Vitamin D plays a crucial role in healthy aging. It is synthesized in the body when the skin is exposed to sunlight. It is essential for protecting bones, muscles, and the heart, as well as supporting immune function and calcium absorption. Many seniors experience vitamin D deficiency, which can lead to symptoms like nausea, poor appetite, constipation, weakness, and confusion. To mitigate these issues, it is recommended that individuals up to 70 years old get 600 international units (IU) daily. Those 70 and older should aim for 800 IU per day.
Seniors are particularly at risk for vitamin D deficiency. This is due to reduced sunlight exposure, decreased efficiency in synthesis with age, and a reduced ability of the kidneys to convert it into its active form.
The Centers for Disease Control and Prevention reports that 16% of seniors suffer from osteoporosis. This is a condition that weakens bones and makes them more prone to fractures from falls, bending over, or even coughing.
Research also links low vitamin D levels to depressive symptoms in older adults, particularly among women. The study found that individuals with mental health issues often had lower levels of vitamin D.
Additionally, sufficient intake has been associated with a reduced risk of oral health problems such as tooth loss and decay. Vitamin D is necessary for calcium absorption. Inadequate levels can lead to calcium deficiencies, increasing the risk of gum disease.
To boost vitamin D intake, seniors can use supplements or consume foods such as red meat, oily fish (like salmon and herring), and egg yolks.
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This article is not intended to be a substitute for professional medical advice or diagnosis. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition.
