Vitamin D is an important piece to anyone’s diet. However, it’s of higher importance to older adults, because one of its main functions is to maintain normal blood levels of calcium. It achieves this by helping the body absorb it. This is crucial for seniors as bone density decreases and your chance of osteoporosis increases as you age. A healthy amount of calcium can prevent it. It can also aid in speedier recoveries if a bone fracture does occur in a senior loved one.

If an elderly loved one is not receiving the proper amount of Vitamin D, here are some good tips in order to help them obtain more on a daily basis.

1. Get Out In The Sun – Our bodies’ major source of vitamin d comes from the sun. It’s synthesized when our skin comes in contact with UVB radiation. Unfortunately, being exposed to UVB rays for too long increases the risk for skin cancer. Luckily, only 10 minutes in the sun is enough to prevent any vitamin d deficiencies. A quick walk with a senior loved one is a great way to help them receive more vitamin d. It also helps them get some cardio. There’s also the idea of gardening. It’s a wonderful activity that gets you outside and moving. Plus, it’s a great feeling when you get to see your flowers bloom. The fruits of your labor are on full display!
2. Eat More Fish – A lot of fatty fish contain a good amount of vitamin d. These fish include salmon, mackerel, tuna, and sardines. Fish are also an important source of omega 3’s. These nutrients aid in cell function and help with heart health. The latest government guidelines suggest that you should each fish a couple of times a week. Too much can lead to mercury poisoning, but keeping it in moderation is extremely healthy for you. You should be fine as long as you don’t eat fish twice a day every week, but that goes for anything. Just like the saying goes, “too much of a good thing can be bad.”
3. Eat More Eggs – The yolks of eggs also provided a decent amount of vitamin d to your diet. They’re a great breakfast food that also provides a lot of protein to help build and repair your body. The eggs help in two ways: repairing bone and repairing muscle. However, just like fish, you can’t have too many of them. They are high in cholesterol. It might be best to skip out on the three egg omelet and just cook one a day. That coupled with getting some sunshine is a great way to ensure you or a senior loved one is receiving the proper amount of vitamin d in a day.
4. Take Vitamin D Supplements – As you age our skin converts vitamin d from sunlight at a much slower pace. This requires more sunlight, but also increases the risk of skin cancer. Vitamin d supplements are a great alternative to sun exposure. The only problem is too much vitamin d can be toxic, so it might be best to speak with your doctor first, understand the dosage you should take, and then begin your supplement regiment.
5. Drink Milk – In nature a cow’s milk does not contain vitamin d. However, most milk and yogurts within the United States are fortified with vitamin d. It’s very healthy for you, because the vitamin d works with the calcium already present in milk to help increase bone strength and bone density. It’s a great 2 for 1 special. Again, there’s no need to consume a gallon a day in order to get your proper levels of vitamin d. One glass at one meal should be plenty of vitamin d.
6. Eat More Cereal – Much like milk, cereal is also fortified with certain vitamins; one of them being vitamin d. Unfortunately, breakfast cereals can be high in sugar with a lot of empty carbs. That’s why it’s a good suggestion to go with a multigrain cereal that is also high in fiber. The great thing about fortified cereal is you can pour a glass of fortified milk into the bowl and have plenty of vitamin d in the morning to start your day. You’ll certainly get enough vitamin d for the rest of the day.
7. Ultraviolet Lamps – Some people are at a high risk for vitamin d deficiencies. There bodies cannot absorb it well, or their skin cannot synthesize it. Also, in the winter months when the days are short and the nights are long, it may be hard getting the proper amount of sunlight during the day. If your senior loved one has similar problems such as the ones above, it might be best to get them a UV lamp with permission from a doctor. These lamps are similar to tanning beds. They’re just a bit smaller. They carry all the same effects as them, so if a loved one truly does need the extra vitamin d from the UV bulbs, it’s probably best to place it in front of your elderly loved one for only a half hour at a time. This will help decrease the risk of skin cancer, but increase the amount of vitamin d they’re receiving.
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