Vitamin D deficiency has been linked to diseases associated with aging, including cognitive decline, osteoporosis, hypertension, and type 2 diabetes. Randomized clinical trials to examine the effect of vitamin D supplementation on these disorders in older adults are ongoing.
Although aging reduces cutaneous vitamin D3 synthesis, it is possible to reach vitamin D sufficiency with dietary supplements. However, supplement dosing remains a controversial topic.
Sunlight
Sunlight is one of the most potent natural sources of vitamin D, but seniors must strike a balance between harnessing its benefits and mitigating its dangers. Elderly caretakers can promote their loved ones’ health by helping them make smart decisions about sunlight exposure that minimize risks and maximize benefits.
Boosts Bone Health
Sunlight triggers the skin’s synthesis of vitamin D, which is essential for bone health and calcium absorption. This is particularly important for older adults, who are at increased risk of osteoporosis and fractures. Adequate vitamin D levels reduce the risk of these problems and help prevent falls, a common cause of injury in this age group.
Increases Mental Health
Exposure to the sun can induce the production of serotonin, a hormone that elevates mood and promotes feelings of well-being. Serotonin also reduces depression and helps the body maintain healthy sleep patterns.
Encourages Physical Activity
A sunny day can inspire outdoor activities such as walking or gardening, which promote cardiovascular health and strength. In addition, being around other people who enjoy the outdoors can reduce social isolation and loneliness. Moreover, regular activity can boost balance and improve flexibility and mobility.
Enhanced Immune Function
The immune system plays an essential role in preventing illness and limiting the severity of illnesses, especially for seniors with weaker immune systems. Regular vitamin D intake enhances immune function, reducing the frequency and severity of infections and conditions such as multiple sclerosis (MS), type 2 diabetes, and hypertension.
The Food and Nutrition Board (FNB) of the Institute of Medicine recommends that all adults consume at least 200 mcg (8,000 IU) per day of vitamin D from a combination of fortified foods and natural sources. Many older adults fail to achieve these recommendations due to the prevalence of vitamin D deficiency, which can be corrected by dietary changes and supplementation. A recent study in the Journal of Alzheimer’s Disease suggests that regular sunlight exposure may protect against cognitive decline and memory loss. Nevertheless, this finding needs further research to be confirmed. Until then, seniors should take advantage of sunny days while practicing safe sun protection.
Food
The best way to meet your vitamin D needs is through natural sources such as sunlight, fortified foods, and dietary supplements. A healthy, balanced diet also helps prevent vitamin D deficiencies. The nutrients found in a wide variety of fruits, vegetables, whole grains, lean proteins, and healthy fats help to maintain cognitive function, reduce the risk of neurodegenerative diseases such as Alzheimer’s, and support strong bones and immune systems.
Studies of the effects of vitamin D and calcium on bone health have found that a diet high in these nutrients decreases the likelihood of osteoporosis, a disease that weakens bones and increases the risk of fractures. Foods rich in calcium include dairy products, leafy greens, fortified breakfast cereals, and many others. When considering the nutritional needs of older adults, it’s important to recognize that different life stages require different levels of vitamins and minerals. For example, postmenopausal women may require more calcium and vitamin D to support bone health. These nutrients play a crucial role in preventing bone density loss, which is especially important as women age.
A diet high in protein can help maintain muscle mass. The protein found in meats, fish, poultry, eggs, beans, and nuts can provide the energy needed to perform daily activities and stay active.
The U.S. Department of Agriculture’s website, FoodData Central, has a searchable database for all nutrient information about the foods you eat. The database includes all the information you need to make healthy food choices.
Most seniors get enough vitamin D from fortified foods and sunlight. However, if you spend little time in the sun or cover up when you do, are unable to eat a diet rich in fortified foods, or have a condition that limits your ability to absorb vitamin D from foods (such as celiac disease or Crohn’s), talk to your healthcare provider about the need for vitamin D supplementation. A personalized plan can be created that will ensure you get the vitamins and minerals you need to live a long, happy life. To learn more about nutrition for seniors and the services Greater Good Health offers to help seniors maintain a nutritious diet, please visit our nutrition page. We offer senior grocery programs, a Commodity Supplemental Food Program, home delivery of fresh, nutritious meals, and cooking and nutrition classes. Contact us today to find out more about how we can support your wellness journey.
Supplements
Sometimes the right vitamins can make a big difference in your health, especially as you get older. That’s why it’s important to understand the roles that different vitamins play and how they benefit your body.
Vitamin D, known as the sunshine vitamin because it’s produced in our skin when exposed to sunlight, can be found in a variety of foods. But if you spend most of your time indoors, or it’s winter and your skin doesn’t produce enough vitamin D, supplements can be a good way to get more of this essential nutrient.
Studies have linked low levels of vitamin D to diseases and conditions that often affect seniors, such as cognitive decline, osteoporosis, depression and hypertension. The Institute of Medicine recommends that adults up to the age of 70 should consume 600 IU of vitamin D daily. After this age, the risk for deficiency increases and so does the need for additional dietary sources or supplements.
For example, one study followed participants for six years and found that people with the highest blood levels of vitamin D had a lower risk of dementia compared to those with the lowest levels. This association may be due to the natural aging process, rather than a lack of vitamin D, but further research is needed to determine if supplements can help prevent Alzheimer’s and vascular dementia [45].
Vitamin B6, also called pyridoxine or riboflavin, helps your body use sugar and fat, produce energy and build and repair tissues. It’s used to keep your nervous system and muscles healthy and is an important part of your immune system. You can find it in many foods, including chickpeas, liver and fatty fish. A few studies have linked high blood levels of vitamin B6 to better memory, but further research is needed.
Other studies have shown that taking a large dose of vitamin D — 100,000 IU per day for one year — can reduce blood pressure in people who are overweight and without obvious cardiovascular disease or other major medical problems. However, more well-designed randomized controlled trials are needed to confirm this finding and provide further evidence that vitamin D supplementation can improve heart health in this group of people.
Other Sources
The elderly can have trouble getting enough vitamin D due to their decreased sun exposure and reduced capacity for cutaneous vitamin D synthesis. They may also have insufficient dietary intake of calcium. As a result, most frail elderly individuals have vitamin D deficiency and should receive routine supplementation. Although skeletal benefits have been proven, the role of vitamin D in other disease processes associated with aging needs further study.
Insufficient vitamin D intake can lead to reduced bone density and increased fracture risk. In addition, cognitive decline and symptoms of depression are linked to low vitamin D levels. Vitamin D may protect the brain from damage and help prevent Alzheimer’s and vascular dementia.
Other health conditions linked to low vitamin D include heart disease and type 2 diabetes. Studies have shown that older adults with higher vitamin D levels had a lower risk of diabetes and better glycemic control. Vitamin D may also protect against autoimmune diseases like rheumatoid arthritis and multiple sclerosis, which are characterized by an overactive immune system that mistakenly attacks healthy tissues.
While most research has focused on vitamin D and osteoporosis, new data suggest that higher levels of this nutrient are related to a number of other health conditions in the aging population. While cross-sectional studies suggest a relationship, randomized clinical trials (RCTs) are needed to determine whether providing vitamin D can prevent or treat these conditions.
To maintain proper levels of vitamin D, seniors should visit trusted healthcare clinics such as EliteCare Health Centers to receive annual physical exams and laboratory tests that evaluate blood sugar, calcium, and vitamin D. These exams can also identify potential problems and help the senior implement lifestyle changes to promote overall wellness.