Vitamin D: Why it Matters More As We Age

Vitamin D is often called the "sunshine vitamin" owing to the fact that most of our daily requirement for the vitamin is generated following exposure to sunlight. But it’s role in health goes far beyond catching some rays, with many actually suggesting that it is more similar to a hormone than a regular vitamin. Vitamin D is absolutely essential at all stages of life, but particularly as we age. 

Bone Strength and Calcium Absorption

Vitamin D has long been known for one key job: helping the body absorb calcium in the intestines. Vitamin D deficiency impairs the absorption of calcium in the intestines. So deficiency can negatively impact bone health and increase the risk of osteopenia, osteoporosis and fractures. 

As we get older, bone mineral density naturally declines - especially in postmenopausal women and men over 50. This makes vitamin D even more important for keeping bones strong and reducing the risk of fractures that can dramatically affect mobility and independence.

Beyond Bones: Vitamin D and General Wellness

New research shows vitamin D does much more than help bones—it supports many other aspects of your health too:

Immune System: Vitamin D plays a role in regulating the immune system, helping the body respond to infections and reducing chronic inflammation. People with low vitamin D levels have been found to be more susceptible to colds, flu, and other illnesses, and they also experience symptoms for longer periods than those with higher vitamin D levels. 

Muscle Function: Maintaining muscle strength is crucial as we age to prevent weakness, poor balance, and falls. Vitamin D helps support muscle function and coordination. We also know that optimal vitamin D status can support recovery from exercise, through improved muscle growth and repair processes. 

Mood and Mental Health: Low levels of vitamin D have been linked to increased risk of depression and mood disorders. Research suggests that it may help regulate mood and reduce the risk of low mood and depression—especially during darker winter months.

Heart Health and Chronic Disease Prevention: Emerging studies also suggest a potential role for vitamin D in maintaining heart health, blood pressure regulation, and even reducing risk factors for type 2 diabetes—conditions that become more common with age.

Vitamin D Deficiency: A Hidden Problem for Many

Vitamin D deficiency is surprisingly common, especially for people over 40. Common risk factors for deficiency include: 

• Spending more time indoors
  

• Living in areas with limited sunlight (especially in winter)
  

• Having darker skin (which reduces vitamin D production in the skin)
  
  Using sunscreen regularly (great for skin health, but it also blocks vitamin D synthesis)
  

• Aging (older adults produce less vitamin D through sun exposure)
  

• Being overweight or obese (vitamin D can get trapped in fat stores)

Symptoms of deficiency can include:

• Fatigue
  

• Muscle weakness or cramps
  

• Low mood
  

• Bone or joint pain
  

• Increased risk of frequent colds or infections

Many people don’t realize they are deficient until they get a blood test—yet the effects can impact your health in subtle but serious ways.

Do Not Rely on Dietary Sources Alone

Unlike many other vitamins, very few foods naturally contain vitamin D. That makes it difficult to meet your needs through diet alone. Foods with small amounts of vitamin D include fatty fish such as salmon, mackerel and sardines, egg yolks, liver, and fortified foods such as milk, cereals and orange juice. But these foods only contain very small amounts and its unrealistic to think you can meet daily requirements through food alone. Even with a healthy diet, most people don’t consume enough.

Supplements: A Practical Option for Most People

Because deficiency is common and food sources are limited, vitamin D supplements are often recommended. When it comes to supplementation there are a few key considerations:

• Vitamin D3 (cholecalciferol) is the preferred form, as it’s more effective at raising blood levels.
  

• A typical dose for maintenance is 800–2,000 IU per day, but higher doses may be recommended if a deficiency is diagnosed.
  

• Speak to your doctor or healthcare provider before starting high-dose supplements or testing your levels.

Blood levels of 25-hydroxyvitamin D are the best way to assess your status. A healthy range is generally considered 30–50 ng/mL (75–125 nmol/L), though optimal ranges may vary based on individual needs.

Practical Takeaways 

• Vitamin D supports more than just bones—it boosts immunity, strength, and mood.
  

• Deficiency is common, especially after age 40.
  

• Getting enough from food alone is difficult, and sunlight exposure may not be enough.
  

• A supplement can be a simple, effective solution.
  

• Test your levels, especially if you have symptoms or risk factors.
  

• The Turmeric Immunity shot contains 66% of your daily vitamin D requirement and can be a valued addition to your diet. 

Final Thoughts

Your health needs change with age—and vitamin D is one nutrient that becomes even more vital. Supporting your body with enough of this essential vitamin can help you stay strong, sharp, and vibrant well into your later years.