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Feeling a little under the weather? It might be time to shine a light on your vitamin D levels
Summary
1Vitamin D for improved bone health
Vitamin D is key in helping your body absorb and regulate calcium…
2Vitamin D for better muscle function
Vitamin D can play an important role in the maintenance of skeletal muscle…
3Vitamin D for easing joint pain
If you’re struggling with joint pain, it’s important to ensure you’re getting enough…
This essential nutrient is crucial for those over 65, but many of us are lacking it. Vitamin D (sometimes known as the sunshine vitamin) is an essential nutrient which we all need to keep our bones and muscles in tip-top shape.1
As we get older, it’s more important to ensure we’re getting enough vitamin D as our skin might not convert sunlight to vitamin D as effectively as it used to. We may also have other risk factors that mean we're not getting enough vitamin D.2
How much vitamin D does a 65-year-old need?
As we age, our bones need more help to stay strong and reduce the risk of health problems and conditions in later life.3-5
In the UK, the recommended daily vitamin D intake is 10 micrograms (μg) or 400 IU for all adults. Taking more than 100 micrograms or 4,000 IU as an adult can be harmful.6
There are different doses and safe ranges for children. Please talk to your doctor if you have a medical condition before taking a vitamin D supplement as the safe dosage may be different for you.6
Sometimes it can be hard to know if you’re getting too much vitamin D or if you have low levels of vitamin D deficiency. Visit our article on how to test your vitamin D levels to find out more.
Three benefits of vitamin D for over 65s
As you get older, vitamin D helps to support your body in a number of ways, improving both bone and muscle health.
With age, your bones naturally start to lose density, causing them to weaken. However, this can be reduced by keeping physically active. Vitamin D also plays an important role in keeping your bones strong.2,7,8
Vitamin D is key in helping your body absorb and regulate calcium, as well as phosphate (a mineral essential for bone growth). So, if your levels of vitamin D are chronically or severely low, it’s very likely that your calcium levels are low too.6,9
Over time, low vitamin D and calcium levels will increase your risk of bone problems and conditions like fractures, osteomalacia (“soft bone disease”), osteopenia (lower than average bone density) and osteoporosis (very low bone density).3-5
So, making sure you get enough vitamin D every day can help your body absorb the calcium it needs to help maintain and strengthen your bones and improve overall bone health.10,11
As well as helping us maintain healthy bones, vitamin D can play an important role in the maintenance of skeletal muscle and supports normal muscle function.12,13
In fact, research shows that low vitamin D levels are linked to skeletal muscle fibre atrophy (weakening and shrinking), muscle pain, weakness, and a higher risk of sarcopenia (progressive loss of muscle mass and strength) and associated falls.13
Evidence from animal studies also suggests that vitamin D may contribute to the regeneration of muscle following injury.14
While more research is needed to uncover the full beneficial impact of vitamin D on muscle function, the existing evidence tells us that good vitamin D levels are critical to having healthy muscles.12-15
The risk of developing joint problems, like arthritis, increases with age.16
You now know that vitamin D is critical for good bone health, and your joints are no exception to this rule. As well as helping the bones in your joints stay strong, some studies suggest vitamin D may have anti-inflammatory effects which may help to reduce symptoms of arthritis like pain and swelling.17,18,19
So, if you’re struggling with joint pain, it’s important to ensure you’re getting enough Vitamin D, which we will cover next.20
How to get more vitamin D
The sun is arguably the best way to get most of your daily vitamin D requirement, especially in the summer.21 But, as well as staying indoors a bit more when we get older, the UK isn’t the sunniest of places.
This means that we have to get our daily dose from other sources of vitamin D, such as food and supplements.
To get more vitamin D into your diet, try to eat more:1
- oily fish, like salmon, sardines, trout, herrings and kippers
- red meat, especially beef liver
- egg yolks
- mushrooms
- fortified products, including certain cereals,
- plant-based milks and margarines
When it comes to supplements, taking one every day can help you ensure you’re getting all the vitamin D you need, without having to worry whether you’re getting enough from the sun or your diet.
But remember, you should always see your doctor for a check-up before making any changes to your diet or taking any supplements, particularly if you have a medical condition or are taking any medications.
