This is mostly because of conflicting information about how much vitamin D an individual should receive each day and the best ways to get it.
We've put together this guide to help clarify the topic for our residents here in Hickory Villa.
Unlike most learning topics, it's best to start with tests and not studying when it comes to vitamin D. This is because experts in the field suggest daily recommendations of anywhere between 600 and 2,000 IU (international units) for older adults.
The best way to know where you fall in this range is to talk with your medical providers and take tests to determine if your levels of vitamin D are too low. Your doctor can use your results to tailor a daily dosage to your unique nutritional needs.
If you're severely deficient, your doctor may prescribe a high dose for a few months to bring up your numbers. After your test results improve, the amount can be tapered down to maintain a healthy level of the nutrient.
Vitamin D is one of the nutrients the body can synthesize within itself. It happens when the skin is exposed to direct sunlight.
Additionally, you can get it through outside sources, such as supplements and certain foods. Very few foods contain high levels of vitamin D, so manufacturers enrich items, such as milk, cereal and orange juice, with it to help prevent deficiencies.
When you read food labels, you may see vitamin D2 or vitamin D3 listed. The biggest difference between the two versions is where they originate.
While D2 comes from plant-based sources, D3 is found in animal products, such as egg yolks, milk and fatty fish. Scientists haven't determined if one type is superior to another, as the body seems to use either equally.
Cod liver oil, trout and salmon have some of the highest values of vitamin D in the food world. Vegetarians looking to up their daily amounts can try mushrooms and enriched plant-based milks, such as soy, almond and oat.
Some cereals have been fortified with vitamin D and can be a good way to start your day with the nutrient. The key is to select brands without unhealthy additions of sugar, sodium and fat.
There are several potential contributing factors to insufficient levels of vitamin D, including:
Age plays a heavy factor in the amount of vitamin D you can absorb from sunlight. This is because the skin naturally changes over time. It's thought that children and young adults receive four times the amount of vitamin D from the sun as seniors.
Vitamin D is circulated through the bloodstream. It's stored in fat, so individuals who are overweight tend to have more issues with deficiencies.
Although food isn't the most effective way to boost your vitamin D levels, consuming fortified foods and fatty fish does contribute to your overall numbers. Individuals on vegan diets may have a harder time reaching their daily intake goals.
Modern lifestyles often see individuals spending an increasing amount of time indoors. This is especially true in the northern parts of the country, where winters are long and cold. Here in Omaha, NE, it isn't unusual for seniors to limit their outdoor exposure for months at a time.
The body can only make vitamin D when exposed to direct sunlight. If you wear sunblock, it heavily diminishes the amount received. However, skipping sun protection is dangerous as it can potentially lead to burns and even cancer.
Getting vitamin D from food and supplements may be a safer alternative but can have complications of its own. If you have digestive issues, your body may not absorb the nutrient readily.
Both the liver and kidneys help convert it into a form usable by your body. Diseases in these organs may lead to deficiency.
Healthy bones are likely the best-known benefit of vitamin D, but there are many others for seniors who maintain healthy levels of the nutrient.
Vitamin D has been shown to support the immune system, regulate cell growth and improve mood. It also reduces inflammation and helps prevent muscle and bone pain.
Tackling vitamin D deficiency on your own may feel daunting, but you aren't alone in your quest for better health. Your doctor can use tests to pinpoint your current levels and establish the best daily dose for your individual needs.
