Vitamin D use and deficiency shortages are at the center of many conversations these days, eliciting more interest and questions about deficiencies and the need for supplements. Because aging causes bones to weaken and makes skin loses the ability to absorb vitamin D from sunlight, the importance of vitamin D for seniors is a particularly hot topic.1 In this article, we’ll uncover what seniors need to know about vitamin D and how this vitamin plays a role in one’s health.¹

In this article, we’ll uncover what seniors need to know about vitamin D and how this vitamin plays a role in one’s health.

Vitamin D plays a crucial role in health, perhaps most well-known for helping the body absorb calcium, which in turn strengthens bones. Let’s take a closer look at some key benefits.²

This is arguably the most well-known benefit. Vitamin D helps the body absorb calcium, which is essential for building strong bones. Seniors are at a higher risk of osteoporosis (weak and brittle bones) and fractures, so adequate vitamin D intake is vital to prevent bone loss and reduce the risk of falls and fractures.

Vitamin D contributes to muscle strength and function. Deficiency can lead to muscle weakness, which increases the risk of falls and mobility issues in older adults. Maintaining sufficient vitamin D levels can help seniors stay active and independent.²

Vitamin D plays a role in regulating the immune system. It helps the body fight off infections and reduces the risk of autoimmune diseases. Seniors often have weakened immune systems, making them more susceptible to illnesses like the flu and pneumonia. Adequate vitamin D can help boost their immune response. 

Research suggests that vitamin D may help reduce the risk of several chronic diseases common in seniors, including heart disease and type 2 diabetes. Additionally, seniors already living with type 2 diabetes need to know that vitamin D has been linked to improved blood sugar control.¹

While not a cure certain studies show vitamin D has been linked with reduced cancer risk, specifically with colorectal, breast, and prostate cancers.²

Vitamin D may help reduce the risk of cognitive decline and dementia while acting as a mood regulator. Some studies have found a link between low vitamin D levels and depression, particularly in older adults. Supplementation may help improve mood and reduce symptoms of depression. Vitamin D receptors in the brain are involved in memory and cognition, potentially helping reduce the risk of Alzheimer’s disease.⁴

Vitamin D deficiency has been linked to fatigue, which can significantly affect seniors’ quality of life. Studies have shown that vitamin D supplementation can improve fatigue levels and increase energy in individuals with low vitamin D levels. Seniors who ensure adequate vitamin D intake may experience reduced fatigue and increased overall energy levels. Seniors can combat tiredness by addressing vitamin D deficiency and enjoy a more active and fulfilling lifestyle.

Seniors and older adults are at risk for vitamin D deficiency for many key reasons, some having to do simply with age while others are related to lifestyle and overall health. Several key factors contribute to vitamin D deficiency in older adults:

• Reduced skin synthesis: As we age, our skin becomes less efficient at producing vitamin D from sunlight exposure.
• Decreased sun exposure: Seniors may spend more time indoors due to mobility issues, health conditions, or living in assisted living facilities.
• Dietary intake: Many seniors don't consume enough vitamin D-rich foods, such as fatty fish, egg yolks, and fortified milk.
• Kidney function: The kidneys play a role in converting vitamin D into its active form. Kidney function declines with age, which can impair vitamin D activation.
• Medications: Certain medications can interfere with vitamin D absorption or metabolism.

Your primary care doctor can help you know if your vitamin D levels are sufficient or deficient. Geography and time of year may also influence levels, which may change throughout the year. No two cases are the same.

Be aware as well that taking too much vitamin D can also cause problems, so it’s important to know your baseline before taking supplements. A blood test can measure your vitamin D levels.

Taking too much vitamin D or having an excess in your system can lead to health complications as much as being deficient can. If you’re experiencing nausea, vomiting, weakness or frequent urination, and have been taking vitamin D without a doctor’s oversight, your levels may be too high. Your doctor can help decide the correct dosage and check levels over time.

The good news about vitamin D is it’s readily available through food, the sun, and supplements. A simple change in routine or eating habits may be all that’s needed to increase levels.

• Sunlight exposure: Aim for 15-20 minutes of sun exposure on exposed skin (without sunscreen) several times a week. However, be mindful of the risks of sun damage and skin cancer.
• Diet: Include vitamin D-rich foods in your diet, such as fatty fish (salmon, tuna, mackerel), egg yolks, fortified milk, yogurt, and cereals.
• Supplements: Vitamin D supplements are a convenient and effective way to ensure adequate intake.  A recommended dosage for older adults is approximately 600 to 800 IU, with the larger dosage suggested for those over 70.³

In conclusion, vitamin D is essential for supporting the health and well-being of seniors. By ensuring adequate vitamin D intake through sunlight exposure, diet, and supplements, seniors can support their bone health, muscle strength, immune function, and overall quality of life. Regular monitoring and consultation with a healthcare provider are crucial to ensure safe and effective vitamin D supplementation.

Content contained on this page is for informational purposes only and does not constitute medical advice. Always consult your healthcare provider before starting any new fitness or dietary plan. References are provided for informational purposes only and do not imply endorsement of any website or other sources. For any health-related questions, contact your healthcare provider.

• Carmelita Swiner, MD, “What to know about Vitamin D Dosage for Older Adults,” Web MD, last accessed on March 7, 2025, https://www.webmd.com/healthy-aging/what-to-know-about-vitamin-d-dosage-for-older-adults
• Mayo Clinic Staff, “Vitamin D”, Mayo Clinic, last accessed on March 7, 2025, https://www.mayoclinic.org/drugs-supplements-vitamin-d/art-20363792
• “The Power of Vitamin D: 6 Ways it Safeguards Seniors’ Health,” EliteCare Health Centers, last accessed on March 7, 2025, https://www.elitecarehc.com/blog/the-power-of-vitamin-d-6-ways-it-safeguards-seniors-health/#:~:text=Protecting%20cognitive%20health,maintain%20their%20vitamin%20D%20levels