As we age, our bodies go through various changes, and one important element that shouldn’t be overlooked is getting enough vitamin D. A study conducted at Wake Forest School of Medicine, which spanned 8.5 years, discovered that older Americans with low vitamin D levels were 50% more likely to die during the research in comparison to those with adequate amounts. Alarmingly, the study also revealed that one-third of the subjects were not getting enough vitamin D in their diets.
According to Stephen B. Kritchevsky, Ph.D., professor of internal medicine and transitional science at the Wake Forest School of Medicine and lead researcher, “Our findings suggest that low levels of vitamin D may be a substantial public health concern for our nation’s older adults.” He adds that “good nutrition is important to overall health and our study adds to a growing body of literature that underscores the importance of vitamin D and indicates that poor vitamin D nutrition is widespread.”
The good news is that improving vitamin D status is easy and can be achieved through increased skin exposure to sunlight, diet changes, or supplementation.
Key Benefits of Vitamin D
Vitamin D is essential because it:
- Supports bone health: Vitamin D helps the body absorb calcium, which is crucial for keeping our bones strong and healthy. Adequate amounts can prevent and treat osteoporosis, a common problem among older adults.
- Enhances muscle strength: Older adults with higher vitamin D levels generally experience fewer falls, partly attributed to improved muscle function and strength.
-
Boosts the immune system: Vitamin D helps strengthen the immune system, preventing or fighting off infections and reducing the occurrence of autoimmune diseases.
-
Promotes heart health: Vitamin D plays a part in regulating blood pressure and reducing inflammation, both of which contribute to a healthy cardiovascular system.
-
May lower cancer risk: Research suggests that vitamin D can help protect against certain types of cancers, including breast, colon, prostate, and pancreatic cancers.
Sunlight: Nature’s Ultimate Source for Vitamin D
Our bodies produce vitamin D naturally when the skin is exposed to sunlight, specifically ultraviolet B (UVB) rays. However, various factors can affect this process, such as:
- Aging: As we age, our skin becomes less efficient in producing vitamin D from sunlight.
- Seasons: The amount of UVB coming through the atmosphere varies with the seasons, with less during the winter months.
- Latitude: Living in northern latitudes means less UVB radiation is reaching the ground, in turn reducing the potential for vitamin D production.
- Sunscreen: While sunscreen is essential for protecting our skin from damaging UV rays, it can also block UVB rays and hinder vitamin D production.
Diet and Supplements: Additional Means to Improve Vitamin D Levels
Fortunately, we are not solely reliant on sunlight for vitamin D. We can also get it through our diets and supplements. Dietary sources of vitamin D include:
- Fatty fish: Salmon, mackerel, and sardines are all good sources of vitamin D.
- Cod liver oil: This oil is an incredible source of vitamin D, but it’s not advisable to consume large amounts as it can lead to vitamin A toxicity.
- Egg yolks: Eggs are a great source of vitamin D, so be sure to consume the yolk, which contains the highest concentration.
- Beef liver: Although not a popular choice, beef liver is a good source of vitamin D.
- Fortified foods: Many food products, such as milk, orange juice, and cereals, are fortified with vitamin D.
In cases where diet and sunlight are not sufficient, supplementation can help ensure optimal vitamin D levels. The recommended daily allowance (RDA) of vitamin D for adults up to age 70 is 600 IU (International Units), and for those over the age of 70, it’s 800 IU.
When choosing a supplement, it’s crucial to select vitamin D3 (cholecalciferol), which is the form naturally produced by the skin when exposed to sunlight and is more effective than vitamin D2 (ergocalciferol) in raising and maintaining vitamin D levels.
Vitamin D Testing: Knowing Your Levels
If you’re concerned about your vitamin D levels or want to know if supplementation is necessary, a simple blood test can be performed by your healthcare provider. The test will measure the blood concentration of 25-hydroxyvitamin D, which is the most accurate indicator of vitamin D status. Results between 20-50 ng/ml are considered sufficient for most people, but it’s essential to discuss the results with your healthcare provider to determine the appropriate course of action based on your individual needs.
In conclusion, maintaining adequate vitamin D levels is a crucial part of overall health, especially for older adults. By taking some simple measures, such as spending more time outdoors, incorporating vitamin D-rich foods in your diet, and considering supplementation if necessary, you can increase your vitamin D levels and potentially live a longer, healthier life.