Your parents may have insisted you eat your peas and carrots. Perhaps you gave your kids gummy vitamins while they were growing up, and you may be doing the same if you help care for young grandchildren.
However, remember yourself these days, especially if you're in the 60+ crowd. Getting enough vitamins and nutrients is critical as the number of candles on your birthday cake increases, and the risks for chronic diseases and injuries also rise.
"As we age, our bodies undergo changes that can impact the absorption of vitamins and nutrients and how they are used within our bodies," explains Christopher Norman, GNP, a geriatric nurse practitioner with the National Council on Aging (NCOA). "Adequate vitamins and minerals in your diet can help maintain energy levels, support immune function and reduce the risk of developing certain chronic diseases. Also, being mindful of your vitamin intake can help preserve bone health, cognitive function and overall vitality."
Does that sound good? Yes, probably. There are tons of vitamins out there, and we typically get enough through diet. However, Norman says there's one vitamin that people over 60 often don't get enough of, and it's crucial to overall health and well-being. He shares the No. 1 vitamin he wants people over 60 to get more of, plus where you'll find it.
Related: 30 of the Best Anti-Aging Foods To Make Sure You Are Incorporating Into Your Diet
The Best Vitamin for People Over 60, According to a Longevity Expert
"I recommend vitamin D for people over 60 if they have a blood level that is deficient," Norman says.
Unlike with some nutrients that we regularly consume enough of through diet, many adults are deficient in vitamin D. One 2023 study cited evidence that 1 in 5 middle-aged and older adults were deficient in vitamin D.
Here's why that's a problem. "Vitamin D plays an important role in maintaining bone health by helping the body absorb calcium," Norman says. "It also supports muscle function, which can help prevent falls, and is important for immune function, which may help protect against illnesses and infections that we can become more susceptible to as we age."
That's especially important after your 60th birthday bash is done and dusted. The World Health Organization says that adults older than 60 have the highest chance of dying from a fall. The NCOA also reports that nearly all (95%) of people 60+ are living with at least one chronic disease, which can compromise the immune system.
The results of one large 2022 study of more than 307,000 people ages 37 to 70 cited a causal role between vitamin D deficiency and premature death chances.
Big yikes, right? However, taking care of your vitamin D deficiency is one (keyword: one) way to reduce these risks. After all, another 2022 study of people ages 60 to 113 found that people who were getting enough vitamin D (even if they were previously deficient) had lower death risks.
Related: Always Tired in the Afternoon? Here Are 13 Possible Reasons for Your Fatigue
OK, How Much Vitamin D Do I Need If I'm Over 60?
A customized approach is vital. However, Norman can serve up some general advice. "For adults over 60, the present guideline recommendation is 600 to 800 IUs," Norman says.
In case you were wondering, IUs stand for "International Units." Also, you may need more vitamin D than the recommended amount.
"Some people may need higher doses, especially if their blood level is low or if they have limited sun exposure, so before taking this vitamin, it is important to check with a healthcare provider about what dose may be most appropriate for you or if this vitamin is even likely to be helpful for you," Norman says.
Your provider might recommend getting vitamin D through food and sunlight exposure first. Norman says foods with vitamin D include:
- Fatty fish, such as salmon, mackerel and sardines. "Try grilled salmon with a side of leafy greens for a nutrient-packed meal," he says.
- Egg yolks. "Start your day with a vegetable omelet topped with cheese," Norman says.
- Dairy products. Norman loves the idea of a bowl of vitamin D-fortified yogurt with fruit for breakfast or as a filling snack.
- Fortified cereals. Norman suggests fortified cereal with milk or a dairy alternative to start your day on the right foot.
Related: Following This Type of Diet Can Cut Your Risk of Early Death by One-Third, According to New Research
Should You Take a Vitamin D Supplement?
This decision is best made with your healthcare team, especially if you're 60+ and taking medications for chronic diseases.
"Taking a vitamin supplement may be necessary if you don’t get enough of it in your diet or if individual needs are higher due to certain health conditions," Norman says.
Also, taking unnecessarily high doses of a vitamin can pose health risks. Signs you might need more of a specific vitamin include fatigue and weakness. However, Norman stresses it's important not to automatically chalk these symptoms up to a vitamin deficiency. Your doctor can run bloodwork to see if you're vitamin-sufficient.
If your provider does recommend a vitamin, Norman suggests:
- Taking the correct dosage
- Being wary of any vitamin or supplement company that targets you with ads promising their product will be "the perfect thing" for any conditions you have.
- Opting for supplements that have undergone third-party testing by organizations like USP (United States Pharmacopeia) or NSF (National Science Foundation) International, which verify the purity and potency of the product.
Remember: "It is important to understand the benefits and risks of taking vitamins and supplements because even though you can get them over-the-counter or without a prescription, they can still have some risks," Norman says.
Next up: 'I'm a Registered Dietitian, and This Is the #1 Food at Trader Joe's That Can Help You Get More Vitamin D'
Sources
- Christopher Norman , GNP, a geriatric nurse practitioner with the National Council on Aging
- Prevalence of vitamin D deficiency and associated risk of all-cause and cause-specific mortality among middle-aged and older adults in the United States. Frontiers Nutrition .
- Falls. World Health Organization .
- Vitamin D Deficiency Increases Mortality Risk in the UK Biobank: A Nonlinear Mendelian Randomization Study. Annals of Internal Medicine .
- Change of vitamin D status and all-cause mortality among Chinese older adults: a population-based cohort study. BMC Geriatrics .
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