Vitamin D is essential for bone health, immune function and overall wellbeing. And it becomes even more crucial as we age.
New guidelines from the international Endocrine Society recommend people aged 75 and over should consider taking vitamin D supplements.
But why is vitamin D so important for older adults? And how much should they take?
Young people get most vitamin D from the sun
In Australia, it is possible for most people under 75 to get enough vitamin D from the sun throughout the year. For those who live in the top half of Australia – and for all of us during summer – we only need a few minutes of sun exposure daily.
The body can only produce a certain amount of vitamin D at a time, so staying in the sun longer won’t increase your vitamin D levels and only raises your risk of skin cancer.
For people over 75, the Endocrine Society recommends people getting 800 IU (international units) of vitamin D daily through food or supplements.
Why you need more as you age
Older adults need more vitamin D due to increased needs and reduced production and absorption. With age:
- Sunlight exposure decreases: Older adults often spend more time indoors and wear more clothing outdoors.
- Skin efficiency decreases: Ageing skin is less effective at synthesizing vitamin D.
- Organ function declines: The kidneys and liver, crucial for converting vitamin D into its active form, become less efficient.
Deficiency is common in older adults
Despite higher needs, one in five older Australians have vitamin D deficiency. In countries like the UK, nearly half are deficient.
Food sources like oily fish, eggs and some mushrooms help, but most diets don’t provide enough. In Australia, fortified foods are limited compared to other countries like the US.
Why vitamin D is so important as we age
Vitamin D helps absorb calcium, maintaining bone strength and reducing the risk of fractures and osteoporosis. Bone health is vital – hip fractures, for example, increase mortality risk significantly.
Vitamin D may also lower respiratory infection risks and potentially support brain health, although more research is needed.
The Endocrine Society estimates supplements could prevent six deaths per 1,000 people.
Should we get our vitamin D levels tested?
Routine tests for vitamin D aren’t necessary unless specific health conditions, such as kidney disease, affect vitiman D metabolism. Routine testing can be costly and is rarely beneficial for healthy individuals.
By Prof Elina Hypponen, Nutritional and Genetic Epidemiology, University of South Australia; and Joshua Sutherland, PhD Candidate – Nutrition and Genetic Epidemiology, University of South Australia
Reference: This article is republised from The Conversation under a Creative Commons licence. Read the original article: https://theconversation.com/are-you-over-75-heres-what-you-need-to-know-about-vitamin-d-231820
