Vitamin D has an important role in supporting your health. Whereas many vitamins need to be consumed through the food you eat, vitamin D can be produced by your body when exposed to sunlight. The problem is most people, especially those over 50 don’t get enough sunlight exposure or food that contains vitamin D. This is why you should consider vitamin D supplements.
If you have a vitamin D deficiency you may suffer from weaker bones, tiredness, joint pain, and a weak immune system. Let’s take a closer look at the benefits of vitamin D and why you should consider supplements. We will also list the proper dosage and what you can do to improve its absorption to fully realize its benefits to your health.
7 Benefits of Vitamin D
1. Stronger Bones and Better Calcium Absorption
It turns out, if you want stronger, more healthy bones, you need vitamin D to absorb calcium. If you don’t have enough vitamin D your bones can become weak, causing a greater risk of fractures and osteoporosis. This is extremely relevant for both men and women over the age of 50 as bone density decreases with age.
2. A Stronger Immune System
In spite of what you may have heard during the “Covid” years, low vitamin D levels lead to people catching more colds, flu, and even respiratory illnesses. In fact, having sufficient vitamin D levels may even reduce the risk of getting severe infections.
3. Better Muscle Strength and Reduced Fall Risk
As you get older your muscle strength decreases, making the chance of falling greater. Vitamin D supports muscle function, keeping you more stable on your feet. A study has found that vitamin D can lower the risk of falling in older adults by around 20% [1].
4. Mood and Energy Boost
Without adequate amounts of vitamin D you may feel tired, depressed and suffer from mood swings. The reason is because vitamin D plays a role in serotonin production which affects your energy levels and happiness [3, 4]. Those with higher vitamin D levels usually feel more alert and mentally aware throughout the day.
5. Brain Health and Memory Support
Having sufficient levels of vitamin D is necessary for your cognitive function and brain health. Lower levels of vitamin D may cause memory loss, brain fog, and even dementia. Vitamin D seems to protect the brain from age-related decline [5] .
6. Heart Health and Inflammation Control
Vitamin D may play a role in regulating blood pressure and keeping your heart healthy. Low levels of vitamin D show a link to higher blood pressure, increased inflammation and a higher risk of heart disease [6, 7]. Keeping vitamin D levels at a good level can help keep your cardiovascular system healthy.
7. Testosterone Production
Since vitamin D regulates hormones and supports overall reproductive health, low vitamin D levels are linked to lower testosterone levels, tiredness, muscle loss and decreased strength. While it isn’t clear if higher levels of vitamin D will boost testosterone, lower levels will have an adverse impact.
Why People Over 50 Need Vitamin D Supplements
When you get older your body can’t absorb and produce vitamin D (from the sun) as well as it did when you were younger. This makes it more difficult to stay healthy. Even if you were to spend a lot of time in the sun or eat vitamin D enriched foods (very few foods contain vitamin D) you still may not be getting enough [8]. Considering the benefits of vitamin D and your inability to absorb it properly as you age, you should consider taking vitamin D supplements.
1. Reduced Vitamin D Production from Sunlight
Your skin is responsible for producing vitamin D when it is exposed to sunlight. However, as we age, this process slows down. If you tend not to spend much time outdoors or you live in a northern climate, vitamin D production declines even more.
2. Less Absorption from Food
You can consume vitamin D from some foods like fatty fish, eggs and fortified foods (cereal, margarine, milk, orange juice), but most people don’t eat enough of these to reach ideal levels. Also, as you get older your gut health deteriorates making it harder to absorb nutrients efficiently. This means that even if you do eat vitamin D rich foods, your body isn’t likely able to fully process the nutrients from them.
3. Higher Risk of Deficiency
It is common for older adults to have a vitamin D deficiency where symptoms include:
- Tiredness and low energy
- Joint pain and decreased muscle strength
- Changes in mood, including depression
- Weak immune system
- Greater chance of falls and fractures
A greater percentage of adults over 50 have insufficient levels of vitamin D due to the ageing process and their living conditions [9]. This makes the need for taking supplements crucial for many. This trend may be changing as more people appear to be taking supplements, although perhaps not amount they need..
4. Bone Loss and Osteoporosis Risk
Osteoporosis isn’t just a risk for women as they age, men are also at risk as absorption of calcium declines with age. This can lead to bones thinning and an increased risk of fractures. Taking vitamin D can help keep your bones remain strong, reducing the risk of fractures.
5. Immune System Weakening with Age
One of the biggest impacts to your health as you get older is that your ability to ward off illness and infections slows down with age. Low vitamin D levels weaken immune defenses, increasing the risk of colds, flu and respiratory infections. Taking sufficient levels of vitamin D will help your immune system and overall health.
How Much Vitamin D Do You Really Need?