The final say
Whatever your age, it’s important you take steps to get your daily recommendation of vitamin D. This is especially true as we move into our 60s and beyond, when our bones naturally start to weaken.
Check out our guide on the best vitamin D supplements to see which one might be best for you, or shop our full range of tablets, gummies and sprays online.
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
While we strive for accuracy and balance, please be aware that this article may discuss products available for purchase through Holland & Barrett. Consult a healthcare professional before making any health-related decisions.
- National Institutes of Health. Vitamin D [Internet]. [cited 2024 May 16]. Available from: https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/ MedlinePlus.
- Vitamin D deficiency [Internet]. [cited 2024 Oct 25]. Available from: https://medlineplus.gov/vitaminddeficiency.html
- Zimmerman L, et al. Osteomalacia. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024. [cited 2024 May 16]. Available from: http://www.ncbi.nlm.nih.gov/books/NBK551616/
- Varacallo M, et al. Osteopenia. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024. [cited 2024 May 16]. Available from: http://www.ncbi.nlm.nih.gov/books/NBK499878/
- Porter JL, et al. Osteoporosis. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024. [cited 2024 May 16]. Available from: http://www.ncbi.nlm.nih.gov/books/NBK441901/
- NHS. Vitamin D [Internet]. [cited 2024 May 16]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
- Better Health Channel. Ageing - muscles bones and joints [Internet]. [cited 2024 May 16]. Available from: https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/ageing-muscles-bones-and-joints
- NHS. Keep bones healthy over 65 [Internet]. [cited 2024 May 16]. Available from: https://www.nhs.uk/live-well/bone-health/keep-your-bones-strong-over-65/
- Sizar O, et al. Vitamin D deficiency. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024. [cited 2024 May 16]. Available from: http://www.ncbi.nlm.nih.gov/books/NBK532266/
- NHS. Calcium [Internet]. [cited 2024 May 16]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/calcium/
- Branch NSC and O. National Institute of Arthritis and Musculoskeletal and Skin Diseases. Calcium and Vitamin D: Important for Bone Health [Internet]. [cited 2024 May 16]. Available from: https://www.niams.nih.gov/health-topics/calcium-and-vitamin-d-important-bone-health
- European Commission. Food and feed information portal database | fip [Internet]. [cited 2024 Oct 25]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6518
- Montenegro KR, et al. Mechanisms of vitamin D action in skeletal muscle. Nutrition Research Reviews. 2019 Dec;32(2):192–204. Available from: https://www.cambridge.org/core/journals/nutrition-research-reviews/article/mechanisms-of-vitamin-d-action-in-skeletal-muscle/1EF9FB685177265B81431B4D5F4B631F
- Latham CM, et al. Vitamin D promotes skeletal muscle regeneration and mitochondrial health. Front Physiol. 2021 Apr 14;12. Available from: https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2021.660498/full
- Polly P, et al. The role of vitamin D in skeletal and cardiac muscle function. Front Physiol. 2014 Apr 16;5. Available from: https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2014.00145/full
- Centers for Disease Control and Prevention. Arthritis risk factors [Internet]. [cited 2024 May 16]. Available from: https://www.cdc.gov/arthritis/basics/risk-factors.htm
- Versus Arthritis. Are you getting enough vitamin D? [Internet]. [cited 2024 May 16]. Available from: https://versusarthritis.org/news/2022/may/are-you-getting-enough-vitamin-d/
- Guan Y, et al. The Effect of Vitamin D Supplementation on Rheumatoid Arthritis Patients: A Systematic Review and Meta-Analysis. Frontiers in Medicine. 2020 Oct 30;7. Available from: https://www.frontiersin.org/articles/10.3389/fmed.2020.596007/
- Park CY. Vitamin D in the prevention and treatment of osteoarthritis: from clinical interventions to cellular evidence. Nutrients. 2019 Jan 22;11(2):243. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6413222/
- Arthritis Foundation. Vitamin D Deficiency Debate [Internet]. [cited 2024 May 16]. Available from: https://www.arthritis.org/health-wellness/treatment/complementary-therapies/supplements-and-vitamins/vitamin-d-deficiency-debate
- Srivastava SB. Vitamin D: Do we need more than sunshine? Am J Lifestyle Med. 2021;15(4):397–401. https://doi.org/10.1177/15598276211005689
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