How Vitamin D Can Help with Healthy Aging
Lindsay Knake
| 3 min read
Taking a Vitamin D supplement is associated with better aging, according to a new study.
This nutrient is essential for strong bones and immune health. You get vitamin D through sun exposure and foods, though few foods are naturally high in vitamin D. Supplements have become an increasingly popular way of getting the vitamin, according to Harvard Health.
Let’s take a look at the results of this new study, the risks of taking supplements and ways to get more vitamin D into your diet.
Vitamin D and aging
A long-term randomized controlled trial published earlier this year in The American Journal of Clinical Nutrition looked at vitamin D supplementation for five years in nearly 26,000 people; American women age 55 and older and men age 50 and older. Participants took 2,000 international units of vitamin D3 a day.
In a sub-study of 1,054 of the participants, researchers found vitamin D3 supplementation significantly reduced telomere shortening and prevented the equivalent of three years of aging compared to those who took a placebo. Telomeres are protective caps at the ends of chromosomes that shorten during aging and are linked to the development of certain diseases, such as autoimmune disease and cancer.
The researchers noted vitamin D could be beneficial for healthy aging, but more research is necessary.
Eat vitamin D-rich foods
In most cases, getting vitamins and minerals through food is better than supplements. Few foods are naturally high in vitamin D unless they are fortified. If you’re looking to increase your vitamin D intake, add more of the following to your diet:
- Fish such as salmon, tuna and sardines
- Fortified dairy milk and yogurt
- Fortified milk alternatives
- Fortified cereals
Dairy products, especially whole milk, can be high in saturated fat. Try low-fat dairy products or limit consumption to a cup a day. When looking for cereals, choose options that are low in added sugars.
The dangers of over supplementing
While vitamin D is essential for health, supplements can have side effects, especially if you take too many or too high of a dose.
The recommended dose for most people is 600 to 800 international units a day, according to Harvard Health. Taking too much of the supplement can lead to high levels of calcium in your blood, which is called hypercalcemia, according to the Cleveland Clinic. While rare, this condition typically is not life-threatening, but it can lead to:
- Arrhythmia, or abnormal heartbeat
- Confusion
- Kidney failure
- Unsteadiness
The U.S. Food and Drug Administration doesn't regulate dietary supplements, meaning there’s no guarantee a supplement contains the type or amount of if the vitamins or minerals on the label. To ensure you’re getting an accurate supplement, look for products approved by the United States Pharmacopeia (USP) or National Science Foundation (NSF), which means they are tested and certified by an independent third party.
If you are interested in vitamin D supplementation, talk to your primary care provider about the benefits and risks.
Image: Getty Images
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