You need to make sure you know the right amount of vitamin D supplements you should take in order to benefit from it without going overboard and harming yourself. General recommendation for adults over 50 is between 600-800 IU per day though many vitamin D supplements on the market are 1,000 IU per tablet. Those with darker skin, and/or who get little sunlight should consider taking more.
1. Recommended Daily Intake
The official guidelines for vitamin D intake vary:
- 600–800 IU per day – The minimum recommended amount for adults over 50.
- 1,000–2,000 IU per day – Considered optimal for most people, supporting bone health, immune function, and muscle strength.
- 5,000–10,000 IU per day –May be prescribed for those with severe deficiency, but under medical supervision.
2. The Safe Upper Limit
The institute of Medicine, provides a safe upper limit guideline for vitamin D as 4,000 IU per day though some studies suggest that many can tolerate higher doses without suffering from toxicity, especially if they have deficient levels [10]. Exceeding more than 4,000 IU without medical oversight may increase the risk of calcium buildup in the blood (hypercalcemia), which can result in kidney problems and other issues. Regardless of the amount of vitamin D supplement you take, you should talk to your doctor about what’s best for you.
3. Why Some People Need More
There are a number of reasons you may need vitamin D supplements which include:
- Little sun exposure – If you live in northern latitudes or stay indoors most of the time.
- Darker skin tone – With darker skin you are less able to produce vitamin D as melanin decreases vitamin D production.
- Higher body fat percentage – If you have too much body fat you will have less vitamin D in your bloodstream and more stored in fat
- Digestive issues – You may have difficulties absorbing vitamin D if you have IBS, Crohn’s disease or celiac disease.
- Age – Older adults tend to require more vitamin D than those that are younger [11].
4. How to Know If You’re Getting Enough
The only way to truly know if you are vitamin D deficient is by getting a blood test. If you have low levels, below 30-50 ng/mL, your doctor may recommend a higher daily dose of vitamin D supplements to bring your levels up.
How to Maximize Vitamin D Absorption
While you may be taking vitamin D supplements you may not actually be absorbing or using it effectively. If you can’t absorb it properly you may still have low vitamin D levels, even with taking the recommended dosage. There are a few easy ways you can improve absorption for maximum benefit:
1. Take Vitamin D with Healthy Fats
Vitamins are usually fat soluble or water soluble. Vitamin D is absorbed better when taken with fat.
By taking vitamin D with the following fat based foods you may be able to increase absorption by up to 50%:
- butter
- Egg yolks
- Fatty cuts of beef and lamb
- Pork fat (lard) and beef tallow
- Fatty fish (salmon, mackerel, sardines)
- Olive oil and avocado
- Nuts and seeds
Taking supplements on an empty stomach usually provides little to no benefit but taking them with a meal will ensure you maximize the benefit of vitamin D.
2. Get Enough Magnesium
Magnesium is necessary for ensuring vitamin D can be used by your body. Without enough of it vitamin D does not provide the full benefits listed in this article, including bone health, improved immunity, and muscle strength.
The normal recommended daily dose of magnesium is about 300 – 400 mg for adults but you may want to consider increasing this if you take higher doses of vitamin D daily.
Natural sources of magnesium include:
- Leafy greens (spinach, kale)
- Pumpkin seeds and almonds
- Dark chocolate
- Bananas
- Legumes (black beans, lentils)
If you aren’t getting enough magnesium in your diet you may want to consider taking magnesium supplements to help improve vitamin D effectiveness.
3. Combine Vitamin D with Vitamin K2
Vitamin D helps your body properly absorb calcium, but not without a sufficient amount of vitamin K2 in your body. K2 makes sure that calcium gets directed to your bones instead of soft tissues like arteries. Too much calcium can build up in your bloodstream without enough K2, This increases the risk of arterial calcification and heart issues.
Natural sources of vitamin K2 include:
- Grass-fed dairy (cheese, butter)
- Egg yolks
- Beef liver
- Fermented foods (natto, sauerkraut, kimchi)
If you take vitamin D supplements you may want to consider adding vitamin K2 supplements as well to ensure you have sufficient calcium absorption in the body.
Conclusion: Are Vitamin D Supplements Right for You?
If you want strong bones, a healthy immune system, proper brain function and muscle strength as well as good overall health you need to get enough vitamin D. While sunlight and some foods provide vitamin D, most people, and especially those over 50, don’t get sufficient amounts of it naturally. That’s why you need to take vitamin D supplements to keep yourself healthy. You should consult your health provider to make sure taking supplements is right for you. You want to stay at your best and be able to fight off infections so taking vitamin D may be a sensible way to do so.
Check out Boost Immune Health for Men Over 50
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The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the support and guidance of your physician when you are unsure about any health issues.
