Q.  My friends and I were talking over lunch about the vitamin supplements we take. We’re all women in our 70s and we all take vitamin D, except one friend who says she’d rather get it naturally from food and by going out into the sun. I didn’t think that was possible. Who’s right?

A.  You and your friend are both right. It’s possible to get enough Vitamin D naturally, but for older adults – especially women living in the northeast – it can be a challenge. Vitamin D isn’t found in many food sources and in the winter months the sun often isn’t strong enough to help our bodies produce it.

Vitamin D is an important part of a healthy diet. It helps us build and maintain strong bones and teeth, strengthens our immune system, and plays a role in keeping our muscles strong. Common foods include fatty fish, like salmon, and Vitamin D-fortified orange juice, milk, or cereal. The National Institutes of Health recommends that adults aged 70 and up get at least 800 IUs (International Units) a day. For someone relying on food and sunshine alone, that goal can be tough to meet. Leigh Hartwell, AgeSpan’s Community Dietitian, recommends talking with your doctor about whether a supplement makes sense for you. If it does, here are some ways to take it safely.

Know your baseline – A blood test can help your doctor detect a Vitamin D deficiency. They can then start you out on the best dose to bring your levels up to where they need to be.

Review your medications and supplements – Tell your doctor about all the supplements you’re taking. Many multivitamins or other supplements also contain Vitamin D. Too much Vitamin D can actually weaken your bones, rather than strengthen them.

Keep checking in – Remember to check in with your doctor to see if the dose should be adjusted as time goes on.

Check the labels – Supplements aren’t regulated by the government, so it’s best to take one recommended by your doctor. If you purchase a supplement over the counter, check for logos that say NSF or USP. Those stand for NSF International and U.S. Pharmacopeia, which are two third-party organizations that certify supplements for quality, purity, and label accuracy.

Whether you get your Vitamin D from sunshine, food, or supplements, it’s an important part of staying healthy as you age. Here’s to good health, strong bones, and many more lunches with friends ahead.

 

Are you caring for an older adult or need help finding healthy aging resources? Our experienced staff is available to help. Visit us online at www.agespan.org. You can also call 800-892-0890 or email info@agespan.org. 

Joan Hatem-Roy is the chief executive officer of AgeSpan, which serves the following cities and towns: Amesbury, Andover, Billerica, Boxford, Chelmsford, Danvers, Dracut, Dunstable, Georgetown, Groveland, Haverhill, Lawrence, Lowell, Marblehead, Merrimac, Methuen, Middleton, Newbury, Newburyport, North Andover, Peabody, Rowley, Salisbury, Salem, Tewksbury, Tyngsboro, Westford, and West Newbury.