Are you over 75 years old? Here's what you might want to learn about vitamin D.

Vitamin D is crucial for bone health, immunity and overall health. and becomes equal. More important As we age.

New guidelines from the International Endocrine Society Make a recommendation People age 75 and older should consider taking a vitamin D complement.

But why is vitamin D so necessary for older adults? And how much should they take?

Young people get most of their vitamin D from the sun.

In Australia, most individuals under the age of 75 can get enough vitamin D from the sun. Throughout the year. For those of us who live in upstate Australia – and for all of us throughout the summer – we Just need Exposing the skin to sunlight for a couple of minutes on most days.

The body can only produce a certain quantity of vitamin D at a time. So spending an excessive amount of time within the sun won't help boost your vitamin D levels, while it's going to increase your risk of skin cancer.

But it's difficult for people over age 75 to get enough vitamin D from just a couple of minutes of sun exposure, so the Endocrine Society Recommends People get about 800 IU (international units) of vitamin D per day from food or supplements.

Why do you would like more as you age?

This is higher than really helpful for young adults, reflecting the increased needs and reduced ability of aging bodies to provide and absorb vitamin D.

Overall, it also occurs in older adults. Low exposure Sunlight, which is the predominant source of natural vitamin D production. Older adults may spend more time indoors and wear more clothing when going out.

As we age, our skin also ages. Less efficient In the synthesis of vitamin D from sunlight.

The kidneys and liver, which help convert vitamin D into its lively form, also lose a few of their function with age. It makes It is difficult to maintain the body Adequate levels of vitamins.

All of this combined implies that older adults need more vitamin D.

Decline is common in older adults.

Despite their high requirements for vitamin D, people over the age of 75 might not be getting enough.

study has shown One in five Australians are vitamin D deficient.

In high latitude parts of the world, resembling the UK, About half Don't reach enough levels.

This increased risk of deficiency is partly Lifestyle factorsSuch as spending less time outdoors and inadequate vitamin D intake.

It is difficult to get enough vitamin D from food alone. Oily fish, eggs and some mushrooms There are good sources of vitamin D, but few other foods contain high amounts of the vitamin. Although foods may be fortified with vitamin D (margarine, some milk and cereals), these might not be available or consumed in sufficient amounts to make a difference.

In some countries eg The United Statesmost dietary vitamin D comes from fortified products. However, I Australiathe dietary intake of vitamin D is generally very low because only a couple of foods are fortified with it.

Why is vitamin D necessary as we age?

Vitamin D Helps the body absorb calcium.which is crucial for maintaining bone density and strength. As we age, our bones turn out to be more fragile, increasing the danger of bone fractures and conditions resembling osteoporosis.

Keeping bones healthy may be very necessary. study has shown Older people hospitalized with a hip fracture are 3.5 times more prone to die in the following 12 months than those without an injury.

Vitamin D may help Reduce risk Respiratory infections, which may be more serious on this age group.

There can also be emerging evidence for other potential advantages, including: Better mental health. However, this needs further research.

According to a scientific review by the Society, which summarizes the evidence from randomized controlled trials of vitamin D supplementation in humans, Moderate evidence Advising vitamin D supplementation may reduce the danger of premature death.

The society estimates that the supplements could prevent six deaths per 1,000 people. When considering the uncertainty within the available evidence, an actual variety of fewer than 11 deaths could also be of no profit.

Should we be testing our vitamin D levels?

Endocrine Society Guidelines Recommend Routine blood tests to measure vitamin D levels aren't needed for healthy people over the age of 75.

There isn't any clear evidence that regular testing provides significant advantages, unless an individual has a selected medical condition that affects vitamin D metabolism, resembling kidney disease or certain bone disorders. .

The routine Testing Can be expensive and painful.

In most cases, Recommended approach For those over 75 years of age, each day supplementation must be considered without the necessity for a test.

You may try to extend your vitamin D by adding fortified foods to your weight loss program, which can reduce your need for supplements.

Even when you're getting just a couple of minutes of sunlight a day, each day vitamin D remains to be really helpful.