Vitamin D is a crucial component of healthy aging. However, many older adults don’t get enough of it, leading to symptoms of vitamin D deficiency, including bone softening, nausea, cognitive difficulties, and frailty. To avoid these problems, older adults should aim for the recommended dose of vitamin D for seniors: 600 IU for those under 71 and 800 IU for those 71 and older.
Learn about the benefits of vitamin D for seniors, common sources, and how the vitamin can protect aging adults’ mood, bone health, and overall long-term wellness.
Vitamin D improves senior mental health, combating prevalent issues like elderly depression. A 2017 study of more than 5,600 older adults found a link between lower levels of vitamin D and depressive symptoms, such as loneliness, lack of enjoyment, and restless sleep.
Study participants with the least amount of vitamin D reported more pronounced mental health concerns. As a result of this emerging science, researchers continue to investigate a potential vitamin D antidepressant.
Osteoporosis, a condition that causes bones to become brittle and weak, affects 16% of all seniors, according to the Centers for Disease Control (CDC). The condition carries serious health risks, potentially leading to falls and other home safety hazards. The clear connection between vitamin D and bone health in the elderly helps defend against bone softening.
For added effectiveness, older adults should pair the recommended vitamin D dose for seniors with calcium. A 2019 American Medical Association analysis of 49,000 found seniors who combined adequate vitamin D levels and sufficient calcium intake reduced their risk of hip fractures by 16%.
Seniors who want to be proactive about their health should turn to vitamin D. Scientists cite the important nutrient as a preventive treatment for everything from colon cancer to the flu.
Due to its ability to manage immune cells, a healthy vitamin D status puts seniors at decreased risk for colon cancer and blood cancers, specifically. Recent research from the University of Eastern Finland also suggests reduced mortality among some cancer patients treated with vitamin D.
In addition to fending off life-threatening and chronic diseases, vitamin D can help boost seniors’ immune system to defeat more everyday illnesses, like colds, the flu, and other respiratory conditions. A global study incorporating 25 clinical trials reported that vitamin D promotes “natural antibiotic-like substances” in the lungs.
Often, aging makes dental care more difficult to manage. While getting older brings increased likelihood of gum disease and tooth decay, vitamin D provides a strong defense. In a study of 67 dental patients, those with higher vitamin D levels exhibited a lower likelihood of contracting oral health diseases, the most prominent cause of senior tooth decay and loss. This recent research has been reaffirmed by many other studies, all of which note the link between vitamin D and the body’s ability to absorb calcium. Without vitamin D, the mouth would experience calcium deficiency, putting seniors at increased risk for gum disease.
There are several ways to attain vitamin D benefits:
Beyond these natural sources, a doctor or dietitian may recommend a vitamin D supplement, after ruling out medication interactions or other health risks.
Madi M, et al. “The association between vitamin D level and periodontal disease in Saudi population, a preliminary study.”
Yao P, Bennett D, Mafham M, et. al. “Vitamin D and calcium for the prevention of fracture.”
Kweder H, Eidi H. “Vitamin D deficiency in elderly: Risk factors and drugs impact on vitamin D status.”