Vitamin D is vital to healthy aging, and it is considered so essential that dosage recommendations increase as we grow older. However, many seniors don’t get an adequate amount of this nutrient, which can cause bone softening, cognitive difficulties, nausea, and other health conditions. To prevent these issues, senior adults should strive to get the recommended dose of vitamin D.

Fast Fact: The recommended daily dosage of Vitamin D is 15 micrograms for those under the age of 71. Those older than 71 should aim for 20 micrograms.

The last several years have put even more emphasis on the need for this vitamin for overall health and immunity. The following are the primary reasons to make sure your senior loved one has what they need to stay healthy.

It contributes to better emotional health: This vitamin improves senior emotional and mental health, helping to ward off depression. A 2017 study of more than 5,600 seniors found a connection between low levels of vitamin D and symptoms of depression, such as apathy, loneliness, and sleep disorders. Participants with less of the nutrient exhibited more mental health concerns, causing researchers to continue to investigate the possible use of vitamin D as an antidepressant.
It promotes bone health: Osteoporosis causes brittle and weak bones and afflicts approximately 16% of the senior population. The condition represents severe health risks, especially as related to falls. The connection between vitamin D and bone health in senior citizens helps older adults defend against the condition. Seniors should combine the recommended vitamin D dosage with calcium. A 2019 American Medical Association study found that senior adults who paired adequate levels of vitamin D with calcium intake reduced hip fractures by 16%.
It helps prevent cancers: Senior adults choosing to proactively care for their health and wellness need vitamin D. Researchers point to this essential nutrient as a prophylactic treatment for a wide range of illnesses – from cancer to the flu. Recent research from the University of Eastern Finland infers reduced mortality among blood and colon cancer patients treated with vitamin D. The nutrient can improve the immune system enough to defeat infections such as colds, the flu, and other respiratory medical conditions.
It improves oral health: Typically, dental care becomes more challenging as we grow older. While aging increases the likelihood of gum disease and tooth decay, D fights against it. Calcium deficiency is a symptom of vitamin deficiency and puts seniors at greater risk for gum disease.
It potentially lowers the risk of Parkinson’s disease: Parkinson’s disease manifests when brain neurons break down, resulting in muscle tremors and rigidity. This condition is more common among senior adults. Getting the recommended dose of D may lower the risk and symptoms of Parkinson’s.

Getting the Recommended Dose of Vitamin D

Seniors have an increased need for vitamin D due to being at greater risk for conditions like osteoporosis, cardiovascular disease, and cancer. There are several ways for seniors to obtain vitamin D naturally:

Sunshine is the best natural source of this nutrient. Getting outside for a walk daily will boost levels dramatically.
One tablespoon of cod liver oil provides 170% of the recommended daily dose.
Five sliced white mushrooms provide half of the required daily intake.
Three ounces of cooked salmon provides in excess of 80% of the recommended dosage. Other D-rich foods include tuna, oysters, and shrimp.

Bio-available forms of the nutrient include pills, gummies, or liquids. A physician or dietitian may recommend a supplement to make up for what the senior is not receiving.

At A Banyan Residence, we are committed to the overall health and wellness of our residents. If you are looking for a new home for your senior, call today for a tour.