From improving your mood to supporting your immune system, vitamin D does so much more than build strong bones. While spending time in the sun is the best way to produce vitamin D, you can also boost your levels by eating foods fortified with vitamin D or taking supplements. Low levels of vitamin D can lead to serious health concerns – including bone loss, frequent infections, and depression. Discover why vitamin D is important for seniors, including the health benefits, signs you might be deficient, and how to increase your levels in this blog from The Bristal.
Touted as the “sunshine vitamin,” vitamin D plays an important role in your overall health. Adults who are interested in staying active well into their golden years should pay close attention to their vitamin D levels. The health benefits associated with vitamin D include the following:
Having a vitamin D deficiency is surprisingly common – especially if where you live receives limited sunlight. Seniors are at a higher risk for developing a vitamin D deficiency for several reasons, including limited mobility and spending more time indoors. In fact, a recent study estimates that over 60 percent of seniors have low levels of vitamin D. Following are some common symptoms associated with a vitamin D deficiency:
Check with your doctor if you think you might have a vitamin D deficiency. A simple blood test can determine whether you need a supplement, or not.
Sunlight, certain foods, and supplements are three ways you can boost your level of vitamin D. Depending on your skin tone, 10 to 15 minutes in the sun two to three days per week will help your body produce what it needs. Remember that your ability to produce vitamin D may be limited by a variety of factors, including darker skin, sunscreen, cloudy skies, and less daylight during the winter.
Fortunately, there are plenty of foods packed with vitamin D, including:
There are also plenty of vitamin D-fortified foods available:
The Mediterranean diet is a rich source of vitamins and minerals, including vitamin D. It also places an emphasis on healthy fats from olive oil, avocados, and fatty fish, which your body needs to absorb fat soluble vitamins, like vitamin D.
Supplements are also an additional way you can increase your level of vitamin D, but a doctor should check for a deficiency before you take a supplement.
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This blog was originally published on January 25, 2021 and updated in 2023.