We all aim to eat a healthy, well-balanced diet, but it can be hard to get all of the vitamins and nutrients we need to thrive despite our best intentions. This is especially true as we get older and our bodies aren’t as efficient as they were in our youth. This can be problematic because those nutrients often keep us feeling our best and prevent us from getting illnesses and injuries.
There are 13 essential vitamins — vitamins A, C, D, E, K, and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12, and folate) — that we need sufficient amounts of to thrive in our daily lives. One of the key elements to aging well is getting enough vitamin D in your diet – specifically vitamin D3 – to maintain strong, healthy bones and a robust immune system. Signs of a vitamin D deficiency include cognitive decline, depression, osteoporosis, or other ailments.
According to WebMD, “Adults aged up to 70 years old should be getting at least 600 IU. Adults older than 70 should be getting at least 800 IU of vitamin D. However, some sources say you should consume up to 1000 IU of vitamin D past the age of 70. If you are older than 65, you should get a blood test and speak with your doctor to tailor a treatment plan to your body.”
While sunlight was a great source of vitamin D when we were younger, the fact of the matter is that our bodies are less effective at absorbing it as we get older. Plus, we’re always advised to lessen our exposure to the sun to avoid the pitfalls of too many UV rays. Adding vitamin-rich foods to our daily routine is an easy and effective way to increase our nutrient levels. If you want to add more vitamin D to your daily diet, consider eating more fortified milk, yogurt, cheese, eggs, and fish (including swordfish, mackerel, salmon, and trout).
While you can get enough vitamin D from diet and direct sunlight, there are some great supplements on the market if you worry you aren’t getting enough. As always, before you begin taking a new vitamin, speak to your doctor to ensure the type and dosage is right for you.
Whether you prefer a pill, capsule, tablet, or liquid option, there are options here for everyone. We also tried to cover a range of dosages so you can ensure you’re getting enough but not too much.
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