- Vitamin D is a crucial nutrient for women over 60, but is a common deficiency in this age group.
- In older women, vitamin D supports bone, muscle and hormone health as well as the immune system.
- Protein, vitamin B12 and calcium are also important nutrients for this age group.
Our nutritional needs develop with increasing age – and for women over 60, vitamin D often leads the list of priorities. This fat-soluble nutrient supports the bone strength, muscle function, hormone balance and the immunity, but in this age group the vitamin D deficiency is common.Present In this article, registered dieticians report why vitamin D number 1 for healthy aging and simple options is to get enough from food, nutritional supplements and safe sunlight.
Why older women need plenty of vitamin D
Vitamin D is involved in hundreds of processes that help keep your body strong and resilient with age. Aging women have to meet their needs because defects can become more common and can contribute to age -related health declines. Health experts recommend that adults over 50 years aim 600 to 800 IE (15 to 20 mcg) vitamin D every day.
Supports bone health and prevents fractures
After menopause, bone health becomes exponentially important because the natural decline in estrogen can accelerate bone loss. “Vitamin D helps your body absorb and use calcium to keep the bones strong. If the values are too low, bones can weaken and increase the risk of osteoporosis” Avery Zenker, RD. “Osteoporosis is more common in women after menopause than in any other population, but an appropriate vitamin dance can help reduce their risk.”
Studies show that the combined addition to calcium and vitamin D significantly increased the bone mineral density in women after menopause and reduced the risk of the hip fracture.
Supports strong, healthy muscles
“When people think of vitamin D, they often think of bones, but it is just as important for the muscles,” says it Samantha Devito, MS, RD, CDN. We have vitamin -D receptors in our muscle tissue, and when these receptors are activated, they help with muscle contraction and coordination. “This means a better balance, an increased strength and less falls, which is critical of age,” adds Devito.
A study showed that low vitamin -D levels are a significant risk factor for sarcopenia -a muscle mass and strength at aging. Study researchers found that an appropriate vitamin -d recording can help to preserve the muscle function, reduce the weakness and reduce the risk of falling in older adults. Maintaining an optimal vitamin D level through nutrient-rich foods, solar radiation or nutritional supplements over 60 help to remain strong, mobile and independent.
Supports healthy hormone function
Vitamin D supports several key hormones. It regulates the parathyroid hormone (PTH) to protect the bones, improves the reaction of your body to insulin in order to maintain better blood sugar control, and supports the thyroid function by converting inactive T4 into its active form, T3.Present Present
“After 60, estrogen decreases and the body makes less vitamin D and creates a” double strike “of the hormone bar,” says Patricia Bannan, MS, RDN. Bannan explains that maintaining an optimal level “the bones strong, the muscles are active, the mood and the endocrine system keeps smooth”.
Low vitamin D can increase PTH, accelerate the bone loss, make insulin resistance worse and contribute to thyroid problems, in particular to autoimmune diseases.Present “It is also associated with mood changes, sleep problems, inflammation and weaker immunity – everyone disturb the hormone signal,” added Bannan.Present In women after menopause, these effects can increase the risks of osteoporosis, diabetes and heart disease and make vitamin D a significant nutrient for healthy aging.
Supports a healthy immune system
Vitamin D supports both innate and adaptive immune responses – the first line of defense of your body against germs and its ability to remember and combat certain infections – if you remain healthier with increasing age. “Our immune cells -such as monocytes and T/B lymphocytes -actually have vitamin -d receptors, so they rely on the fact that they coordinate the body’s reaction to things like viruses and bacteria,” explains Devito.
Studies suggest that vitamin D can play a role in supporting immunity after the menopause, but many factors influence immunity in old age. While increasing the vitamin D recording through food, sunlight and nutritional supplements can offer advantages, more large-scale research is required to understand the long-term effects on health in women after menopause.
Vitamin D-rich foods
If you think of vitamin D, sunshine can be the first thing that comes to mind. But while your skin can make vitamin D out of sunlight, the food sources are important – especially if you spend a lot of time indoors, live in a northern climate or wear sunscreen regularly. Since only very few foods contain vitamin D, experts recommend that you include a variety of nutritional sources to meet your requirements. Here are some options that are naturally rich in vitamin D or to provide it:
- Fatfish (such as salmon, mackerel, sardines and trout)
- Egg
- Dairy products (such as milk, cheese and yogurt)
- Paved plant milk (such as soy, almond or oat milk)
- Paved breakfast flakes
- Some mushrooms
Other important nutrients for healthy aging in women
- Protein: Getting enough protein helps to maintain muscle mass and strength aged women, which is of essential importance for mobility, prevention of injuries and a healthy metabolism. Women over 60 need at least 0.36 grams of protein per pound of body weight per day. Those who train regularly need at least 0.45 to 0.55 grams of protein per pound body weight per day.
- Calcium: Calcium absorption decreases with age, and many women do not get enough from food sources, especially if they avoid milk. This mineral is essential for a healthy aging, as it supports the bone strength and contributes to preventing osteoporosis and fractures.
- Vitamin B12: The absorption of vitamin B12 also decreases with age, and for those who follow a diet based on plants, it can be difficult to get enough through food. This vitamin is essential for the production of redbludes, nerve health and DNA synthesis. The aim is to include B12-rich foods such as fish, poultry, eggs and enriched cereals, or take into account a supplement if you are recommended by your health service provider.
To try healthy aging meals
7-day meal schedule for a healthy aging from the inside out, which was created by a nutritionist
Our expert
Vitamin D plays a role in almost every system that supports healthy aging – from keeping the bones and muscles to balancing hormones and supporting your immune system. Since the body makes less vitamin D with age and many women spend less time in the sun, it is common for women to be neglected over 60 people.
The inclusion of vitamin D -rich foods, the preserving sunlight and taking an addition, if you are recommended by your health service provider, can help you maintain an optimal level. The combination of vitamin D with other important nutrients such as protein, calcium and vitamin B12 as well as regular physical activity can further protect strength, mobility and general well -being at the age of older.
