The Benefits of Vitamin D for Seniors

They call it the sunshine vitamin — a name that is spot on when it comes to the many health benefits of vitamin D.

From improved mood to stronger bones, vitamin D benefits for seniors are far-reaching and potentially life-changing. A meta-analysis of 18 randomized controlled trials found that daily vitamin D supplements decreased total mortality rates. Now for the bad news: 35% of American adults have been found to be deficient in vitamin D, according to the National Institutes of Health. Let’s take a closer look at how this affordable supplement could boost both your overall health and mood. 

The Physical Health Benefits of Vitamin D

The most well-known benefit of vitamin D is that it helps your body absorb calcium, which keeps bones strong and helps protect you from developing osteoporosis. It’s also known to help keep your immune system strong.

Other potential benefits of vitamin D are still being researched, but appear promising. An article in Harvard Health Publishing addressed cancer, stating that lab experiments suggest that vitamin D can prevent unrestrained cell multiplication, restrict tumor blood supply, and limit the spread of cancer cells. The publication went on to explain that the risk of colon cancer, breast cancer, and other malignancies appears to rise in populations living far from the equator. While a recent trial of vitamin D supplementation failed to show a link between supplementation and cancer rates, it did show an association between supplementation and a decreased risk of cancer death. 

Many other health challenges — including both type 1 and type 2 diabetes, multiple sclerosis, and irritable bowel syndrome — appear to be linked to low levels of vitamin D. It’s important to note, however, that the link between vitamin D and these conditions is still being researched and is a subject of much debate. 

The Mental Health Benefits of Vitamin D

People with vitamin D deficiency were 75% more likely to develop depression when compared to those with adequate levels of vitamin D. That stunning statistic came from this 2022 abstract titled “Is Vitamin D Important in Anxiety or Depression? What Is the Truth?” The abstract went on to say that “Vitamin D, which has antioxidant properties and activity in brain tissue, is important for mood disorders preventions or treatments.”

How to Get Enough Vitamin D

While sunshine is the best natural source of vitamin D, you may not be getting enough unless you live someplace that’s sunny year-round. Even foods that are rich in vitamin D — like mushrooms, egg yolks, and fatty fish — are often not enough to boost levels to the healthy range.

That’s why many experts recommend taking vitamin D3 supplements. Here are the dosages recommended by the National Institutes of Health:

• Adults ages 19-70: 15 mcg (600 IU)
• Adults 71 and older: 20 mcg (800 IU)

Vitamin D levels can be checked by a simple blood test. These are the levels as defined by the National Institutes of Health:

• Less than 30 nmol / L is deficient and can result in bone problems
• 30 to below 50 nmol / L is inadequate and can put you at risk of bone problems and other health issues
• 50 to 124 nmol / L is adequate
• Over 125 nmol / L is too high and can result in adverse effects.

The Bottom Line on Vitamin D

Some health experts claim that vitamin D is over-hyped. Others insist it’s a cheap way to ward off disease and stay healthy.

So what’s the best course of action? Begin by talking to your doctor, who may advise getting your vitamin D levels checked. If they need to be raised, consider safely getting a bit more sun, upping your intake of vitamin D-rich foods, and supplementing as advised by your doctor.

The one thing we can all probably agree on is that a sunny day does lift your spirits — and the sunshine vitamin could be just what the doctor ordered to help get us through darker days.  

Healthy Seniors and The Oaks at Denville

At The Oaks at Denville, we promote wellness every day, in everything we do through our award-winning LivWell program. In addition to our state-of-the-art fitness center, you’ll find a heated indoor pool and plenty of walking trails on our Denville, New Jersey, campus. Interested in taking a tour? Use this quick form to schedule a visit. Whether you like working out or enjoy happy hour with friends (or both!) you’ll find it in our active senior living community.