Nutrition for Aging: Vitamin D
Are you getting enough of this important vitamin?
We need many essential nutrients for long, healthy lives. But most adults in the U.S. get less vitamin D than recommended. As you get older, it's essential to get enough vitamin D. It protects your bone, joint, and muscle health.
If you’re not getting enough vitamin D, your body may not be able to absorb calcium well. A vitamin D deficiency can also lead to illnesses such as osteoporosis or rickets. Here’s what you should know about getting enough vitamin D.
What can cause a vitamin D deficiency?
Here are a few reasons you might become deficient in vitamin D:
You don't get enough vitamin D in your diet.
You don't absorb enough vitamin D from food.
You don't get enough exposure to sunlight.
Your liver or kidneys can’t convert vitamin D to its active form.
A medicine interferes with your body's ability to absorb vitamin D.
How much is enough?
The amount of vitamin D depends on your age and other health factors. Most adults need 600 IU (international units) each day. But adults aged 71 and over need 800 IU. People at high risk of vitamin D deficiency may need more.
You might be at risk of vitamin D deficiency if any of these apply to you:
You’re age 71 or older.
You have dark skin.
You’ve had gastric bypass surgery.
You take medicines that impact vitamin D metabolism.
You have osteoporosis, liver disease, chronic kidney disease, obesity, Crohn's disease, ulcerative colitis, or celiac disease.
Talk to your health care team about how much vitamin D is right for you.
Where do you get vitamin D?
Your body naturally creates vitamin D after sunlight exposure. Another way to get more vitamin D is through your diet. Try these foods to boost your vitamin D:
Fatty fish such as salmon, tuna, and mackerel
Canned sardines
Beef liver
Cheese
Mushrooms
Egg yolks
Milk, yogurt (Fortified)
Orange juice (Fortified)
Should I take a supplement?
Ask your health care team for a vitamin D test to learn if a supplement may be helpful for you. If you do take any vitamins or supplements you can record them in My HealtheVet. This makes it easy to download and share this information with your provider at future appointments.
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