This is an automatically translated article.
Many times you feel confused because nowadays there is a lot of media talking about the benefits of vitamin D for different ages. There is actually a pretty easy and simple approach that most adults or people over 65 can take. In this post, we'll explain what it takes to get a healthy vitamin D supplement if you're over 65.
1. Role of Vitamin EAS
Vitamin D is an important part of healthy aging. However, many elderly people do not absorb enough vitamin D, leading to symptoms of vitamin D deficiency such as soft bones, spongy bones. To avoid these problems, the elderly should supplement with a dose of 600 UI for those under 71 years old and a dose of 800 UI for people 71 years of age and older.
Benefits of vitamin D for the elderly:
Vitamin D helps improve mental health in the elderly. A 2017 study of more than 5,600 older adults found a link between lower vitamin D levels and depressive symptoms, such as loneliness, disinterest, and restless sleep.
Study participants with the least amount of vitamin D reported more pronounced mental health concerns. As a result of this emerging science, researchers continue to investigate a potential vitamin D antidepressant.
Vitamin D plays an important part in bone health in the elderly: According to the Centers for Disease Control (CDC), osteoporosis - a condition that causes bones to become brittle and weak, affects 16% of total Elderly. This condition poses serious health risks, which can lead to falls and other hazards. A clear link between vitamin D and bone health in the elderly helps protect against bone softening.
For added effectiveness, older adults should combine the elderly recommended dose of vitamin D with calcium. A 2019 American Medical Association analysis of 49,000 people found that older adults who combined adequate vitamin D and calcium intakes had a 16% reduced risk of hip fracture.
Vitamin D kết hợp với canxi làm tăng hiệu quả bảo vệ xương và giúp xương chắc khỏe
Vitamin D helps prevent cancer and infections: Elderly people who want to be proactive about their health should turn to vitamin D every day. Scientists cite the important nutrient as a preventive treatment for everything from colon cancer to the flu.
Due to its ability to manage immune cells, a healthy vitamin D status helps elderly people reduce their risk of colon cancer and blood cancer. Recent research from the University of Eastern Finland also found a reduction in mortality in some cancer patients treated with vitamin D.
In addition to fighting chronic and life-threatening illnesses, vitamin D can help boost seniors' immune systems to defeat many everyday illnesses, like colds, flu, and respiratory conditions other. A global study incorporating 25 clinical trials reported that vitamin D promotes “natural antibiotic-like substances” in the lungs.
Vitamin D helps protect teeth: Normally, aging makes oral care more difficult. While aging increases the likelihood of gingivitis and tooth decay, vitamin D offers a solid defense. In a study of 67 dental patients, those with higher vitamin D levels had a lower risk of dental disease, the most prominent cause of tooth decay and late-stage tooth loss. Recent research has been confirmed by many other studies, all of which have documented a link between vitamin D and the body's ability to absorb calcium. Without vitamin D, the mouth will be deficient in calcium, putting the elderly at higher risk of gum disease.
2. Take a vitamin D supplement if you're over 65 years old
Most people get all their vitamins and minerals through a healthy, balanced diet. But the Ministry of Health recommends a number of complementary foods for certain groups of people at risk of deficiency, including those aged 65 years and older and those who are not exposed to much sunlight. about 10 micrograms of vitamin D daily.
Cơ thể hấp thụ vitamin D từ chế độ ăn uống và các thực phẩm bổ sung hàng ngày
Most of the vitamin D your body needs comes from sunlight, but our skin becomes less efficient at producing vitamin D from sunlight as we age and our ability to absorb vitamin D increases. Our sun exposure often decreases, especially for people who move less. People with dark skin are at a higher risk of deficiency than people with fair skin.
There are several ways for the elderly to increase vitamin D such as:
- Sunlight is the best natural source of vitamin D that is completely free. People over 65 years old, go for a walk in the early morning or late afternoon, or if you can't, buy UV lamps to use on cold days.
- Cod liver oil can supplement 170% of daily vitamin D.
- Not to mention cooked salmon provides about 80% of the required vitamin D.
- A daily cup of milk is also a good suggestion to boost vitamin D because it contains about 20% of the recommended daily value of vitamin D.
Foods high in vitamin D such as oily fish and eggs, fortified breakfast cereals, fortified fats, and dairy products.
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Reference source: aplaceformom.com; .nutrition.org.uk; sciencedaily.com
