Vitamin D deficiencies have been identified as among the more common yet unnoticed medical conditions across the world, affecting millions of people and causing a variety of chronic illnesses, many of which are viewed as inevitable ramifications of the aging process. As a hormone, rather than a vitamin, vitamin D aids in regulating calcium absorption, regulates inflammation, and aids in the development of immunity. Atypically low vitamin D levels can result in weakening immunity and increased vulnerability to autoimmune diseases, infection, dementia, cardiovascular diseases, diabetes, and certain cancers.
Why is vitamin D insufficiency so common?
Despite its crucial role, the importance of vitamin D deficiency continues to be a problem, and it is estimated that about 35 per cent of American adults suffer from this deficiency. Additionally, dermatologists and other members of the public health community continue to denounce sunlight as the main source of Vitamin D. More troubling is that conflicting guidelines for supplementation have caused uncertainty, with some experts underestimating the proper dosage, and others advising against over-inflated dangers of toxicity.
Contrary to most deficiencies that are common, vitamin D insufficiency does not show evident symptoms. Muscle weakness, fatigue, or brain fog, as well as mood changes, can be dismissed as aging or stress instead of a treatable nutritional deficiency. The only method to identify this issue is with a blood test, which measures 25-hydroxyvitamin D (25(OH)D). However, insurance does not cover screening, and most doctors fail to suggest it.
Experts differ on the ideal levels; however, consensus is growing that levels of less than thirty nanograms (ng)/milliliter (mL) are not sufficient, as 40-60 ng/mL might be ideal for the prevention of disease. However, GrassrootsHealth is a non-profit public health research group that advocates for higher levels and cites studies that show a decrease in cancer risk, increased immunity, and better bone health in the range of 60 and 100 ng/mL. However, the mainstream guidelines are often behind, leaving patients ill and at risk.
The most effective ways to get vitamin D
Humans have evolved to produce vitamin D via exposure to sunlight; however, our modern lives–indoor jobs, sun exposure, use of sunscreen, and seasonal changes–have altered the natural process. Ageing also reduces vitamin D synthesis within the skin, which makes supplements especially important for older people. But the official guidelines remain skewed:
- The National Institutes of Health suggests 600-800 IU each day for adults who are over 50 years old, with a maximum of 4000 IU.
- The Endocrine Society recommends up to 10,000 IU as an acceptable upper limit.
- Research suggests vitamin D3 doses between 4,000 and 6,000 IU might be needed for reaching the serum 25(OH)D levels that range from 40 to 70 mg/mL.
Dr. Ellie Campbell, an integrative doctor, says that many patients are deceived by laboratory reports that label low amounts (25-30 milliliters) in the form of “normal.” Campbell insists that the fact that having “normal” vitamin D levels (as determined by the results of blood tests) does not mean you are healthy. In reality, the risk of getting sick is significantly lower at levels higher than are thought to be “normal.”
To get the daily vitamin D intake, count on these two sources, including sunlight and food. Fish, particularly fat fish such as salmon, mackerel, trout, and tuna, are the most potent sources of vitamin D3, which is the form that is most effective in boosting vitamin D levels. Egg yolks, liver of beef, and Fish liver (e.g., cod liver) are also a great source of vitamin D3. Mushrooms naturally have ergosterol, an essential vitamin D-related precursor. Additionally, fortified food items such as breakfast cereals, dairy mil,k and almond milk (almon,d) as well as soy m, ilk orange juice, and oatmeal are excellent sources of vitamin D2.
Remember that your skin naturally releases vitamin D in response to UV (UV) radiation emitted by sunlight, and you can make use of this natural process. Certain experts suggest exposing around one-third of your face (use sunscreen on areas that are sensitive) to sunlight and limiting exposure to a maximum of 15 minutes if you’ve got lighter skin and 25-40 minutes when you have darker skin. According to a study from 2020 published in Nutrients, the ideal time to take in your daily dose of vitamin D is between 10 am and 3 pm and should be done two to three times per week.
Alternatively, you can use supplements to your vitamin D3 supplement or cod liver oil; however, you must consult with a medical professional before starting any supplements, particularly in the case of taking other medicines.
4 Advantages of maintaining optimal vitamin D levels
Here are four great reasons why seniors, in particular, should focus on getting sufficient vitamin D
Preventing dementia
A study in 2023 that tracked 12388 adults revealed the supplementation of vitamin D (any form) was associated with a 40% reduction in risk of developing dementia. With the number of dementia cases worldwide expected to double by 2050, fixing vitamin D deficiencies can be a cost-effective, simple preventive step.
Decreased occurrence of vertigo
A study in 2020 published in Neurology found that calcium and vitamin D supplementation reduced annual vertigo recurrence by 24 percent. It also provides an alternative that is not invasive to medical treatments.
Defense against cancer
A study that was published in JAMA Network Open suggests vitamin D3 supplementation could reduce the incidence of advanced (metastatic and fatal) cancer, especially in people who are of a healthy weight. A study published in Nutrients found that keeping vitamin D levels at or above 40 ng/mL could have an anti-cancer effect on breast cancer.
Reduced falls and fractures
According to a study that was published within the Journal of Physical Therapy Science, women who are 60 years old or over can benefit from 25(OH)D levels that are higher than 20 ng/mL. The higher levels help improve stability control as well as lower extremity strength and decrease the chance of falling and fractures.
Vitamin D deficiencies are a hidden cause of chronic diseases, yet it’s not being recognized and aren’t being treated. While there is debate over dosage, there is overwhelming evidence that supports more aggressive targets to prevent disease, particularly for older people. Testing routinely, supplementation based on individual needs, and adequate sun exposure can cut healthcare costs and boost longevity.
As the research continues to advance, one thing is certain: optimizing vitamin D levels isn’t only about bone health. It’s about changing the story of ageing in itself. For those who are dealing with chronic illnesses or looking for ways to prevent them by addressing vitamin D deficiencies, it could be the easiest step to an improved future.
