Vitamin D and Aging: How Much Do You Need As You Get Old

WStatistics say if you live in a part of the world that is a winter wonderland for part of the year or gets sun all year round. I’m still more likely to have a vitamin D deficiency“Out of 100 patients, I can say 80 of them are very deficient,” physician and internist Svetlana KoganMD, It was previously said OK + OK.

That’s unfortunate news, because vitamin D is a powerful nutrient and is an essential part of many of the body’s functions — think reproductive health, mental health, bone health, and even the strength of your immune system. “It is imperative that we are equipped enough for all of these systems to operate efficiently and effectively,” says Tracy Lockwood Beckerman, RD. in addition to, A deficiency can cause things like loss of bone density, poor mood and fatigue. Experts have gone so far as to say that vitamin D deficiency is one of the causes of vitamin D deficiency. The ignored epidemic And it gets worse as we age.

“In fact, vitamin D deficiency increases dramatically as you age,” says functional medicine specialist and naturopathic doctor. Lana Olivia, ND, LAc, aka Dr. Lana. “The older you get the more fragile your bones become, the less physical activity you do, and usually, the less sunlight you receive each day—all of these things play a role in your vitamin D levels. Older adults also benefit greatly from the enhanced benefits of vitamin D.” For immunity, so it is very important that they monitor their levels.”

Vitamin D and Aging: How Much You Need and How Your Needs Change

Each person’s body and nutritional requirements are different, which is why vitamin D needs to be changed based on your age and body size. Daily amount of vitamin D according to Office of Dietary Supplements of the National Institute of Health (ODS) is 400 international units (IU) for children up to 12 months of age, 600 IU for people 1 to 70 years old, and 800 international units for people over 70 years old.

In short, nutritionists recommend increasing your intake of vitamin D-rich foods (and up to 30 minutes of sun exposure each day to help your body manufacture vitamin D) as you get older, especially for those 70 or older.

If you are concerned that you may have a vitamin D deficiency regardless of your age, you can have your levels checked by a doctor. According to ODS, Levels of 50 nmol/L (20 ng/ml) or more are sufficient for most peopleHowever, the Endocrine Society It was reported that a serum concentration greater than 75 nmol/L (30 ng/mL) is necessary to maximize the effect of vitamin D on calcium, bone, and muscle metabolism. The Food and Nutrition Board (FNB) committee also noted serum concentrations greater than 125 nmol/L (50 ng/ml) May be associated with adverse effects.

Obviously the only way truly Find out if you’re deficient by checking your vitamin D levels, and it’s important to do so — in addition to consulting a medical professional or dietitian — before starting any supplement. “If you take too many supplements, you can develop 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, and confusion Nausea and vomiting Daily supplement levels can range from 1,000 IU to 10,000 IU.

According to Dr. Lana, the older population is at greater risk of vitamin D deficiency, especially if you belong to one of the population groups below:

  • Those who don’t do weight training: “Bearing weight exercises are one of the best ways to improve bone density,” she says. Dr.. Lana. “Not using muscle can put you at greater risk of developing osteoporosis.”
  • Your limited exposure to sunlight: “The further away you are from the equator, the less direct sunlight you receive on a yearly basis. Also, the more time you spend indoors, the more likely you are to get extra vitamin D in your diet,” says Dr. Lana.
  • You’re Pregnant: “Vitamin D is essential to ensure that fetal bones and teeth are adequately developed and to keep a pregnant woman’s immune system strong during such a time of massive change.”

Vitamin D-rich foods to eat more of Which age

Remember: though Food sources of vitamin D Relatively limited, you can still significantly increase your intake by eating more of some of these key ingredients:

1. eggs

The yolk of one large egg contains about 10 percent of the daily value of vitamin D, says Lockwood Beckerman. This means that a three-egg omelet is up to 30 percent of your daily intake – sold.

2. Salmon

Lockwood-Beckerman says that three ounces of salmon provides 78 percent or more of your daily intake, which means anywhere from 550 to 900 international units.

3. Tuna

Tuna is another delicious type of fish that contains a lot of vitamin D. One 3.5-ounce serving of fish provides approximately 269 international units, or 38 percent of your daily needs. Whether you’re eating a tuna salad sandwich or top your lunch salad with a spoonful of the canned stuff, praise yourself for stocking up on your vitamin D in solid form.

4. Mushroom

One of the richest plant sources of vitamin D, a cup of white mushrooms brings 46 percent of your daily value to the table. Mushrooms fit easily into all kinds of dishes from pizza to stir-fry to soup. Tired of white buttons? Consider this your call to mix it up with your mushroom dish—one cup of morel mushrooms contains about 136 IU of vitamin D, which is also not bad.

minimum? Regardless of your age, it is important to check your vitamin D levels. However, it becomes increasingly critical as you age, especially in the cold winter months.

Oh hello! Look like someone who loves free workouts, discounts for the latest wellness brands, and exclusive Well + Good content. Sign up for Well+, our online community of health insiders, and unlock your rewards right away.