Vitamin D is unique in that when exposed to the sun, your body can make it. And this vitamin acts more like a hormone in its active state, according to "The Real Vitamin & Mineral Book." Because this vitamin is so critical to bone density, it is particularly important that older adults get enough of it. Vitamin D deficiency is quite common for the elderly because of their lack of sun exposure, diet and likelihood of bone loss.
Instructions
1. Get vitamin D levels tested. The only way to know with certainty if you are vitamin D deficient is to be tested. And the recommended test is a 25-hydroxyvitamin D test. You will need to do a heel or finger poke to draw blood to complete the test. If you have insurance, have your doctor order this test. According to the Vitamin D Council's website, not all doctors will order the correct test, so be sure to ask for the 25-hydroxyvitamin D test.
2. Get appropriate sunlight exposure. So many older adults are concerned about skin cancer that they avoid the sun completely. Going out into the sun for ten to 20 minutes before you apply sunscreen is a step in the right direction. Your body needs direct light to synthesize cholesterol into vitamin D3, and you cannot overdose this way. If getting out in the sun is not an option because of where you live, there are upright tanning beds designed specifically for getting sufficient vitamin D.
3. Consider supplementation. You will need to take vitamin D3 (not D2). This is the preferred form by Dr. Shari Lieberman, expert on vitamins and minerals. There is some controversy about what dosage to take. Yet, Lieberman explains that up to 1,000 international units (IU) is considered safe. Older women will need higher doses than males because of osteoporosis risk.
4. Eat foods high in vitamin D. There are not many. But eating fish like halibut, sea bass, tuna and cod will provide vitamin D. In addition, vitamin D fortified milk and dairy products will help. If these foods are not an option, you can take fish oil supplements or drink the actual oil. These oils and supplements are available at most vitamin or health food stores. Make sure you read the labels about store it, where and for how long.
5. Know the signs of vitamin D deficiency and toxicity. For adults, vitamin D deficiency will lead to osteomalacia (bone softening). It contributes to osteopenia (minor bone loss) and osteoporosis (severe bone loss) in older adults. Vitamin D toxicity is rare but can happen. Toxicity means that there is too much blood calcium (hypercalcemia). Vomiting, excessive diarrhea, anorexia, constipation and weakness can all be symptoms of hypercalcemia.
Tags: bone loss, older adults, will need, 25-hydroxyvitamin test, this vitamin