This is unfortunate news, as vitamin D is a powerful nutrient that is a key part of many bodily functions – think reproductive health, mental health, bone health, and even the strength of your immune system. “It is essential that we are equipped with proper equipment for all of these systems to work efficiently and effectively on site,” says Tracy Lockwood-Beckerman, RD. Also, deficiency can cause things like loss of bone density, moodiness, and exhaustion. Experts have gone so far as to say that vitamin D deficiency is a ignored epidemic and it only gets worse as we get older.
“In fact, vitamin D deficiency increases dramatically as we age,” says a naturopathic physician and functional medicine practitioner. Lana Olivia, North Dakota, LAc, also known as Dr. Lana. “The older you are, the more brittle your bones become, the less physical activity you do, and generally the less sunlight you get on a daily basis, all of these things influence your vitamin D levels. Older people also benefit greatly from immune-boosting benefits of vitamin D, so it’s very important that they monitor their levels.”
Vitamin D and Aging: How Much You Need and How Your Needs Change
Everyone’s body and nutritional requirements are different, so your vitamin D needs change based on your age and body size. The daily amount of vitamin D, according to the Office of Dietary Supplements of the National Institute of Health (ODS) is 400 international units (IU) for children up to 12 months old, 600 IU for people 1 to 70 years old, and 800 IU for people over 70 years old.
In short, nutrition professionals recommend increasing your intake of foods rich in vitamin D (and getting up to 30 minutes of sun exposure a day to help your body synthesize vitamin D) as you age, especially for people in their 70s. years or more.
If you are concerned that you may be deficient in vitamin D regardless of your age, you can have your levels checked by a doctor. According to the SDG, levels of 50 nmol/L (20 ng/mL) or higher are sufficient for most peopleHowever the Endocrine Society has stated that a serum concentration of greater than 75 nmol/L (30 ng/mL) is needed to maximize the effect of vitamin D on calcium metabolism, bone, and muscle. The Food and Nutrition Board (FNB) committee also noted that serum concentrations greater than 125 nmol/L (50 ng/mL) may be associated with side effects.
Clearly the only way to Really Knowing if you’re deficient is checking your vitamin D levels, and it’s important to do so, as well as consult with a medical professional or dietitian, before starting any supplements. “If you take too many supplements, you can get vitamin D toxicity, although this is very rare and usually develops over time,” says Dr. Lana. “Symptoms include high blood pressure, dehydration, frequent urination, increased thirst, irritability, disorientation, nausea and vomiting.” Daily supplementation levels can range from 1,000 IU to 10,000 IU.
According to Dr. Lana, older populations are at higher risk for vitamin D deficiency, especially if you belong to one of the following populations:
- Those who don’t exercise with weights: “Exercises with weights are one of the best ways to improve bone density,” he says. Dr. Lana. “Not using the muscles can increase the risk of osteoporosis.”
- You have limited exposure to sunlight: “The farther you are from the equator, the less direct sunlight you receive annually. Also, the more time you spend indoors, the more likely you are to benefit from additional vitamin D in your diet,” says Dr. Lana.
- You’re pregnant: “Vitamin D is essential to ensure sufficient embryonic development of bones and teeth and to keep pregnant women’s immune systems strong during a time of tremendous change.”
Foods rich in vitamin D to eat more in none years
Remember: Although food sources of vitamin d are relatively limited, you can still greatly increase your intake by eating more of some of these key ingredients:
1. Eggs
A large egg yolk contains about 10 percent of your daily value for vitamin D, says Lockwood-Beckerman. That means a three-egg omelette reaches 30 percent of your daily intake, sold.
2. Salmon
Lockwood-Beckerman says that three ounces of salmon provides 78 or more percent of your daily intake, which is between 550 and 900 IU.
3. Tuna
Tuna is another delicious type of fish with lots of vitamin D. A 3.5-ounce serving of fish provides about 269 IU, or 38 percent of your daily requirement. Whether you’re reaching for a tuna salad sandwich or just washing down your lunch salad with a spoonful of canned stuff, congratulate yourself for getting your vitamin D stores solid.
4. Mushrooms
One of the richest plant-based sources of vitamin D, one cup of white button mushrooms brings 46% of your daily value to the table. Mushrooms fit effortlessly into all sorts of dishes, from pizza to stir-fries to soups. Tired of white buttons? Consider this your treat to mix it up with your mushroom dish: A single cup of morel mushrooms has about 136 IU of vitamin D, which isn’t bad either.
Bottom line? Regardless of your age, it’s important to monitor your vitamin D levels. That said, it becomes increasingly critical as you age, especially in the cold winter months.
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