muscle health and prevent age-related declines in strength and mobility.
Immune System Decline: A deficiency can impair immune function, making older adults more susceptible to infections like the flu, pneumonia or even covid.
Cognitive Decline: Emerging research links low vitamin D levels to cognitive decline and an increased risk of dementia and Alzheimer’s disease. Vitamin D supports brain function by reducing inflammation, promoting nerve cell health, and aiding in neuroprotection. Studies suggest that individuals with adequate vitamin D levels have better memory, focus, and overall cognitive performance.
Increased Risk of Chronic Diseases: Vitamin D deficiency has been associated with higher risks of chronic conditions like cardiovascular disease, hypertension, type 2 diabetes, and certain cancers (like colorectal cancer).