Should you be taking Vitamin D supplements?

New guidelines from the international Endocrine Society recommend people aged 75 and over should consider taking vitamin D supplements.

The importance of vitamin D cannot be overstated in seniors, even in sun-drenchewd Australia. As we age, our bodies have a reduced ability to produce and absorb vitamin D.

The kidneys and the liver, which help convert vitamin D into its active form, also lose some of their efficiency with age. This makes it harder for the body to maintain adequate levels of the vitamin.

Overall, older adults also tend to have less exposure to the sunlight, which is the primary source of natural vitamin D production. Older adults may spend more time indoors and wear more clothing when outdoors.

Why vitamin D is so important as we age

Vitamin D helps the body absorb calcium, which is essential for maintaining bone density and strength. As we age, our bones become more fragile, increasing the risk of fractures and conditions like osteoporosis.

Keeping bones healthy is crucial. Studies have shown older people hospitalised with hip fractures are 3.5 times more likely to die in the next 12 months compared to people who aren’t injured.

Vitamin D may also help lower the risk of respiratory infections, which can be more serious as people age.

There is also emerging evidence for other potential benefits, including better brain health.

According to the Endocrine Society’s systematic review, which summarises evidence from randomised controlled trials of vitamin D supplementation in humans, there is moderate evidence to suggest vitamin D supplementation can lower the risk of premature death.

Vitamin D deficiency is common in seniors

Despite higher needs for vitamin D, people over 75 may not get enough of it.

Studies have shown one in five older adults in Australia have vitamin D deficiency. In higher-latitude parts of the world, such as the United Kingdom, almost half do not have sufficient levels.

This increased risk of deficiency is partly due to lifestyle factors, such as spending less time outdoors and insufficient dietary intakes of vitamin D.

It’s difficult to get enough vitamin D from food alone. Oily fish, eggs and some mushrooms are good sources of vitamin D, but few other foods contain much of the vitamin. While foods can be fortified with the vitamin D (margarine, some milk and cereals), these may not be readily available or be consumed in sufficient amounts to make a difference.

In some countries such as the United States, most of the dietary vitamin D comes from fortified products. However, in Australia, dietary intakes of vitamin D are typically very low because only a few foods are fortified with it.

Vitamin D supplements

The Endocrine Society’s guidelines suggest routine blood tests to measure vitamin D levels are not necessary for most healthy people over 75. There is no clear evidence  regular testing provides significant benefits, unless the person has a specific medical condition that affects vitamin D metabolism, such as kidney disease or certain bone disorders.

In most cases, the recommended approach to people aged over 75 is to consider a daily supplement, without the need for testing.

Also seniors can try to boost vitamin D levels by adding fortified foods to your diet, which might lower the dose you need from supplementation.

Even if you’re getting a few minutes of sunlight a day, a daily vitamin D is still recommended.