Vitamin D is a surprisingly controversial compound. Caregivers need to be aware of the implications of vitamin D and vitamin D deficiency for seniors.
So, what is the vitamin?
Well, the vitamin D3 form is naturally produced in our bodies in the presence of sunlight. It is considered an essential vitamin, one that has many implications for health.
Insufficient vitamin D can potentially reduce bone density, increase the risk of falls and fractures, increase the risk of depression and more (ref).
Ideal Vitamin D Levels
There are considerable debates about how much vitamin D people need and what types of vitamin D supplement may be effective.
One of the most widely recognized recommendations is the following:
- Up to 50 years: 200 IU vitamin D per day
- 50 to 70 years: 400 IU vitamin D per day
- 70+ years: 600 IU vitamin D per day
These doses are a good starting point, although some authors suggest that higher levels of vitamin D intake are needed to see the best possible health outcomes.
For example, some recommendations suggest that doses of more than 1,000 IU to 2,000 IU daily are needed for seniors (ref).
Studies have varied in their recommendations for supplements. Common figures have ranged from 400 IU to 1,000 IU per day.
The Risk of Vitamin D Deficiency
We’re producing vitamin D3 ourselves, which should mean that we get all that we need. Right?
That’s where the debate comes in.
For one thing, we need sun exposure to create the compound.
That’s a problem for people who are indoors most of the time, those who are covered up when they are outside and those in times or places where the radiation from the sun is insufficient.
Our body’s ability to generate vitamin D varies too.
The rate of vitamin D creation decreases with age, with obesity and with some health conditions.
While most people should be able to get enough vitamin D from the sun, many people may not be getting this vitamin D in practice.
A 2005 to 2006 estimate suggested that only around 33% of the American population was getting enough vitamin D daily (ref).
Populations at Risk
These patterns mean that some groups of people are particularly likely to be deficient in vitamin D. This includes the following:
- Anyone who tends to cover most or all of their skin when going outdoors, regardless of the reason.
- People who are largely housebound.
- People who naturally have very dark skin, as vitamin D production may be lower.
- Individuals who have medical conditions that may decrease the time spent outdoors and/or decrease vitamin D production. This includes people with depression, who may spend most of their time indoors.
Vitamin D in the Diet
While vitamin D is not naturally found in many foods, some foods have been fortified with vitamin D. Milk, juice and cereal are common examples (ref).
However, the form of vitamin D used is not the best option for absorption in our bodies. These patterns mean that most people will not get sufficient vitamin D from food.
Vitamin D Deficiency in Seniors
Seniors are particularly vulnerable in terms of vitamin D deficiency.
- Their ability to produce vitamin D is naturally decreasing.
- Many seniors have one or more chronic conditions, which may make decrease mobility.
- Some seniors may be largely homebound, whether through disability, being in a residential care facility or some other situation.
- It may be difficult, or even impossible, to increase sun exposure enough to combat vitamin D deficiency. This is especially true for people in some parts of North America in the winter.
Thankfully, many physicians will test for vitamin D deficiency. If vitamin D levels are too low, then regular vitamin D supplementation may be prescribed.
Vitamin D Supplements
Vitamin D supplements can be purchased over-the-counter or obtained through prescription.
It is always ideal to have supplements prescribed, rather than buying them over the counter.
- This allows physicians to check for any potential interactions with current medication.
- It gives physicians the chance to monitor for any unexpected effects.
- Your chance of getting the correct dose is also higher. Without testing, there is the risk that your supplementation level is too low to combat deficiency (or is higher than it needs to be).
However, this is not always realistic.
Challenges like transportation, finances, disability and more can make doctor’s appointments more difficult to make and keep.
If nothing else, it may simply seem too difficult to get a doctor’s appointment if vitamin D is the only area of concern.
Buying Supplements Yourself
Many people choose to supplement vitamin D themselves. There are many high-quality brands and a variety of doses that can be purchased over-the-counter.
Managing your own vitamin D supplementation allows you to start at a low dose and increase it over time. You will also have a better sense of whether there are any positive effects.
The same is true if you are helping a loved one with supplementing vitamin D.
To get the most benefits, look for a brand that offers the vitamin D3 form of the vitamin. Gel capsules are also best. These tend to be easier to swallow anyway and may have better absorption.
What About Overdosing?
Vitamin D is a fairly safe supplement. It does not interact with many medications, which is another reason that seniors are often prescribed vitamin.
While it is possible to overdose on vitamin D, doing so would require an intake of significantly more than 2,000 IU per day. The Institute of Medicine has found that doses of less than 4,000 IU are safe (ref).
In practice, most people would be supplementing 1,000 IU per day or significantly less. Some people might start as low as 100 IU daily.
The Best Vitamin D Supplements
If you’re planning to shop for vitamin D supplements yourself, it’s critical to find the right products.
One great example is the Nature Made brand. This company offers a variety of different product sizes, so you can choose the one that suits you the best.
The example pictured below is a fantastic place to start. You’re getting 1,000 IU per serving and there are 300 softgels in the bottle. The pricing is reasonable for the amount that you’re receiving.
A second brand is Sports Research. They offer various individual products too.
Many of their D3 supplements also contain coconut oil. This is included to help with absorption, as vitamin D is fat soluble.
While many of the products from Sports Research are 5,000 IU, there are some smaller doses too, such as 1,000 IU.
The third brand we recommend is NatureWise. Their products get consistently good reviews. This time olive oil is included to help with absorption.
The pills are also gluten free and have been third-party tested to ensure that quality is maintained.
Is Vitamin D Supplementation Truly Necessary?
Some authors argue that extra vitamin D is not needed for most people, as research has not proven that supplementation can lower fracture or fall risk (ref).
Even so, many aspects of the field remain unknown.
- There are many debates about the optimal level of vitamin D and thus how vitamin D deficiency is defined. This could mean that some people are not considered deficient but may see benefits from additional vitamin D.
- The potential vitamin D benefits are not just linked to bone health. There are many other areas that could be influenced by vitamin D.
- Some researchers suggest that vitamin D may help prevent and treat some diseases linked to aging (ref).
Until more is known, it seems foolish to rule out the potential benefits of vitamin D. This is particularly true for people who are likely to be deficient in the vitamin – including seniors.
Leave a Reply