Vitamin D is essential for achieving good health. It is by far one of the most important nutrients necessary for normal functioning of the body, however it is also one of the more common nutrients that we tend to be deficient in.
The use of vitamin D supplements are on the rise and for good reason! We may lack vitamin D for several reasons, and certain populations, such as older adults, are more at risk of deficiency, making supplementation essential.
This article explores vitamin D, its role in the body, why supplementation is so important for the senior population, and recommended doses.
Firstly, a brief overview of vitamin D and where to find it!
The Role of Vitamin D
Vitamin D is a fat-soluble vitamin essential for good health. A lack of vitamin D can lead to bone deformities such as rickets (more common in children), and osteomalacia in adults.
The main functions of vitamin D include:
- Helping our body absorb calcium, the main building block for strong bones and teeth
- Protecting us from osteoporosis, a disease that weakens the bones
- Proper functioning of our muscles
- Nervous system function
- Immune system function
Sources of Vitamin D
The main source of vitamin D is sunlight. When our skin is exposed to UV rays, this helps us synthesize vitamin D, which is often why supplementation is highly recommended throughout the winter months when sunlight is lacking, and we spend more time indoors.
Vitamin D is also found in some foods, including:
- Oily fish
- Red meat
- Liver
- Egg yolks
- Fortified foods such as cereals, milks, and juices
As vitamin D is quite tricky to find in optimal doses in food, supplementation is often recommended to avoid deficiency.
So, why does this become more important for senior populations?
Why is Vitamin D Important for Seniors?
Older adults are at an increased risk of insufficient vitamin D intake. With older age, the ability for our skin to synthesize vitamin D from sunlight declines.
Additionally, older adults typically spend more time indoors as opposed to younger populations, which may result in inadequate exposure to sunlight.
On top of this, osteoporosis is a condition that more commonly affects older adults, particularly women.
Losing bone is a normal part of ageing, though one of the main recommendations for preventing osteoporosis is increasing vitamin D and calcium intake.
For these reasons, it’s essential for seniors to achieve the recommended daily dose. Let’s take a look at what this is!
Vitamin D: Recommended Dosage for Seniors
The recommended vitamin D dose for adults up to 70 years of age is 15mcg (600IU) per day.
Adults aged 71 and older are recommended 20mcg (800IU) per day.1
As you can see, the older an individual gets, the higher the recommended dose.
While most people can get their recommended intake from a combination of sunlight and food, this isn’t always possible to achieve consistently.
This is why a vitamin D supplement is recommended, particularly through the winter months.
Supplementing with Vitamin D
Vitamin D supplements are readily available in many forms, including tablets and oral sprays.
We would obviously recommend NutriGenesis® Multi as it provides a dose of 25mcg (1000IU) along with all other essential vitamins and minerals needed for optimal health and wellbeing.
Talk about covering all bases!
For the male athlete readers, you typically have a higher requirement for vitamin D to support your training and recovery demands, as well as help maintain healthy testosterone levels. Testo Lab Pro provides 2000IU per daily dose - an effective performance and testosterone booster!
Take-Home Message
Vitamin D is an essential nutrient needed for good health and wellbeing.
Vitamin D can be a tricky nutrient to get enough of, so it’s important to consider supplementation if you lack exposure to sunlight.
If you’re an older adult, vitamin D intake becomes increasingly important for you, which is why supplementation is highly recommended!
We recommend Performance Lab NutriGenesis® Multi to provide you with all the essential vitamins and minerals you need for good health.
For the male athletes among us, Testo Lab Pro would be an ideal pick for you to help boost your testosterone and optimize your performance and recovery!
References
- https://ods.od.nih.gov/factsheets/VitaminD-Consumer/
