As we age, our bodies change and we may need to make some adjustments to our diets or lifestyles. For athletes and young adults, one important adjustment to consider is the role of vitamin D3 in aging. Vitamin D3 is essential for keeping our bones healthy and strong, but as we get older it becomes increasingly important for other reasons too. In this blog post, we'll explore the benefits of vitamin D3 supplementation as we age and discuss how you can make sure you're getting enough of this important nutrient.
The "sunshine vitamin" - aka vitamin D - may be the most frequently mentioned vitamin next to vitamin C.
There's a good reason for that: it plays a vital role in many aspects of your body, including your ability to age gracefully.
Vitamin D supplementation continues to be recommended by experts and we'll explain below how it's especially useful in older adults.
You can get Vitamin D by taking Morning Ritual, an all-around multivitamin that will promote healthy aging and boost your vitality to start your day right.
What is Vitamin D3?
Vitamin D helps you take up calcium and phosphate from food. Calcium is important for bone health while phosphate is needed for healthy bones, muscles, nerves, and basic bodily functions.
This vitamin comes in two forms in the human body as vitamin D2 and vitamin D3. Healthcare providers generally suggest vitamin D3 supplements because they raise your overall vitamin D level and last longer in the body than vitamin D2.
Let's discover why it's important to make sure that your levels of vitamin D3 are optimal!
Why Aging Adults Need Vitamin D3
Traditionally, the role of vitamin D is focused on bone health. But with the discovery of vitamin D receptors throughout the body, it has become a vital component in preventing and treating chronic diseases.
The problem is, the risk of vitamin D deficiency significantly increases as we age. In the US alone, older adults suffering from vitamin D deficiency range from 20 to 100%. The main reasons for this decline include:
- inability of the body to produce vitamin D due to natural progression of aging
- reduced nutritional intake of vitamin D
- spending a lot of time indoors
- micronutrient deficiencies due to obesity and decreased kidney function
For these reasons, vitamin D is especially important for older adults to keep your health in check. Read on and find out the benefits of vitamin D3 according to science.
Benefits of Vitamin D3 for Aging
Research shows that vitamin D3 offers many health benefits. Here's why it is important for aging adults:
1. Promotes bone health
Vitamin D works together with calcium to support your bones. Low vitamin D prevents your body from getting calcium from food. So it steals it from your bones instead. This then leads to bones that are weaker and more brittle which will likely cause fractures and even osteoporosis in older adults.
2. Builds stronger muscles
Along with its bone-building properties, vitamin D is also crucial in strengthening muscles. Insufficient vitamin D levels in the body increase the risk of weak muscles which can affect balance, making you more prone to falling.
3. Supports immune function
Vitamin D supports your immunity by fighting viruses and bacterial infections. Your immune system protects you against diseases, so not getting enough vitamin D makes you more susceptible to getting sick.
4. Regulates blood sugar levels
As we age, it becomes challenging for us to control our blood sugar levels. Studies have linked vitamin D with enhanced insulin sensitivity, the hormone necessary for blood glucose control. There is also growing evidence that lack of vitamin D is a risk factor for developing type 1 and type 2 diabetes.
5. Relieves arthritis pain
Vitamin D deficiency is linked with the development of medical conditions caused by inflammation like osteoarthritis, psoriatic arthritis, and rheumatoid arthritis. Research showed that vitamin D can interact with immune cells as well as affect the genes that regulate inflammation and change the response of the immune system for the better.
6. Improves mood
Vitamin D improves mental health and helps fight elderly depression. Clinical studies on 7,534 people found that those who experienced negative emotions and received vitamin D supplements had noticed an improvement in symptoms. In other words, evidence suggests that raising vitamin D levels can improve loneliness, lack of enjoyment, and restless sleep.
How to Get More Vitamin D3
You can enhance your vitamin D levels by getting more sunlight, eating foods high in vitamin D3, and taking supplements.
Vitamin D through sunlight occurs due to a series of reactions. When the UV rays hit the skin, it activates the vitamin D receptor cells that trigger a chemical process to produce vitamin D3. Be warned though: this is not the safest and most reliable way to obtain vitamin D. As Center for Disease Control and Prevention warns, sun exposure increases your risk for skin cancer. It's also impossible to measure the amount of vitamin D you receive from the sun. It's easier to keep track when you take the vitamin through food or supplements.
Dietary sources of Vitamin D3 include:
- cod liver oil
Unfortunately, it's difficult to get adequate vitamin D3 through diet alone (calories, anyone?). Plus, if you're a vegan, it's harder to achieve higher levels of the vitamin from food. That's why taking vitamin D3 supplements is the easiest way to get enough of this vitamin every day.
Take high-quality supplements like the Morning Ritual to easily get the benefits of vitamin D3.
Stay Healthy with Vitamin D3
Vitamin D is a necessary nutrient that the body needs to function properly. It helps in bone and muscle health, supports immune function, and improves your mental health. It may also help prevent and treat diabetes and inflammatory diseases such as arthritis.
You can get vitamin D3 through sun exposure, food, and more efficiently through supplements. If you want to get the benefits of Vitamin D3 while also experiencing the advantages of other vitamins and minerals in just one pill, check out Morning Ritual and find out why aging adults take it every day!