Vitamin D

Vitamin D plays a foundational role in several critical processes for older adults. It supports calcium absorption, which is essential for building and maintaining strong bones, helping to prevent conditions like osteoporosis. It also contributes to immune function, reducing the risk of infections and inflammatory conditions. Additionally, vitamin D is involved in muscle function and has been linked to reduced risks of falls in seniors due to improved muscle strength and coordination. Because aging skin produces less vitamin D from sunlight, maintaining adequate levels becomes increasingly important with age.

For adults aged 71 and older, health experts recommend a daily intake of at least 800 IU (20 mcg) of vitamin D. However, depending on individual factors like sun exposure, geographic location, skin tone, and existing medical conditions, some older adults may benefit from up to 1,000 IU per day. These levels are designed to maintain bone density, muscle health, and immune function. It’s important to consult with a healthcare provider to determine the right dosage, especially if you are taking medications or have chronic health conditions.

Natural sources of vitamin D include fatty fish (such as salmon, sardines, and mackerel), fortified foods (like milk, orange juice, and cereals), and egg yolks. Sunlight exposure—about 10–30 minutes several times a week—also stimulates vitamin D production in the skin. However, older adults often have limited sun exposure due to mobility issues, climate, or skin sensitivity, making dietary sources and supplements an important part of vitamin D management.

Vitamin D levels can be influenced by a number of external and internal factors. Reduced skin thickness, darker skin tones, limited sunlight, use of sunscreen, obesity, and conditions like kidney or liver disease can reduce vitamin D synthesis or absorption. Additionally, medications like anticonvulsants or glucocorticoids may interfere with vitamin D metabolism. Understanding these factors helps guide appropriate screening and supplementation.

Vitamin D deficiency may not always present clear symptoms, but signs can include fatigue, bone or muscle pain, weakness, and an increased incidence of falls or fractures. In more severe cases, deficiency can lead to osteomalacia (softening of the bones). Seniors should have their vitamin D levels checked via a blood test, particularly if they spend little time outdoors, have darker skin, or have dietary limitations.

Vitamin D supplements are available in two main forms: D2 (ergocalciferol) and D3 (cholecalciferol), with D3 being more effective at raising blood levels. Supplements come in tablets, capsules, gummies, or liquid forms. Seniors should aim to take supplements with a meal that contains fat to improve absorption. Over-supplementation can lead to toxicity, so routine testing and medical guidance are essential.

Vitamin D works in tandem with calcium to maintain strong bones. Without enough vitamin D, calcium from the diet cannot be effectively absorbed, weakening bones and increasing fracture risk. Adequate levels of both nutrients are essential for preventing osteoporosis, especially in postmenopausal women and older men.

Maintaining optimal vitamin D levels requires a combination of strategies: safe sun exposure, consumption of vitamin D-rich foods, and, when necessary, supplementation. Seniors should have their vitamin D levels monitored annually or as advised by their doctor, especially if they have conditions affecting absorption or take medications that alter vitamin D metabolism.