As people age, the body’s needs change—so do the risks for health complications. Among the most important, yet often overlooked, nutrients for the elderly is Vitamin D. Nicknamed the “sunshine vitamin,” Vitamin D plays a crucial role in bone strength, immune defense and even longevity.
What does Vitamin D do?
Vitamin D helps the body absorb calcium, which is essential for keeping bones strong and preventing fractures—something older adults are especially vulnerable to. But its benefits go far beyond the skeleton.
Recent research has highlighted Vitamin D’s role in strengthening immunity, supporting lung function, and even enhancing muscle strength, all of which are vital to maintain independence in later life.
Vitamin D and aging
One of the more fascinating findings in recent years is the link between Vitamin D and telomeres—the protective caps at the end of chromosomes that shorten as we age. Shortened telomeres are associated with cell aging and higher disease risk.
Studies suggest that higher Vitamin D levels are linked to longer telomeres, possibly showing that maintaining sufficient stores of Vitamin D could help preserve not just health, but vitality.
From where do we get Vitamin D?
Just 5–10 minutes of midday sun—if the skin is smooth and sunscreen-free—is a weak natural source.
- Food sources: Fatty fish (like salmon and mackerel), cod liver, egg yolks, liver, mushrooms and fortified products such as milk or cereals.
But even with the recommended guidelines, especially those with limited sun exposure or darker skin, often produce less Vitamin D.
How much is enough?
- Amounts in health guidelines:
• Adults aged 70+: need 600 IU
• At age 71+: at least 800 IU - Dr Bura’s tip: 1,000 IU is ideal for elderly
- Daily 1 to 2 eggs, cod liver oil, or fish
Some may need more if blood tests show a deficiency.
What happens without enough Vitamin D?
Deficiency can lead to:
- Weak muscles and falls
- Muscle weakness and frailty
- Poor immunity
- Increased risk of respiratory infections
- Fat levels and even cognitive decline
With age, the skin becomes less efficient at making Vitamin D and kidneys work less effectively to convert it into hormones, and the risk rises.
In some cases, a supplement may be a simple but powerful step in healthy aging.
If you suspect someone in their 70s or 80s is struggling, the solution may be simple—help them see the doctor—and test what’s hap.
📍 Dr Bura practises Plant Based Dietary Consultancy at Golden Rose Hotel in Arusha from Monday to Saturday 4-6pm.
📞 His contact: 0626625471.
