The Importance of Vitamin D for Bone Health in People Over 70: Recommended Intake and Benefits

2023-08-31 22:56:44
People over the age of 70 need at least 800 international units of vitamin D a day to keep their bones strong and healthy Freepik

Vitamin D is a nutrient the body needs to build strong bones and keep them healthy. That is why the body can only absorb calcium, the main bone component, when vitamin D is present.

Additionally, this vitamin regulates many other cellular functions in the body. Its anti-inflammatory, antioxidant, and neuroprotective properties contribute to a healthy immune system, muscle function, and brain cell activity.

Vitamin D is not found naturally in many foods, but you can get it from fortified milk and cereals, and oily fish, such as salmon, sardines, and mackerel. The body also makes it when sunlight directly converts a chemical in the skin to the active form of the vitamin (calciferol).

However, the amount of vitamin D produced by the skin depends on many factors, including the time of day, season, latitude, and skin pigmentation. Depending on where you live and what your lifestyle is, its production can drop to zero during the winter months. Although important for preventing skin cancer, sunscreens can also decrease vitamin D production.

Although vitamin D is generally safe in recommended doses, too much can lead to serious problems such as heart rhythm imbalance and kidney damage (Gettyimages)

Many older adults do not get regular sunlight exposure and have trouble absorbing vitamin D. If your doctor suspects that you are deficient in this vitamin, he or she can check for it with a simple blood test.

Taking a multivitamin with vitamin D can help improve bone health. The recommended daily allowance is 400 international units (IU) for children up to 12 months of age, 600 IU for people 1 to 70 years of age, and 800 for people over 70.

In research on the use of vitamin D for specific conditions, it can be observed:

Cancer. The findings on the benefits of vitamin D for the prevention of cancer pathologies are mixed. More studies are needed to determine if vitamin D supplementation can reduce the risk of certain types of cancer. Studies show that a lack of vitamin D is associated with cognitive decline, although more research is needed to determine its full impact on Brain Health Getty Cognitive Health. Research shows that low levels of vitamin D in the blood are associated with cognitive decline. However, more studies are needed to determine the benefits of vitamin D supplementation for cognitive health. Inherited bone disorders. Vitamin D supplements can be used to treat inherited disorders that result from an inability to absorb and process it, such as hypophosphatemia. Multiple sclerosis. Some research suggests that long-term vitamin D supplementation reduces the risk of multiple sclerosis. Osteomalacia. Vitamin D supplements are used to treat adults with a severe deficiency, which causes loss of bone mineral content, bone pain, muscle weakness, and osteomalacia. Vitamin D is not only vital for bone health; studies suggest it may also play a role in preventing certain cancers (Getty Images)Osteoporosis. Studies suggest that people who get enough vitamin D and calcium in their diets can slow bone mineral loss, help prevent osteoporosis, and reduce fractures. Consult your doctor if you need a calcium and vitamin D supplement to prevent or treat osteoporosis.Psoriasis. Applying a vitamin D preparation or topical containing or a vitamin D compound called calcipotriol to the skin can help treat plaque psoriasis in some people.Rickets. This rare condition develops in children who are deficient in vitamin D. Taking a vitamin D supplement can prevent and treat the problem.

It’s generally safe: without vitamin D, bones can become soft, thin, and brittle. Meanwhile, an insufficient amount is also associated with osteoporosis. If you don’t get enough from the sun or food sources, you may need vitamin D supplements.

Sunscreens, while essential for preventing skin cancer, can also decrease the body’s natural production of vitamin D (Getty Images)

Safety and side effects: Taken in adequate doses, vitamin D is generally considered safe. However, taking too much vitamin D in the form of supplements can be harmful. Children older than 9 years, adults, and pregnant or lactating women who take more than 4,000 IU per day of vitamin D may experience:

– Nausea and vomiting

– Little appetite and weight loss

– Constipation

– Weakness

– Confusion and disorientation

– Heart rhythm problems

– Kidney stones and kidney damage

Anticonvulsants such as phenobarbital and phenytoin can reduce calcium and vitamin D absorption, highlighting the importance of being vigilant regarding drug interactions (Pexels)

Potential interactions include:

– Aluminum. Taking vitamin D and aluminum phosphate binders, which can be used to treat high serum phosphate levels in people with chronic kidney disease, can cause harmful long-term aluminum levels.

– Anticonvulsants. The anticonvulsants phenobarbital and phenytoin (Dilantin, Phenytek) increase the breakdown of vitamin D and reduce calcium absorption.

– Atorvastatin (Lipitor). Taking vitamin D can affect the way the body processes this cholesterol medicine.

– Calcipotriene (Dovonex, Sorilux). Do not take vitamin D with this medication for psoriasis. The combination may increase the risk of excess calcium in the blood (hypercalcaemia).

– Cholestyramine (Prevalite). Taking vitamin D with this cholesterol-lowering medication may decrease the absorption of vitamin D.

– Cytochrome P-450 3A4 (CYP3A4) substrates. Use vitamin D with caution if you are taking medications processed by these enzymes.

People over the age of 70 have specific requirements for vitamin D, with a daily recommendation of 800 international units for optimal health Getty

– Digoxin (Lanoxin). Avoid taking high doses of vitamin D with this heart medication. High doses of vitamin D can cause hypercalcemia, which can increase the risk of fatal heart problems with digoxin.

– Diltiazem (Cardizem, Tiazac, etc.). Avoid taking high doses of vitamin D with this blood pressure medication, as they can cause hypercalcemia, which can reduce the effectiveness of this medication.

– Orlistat (Xenical, Alli). Taking this weight loss medication may decrease the absorption of vitamin D.

– Thiazide diuretics. Taking these blood pressure medications with vitamin D increases the risk of hypercalcemia.

– Steroids. Steroid drugs, such as prednisone, can reduce calcium absorption and make it harder for the body to process vitamin D.

– Stimulant laxatives. Long-term use of stimulant laxatives can reduce the absorption of vitamin D and calcium.

– Verapamil (Verelan, Calan SR). Taking high doses of vitamin D with this blood pressure medication can cause hypercalcemia and reduce the effectiveness of verapamil.

* Written by Mayo Clinic staff

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