If you’re over 75, here’s what you need to know about vitamin D

But why is vitamin D so important for older people? And how many should they take? Young people get most of their vitamin D from the sun

In Australia, it is possible for most people under the age of 75 to get enough vitamin D from sunlight throughout the year. For those living in the upper half of Australia – and for all of us in summer – exposing skin to the sun for a few minutes most of the time is enough.

The body can only produce a certain amount of vitamin D at a time. So staying in the sun longer than necessary won’t help increase your vitamin D levels, but it will increase your risk of skin cancer.

But it’s difficult for people over 75 to get enough vitamin D after a few minutes of sunlight. The Endocrine Society therefore recommends that people consume 800 IU (international units) of vitamin D per day from food or supplements.

Why you need more as you age

This figure is higher than the recommendation for younger adults, reflecting the increased needs and reduced ability of older bodies to produce and absorb vitamin D.

Overall, older adults also tend to have less exposure to sunlight, which is the primary source of natural vitamin D production. Older adults may spend more time indoors and wear more clothing indoors. outside.

As we age, our skin also becomes less efficient at synthesizing vitamin D from the sun.

The kidneys and liver, which help convert vitamin D into its active form, also lose some of their effectiveness as we age. This makes it more difficult for the body to maintain adequate levels of the vitamin.

All of this combined means older adults need more vitamin D.

Oily fish, eggs and some mushrooms are good sources of vitamin D, but few other foods contain large amounts. (Photo: Pixabay)

Deficiency is common among older people

Despite their higher vitamin D needs, people over 75 may not get enough.

Studies have shown that one in five older people in Australia are vitamin D deficient.

In parts of the world at higher latitudes, such as the UK, almost half do not reach sufficient levels.

This increased risk of deficiency is partly due to lifestyle factors, such as spending less time outdoors and insufficient dietary intake of vitamin D.

It’s difficult to get enough vitamin D from food alone. Oily fish, eggs and some mushrooms are good sources of vitamin D, but few other foods contain large amounts. Although foods can be fortified with vitamin D (margarine, some milks and cereals), these may not be readily available or consumed in sufficient quantities to make a difference.

In some countries like the United States, most dietary vitamin D comes from fortified products. However, in Australia, dietary intakes of vitamin D are generally very low because only a few foods are fortified.

Why Vitamin D is so important as we age

Vitamin D helps the body absorb calcium, which is essential for maintaining bone density and strength. As we age, our bones become more fragile, increasing the risk of fractures and diseases like osteoporosis.

Keeping bones healthy is crucial. Studies have shown that older adults hospitalized for hip fractures are 3.5 times more likely to die in the next 12 months than uninjured people.

Vitamin D may also help reduce the risk of respiratory infections, which can be more serious in this age group.

There is also emerging evidence of other potential benefits, including improved brain health. However, this requires more research.
According to the company’s systematic review, which summarizes evidence from randomized controlled trials of vitamin D supplementation in humans, there is moderate evidence to suggest that vitamin D supplementation may reduce the risk of premature death.

The company estimates that the supplements can prevent six deaths per 1,000 people. Considering the uncertainty of the available evidence, the true number could range from 11 fewer deaths to no benefit.

Should we get our vitamin D levels tested?

Guidelines from the Endocrine Society suggest that routine blood tests to measure vitamin D levels are not necessary for most healthy people over the age of 75.

There is no clear evidence that regular testing provides significant benefit unless the person has a specific health problem that affects vitamin D metabolism, such as kidney disease or certain bone disorders.

Routine testing can also be expensive and inconvenient.

In most cases, the recommended approach for those over 75 is to consider a daily supplement, without the need for testing.

You can also try increasing your vitamin D intake by adding fortified foods to your diet, which may reduce the dose you need for supplementation.

Even if you get a few minutes of sunlight a day, a daily intake of vitamin D is still recommended.