Vitamin D for Women Over 50
With age comes a renewed value for health, something we may have once taken for granted. Aging well means eating right, exercising regularly and getting enough Vitamins. Today we talk about vitamin D for women over 50. Why we need it and how to get it!
Thank you for reading this post, don't forget to subscribe!Vitamin D takes calcium from your blood and uses it to create and repair muscle tissue and bone. In addition it helps to the parathyroid gland to properly regulate the levels of calcium in your blood too.
Vitamin D Deficiencies
You may have heard of “rickets” before as it is the most common kind of vitamin D deficiency. Children can suffer from rickets if their bone tissue doesn’t mineralize correctly. This usually results in their bones being too soft and becoming deformed.
But rickets is not the only type of vitamin D deficiency. There have been several studies that revealed that there are several other health problems that can result from vitamin D deficiency. We will discuss these later on in this special report.
Vitamin D is also important for your immune system. Your immune cells all have a receptor for vitamin D and they are able to synthesize the active vitamin D hormone or metabolite. This means that there is definitely a connection between them.
A lack of vitamin D is also associated with autoimmune disorders such as rheumatoid arthritis and multiple sclerosis. When the right level of vitamin D is in your blood, your immune system will function properly and protect you from autoimmune disorders and possible infections.
Vitamin D is required for Communication Within Your Body
It is important that the calcium levels in your body are correct and vitamin D will communicate between your skeleton, your kidneys and your intestines to ensure that this is the case. Healthy and strong bones are the result of your body having the correct levels of calcium.
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If your vitamin D levels are low or there is not enough calcium for your bones, your parathyroid gland will borrow calcium from your skeleton which has the overall effect of making your bones weaker.
In the next section, we will discuss what causes vitamin D deficiency.
What Causes Vitamin D Deficiency?
Vitamin D deficiency is There are several causes of vitamin D deficiency. The main problem is that vitamin D deficiency is not always easy to spot. You need to know what the symptoms are so that you can detect it. This probably explains why the experts think that more than a billion people across the globe have a deficiency in vitamin D.
We will discuss the symptoms of vitamin D deficiency in detail in the next section. Here we will look at some of the most common causes of vitamin D deficiency.
Common Food That Help You Get Vitamin D in Your Diet
Since vitamin D for women over 50 is crucial, how do you get enough? Below is a few food that promote vitamin D. However, if you eat a vegetarian, plant based or vegan diet there is supplements to help you get enough in your diet. The foods that help to develop vitamin D are animal-based and include:
- Beef liver
- Fish
- Egg yolk
- Fish oils
- Fortified milk products
Vegans are more prone to vitamin D deficiency as they do not consume any of these foods. There are supplements available that vegans can take to make up for the vitamin D that they are losing out on.
Below are other reasons you may be at risk of low levels of vitamin D.
You have Very Dark Skin
If you have very dark skin then the pigment or melanin can prevent the formation of vitamin D when you’re out in the sun. This can apply if you’re is naturally dark as well if you tan in the sun.
The bottom line here is that the darker your skin is, the less chance it will have to form vitamin D with exposure to direct sunlight. Even if you spend a lot of time sunbathing this can still be a problem.
You have a Problem with your Digestive Tract
Some people have a problem with their digestive tract which means that they cannot absorb dietary fat or vitamin D. If you have a medical condition such as cystic fibrosis, celiac disease, or Crohn’s disease these can limit the ability of your intestines to absorb the vitamin D that you consume.
These medical conditions can restrict the absorption of dietary fats as well and because vitamin D is fat-soluble, this can result in the same problem occurring.
You are not getting enough Sunlight
Your skin can only make vitamin D when you are exposed to direct sunlight. If you do not venture outdoors very often, your chances of being deficient in vitamin D will rise significantly.
You may work a job that prevents you from getting much sunlight or you could be homebound. If you live in a northern latitude country you can be deprived of enough sunlight. Wearing head coverings and robes for religious purposes can also limit exposure to the sun.
Living in an area that has a lot of pollution or smog can also restrict your sunlight exposure. Where you live can really make a difference as can the season and the time of day that you venture out into the sun. In some parts of the US such as Cleveland, Ohio, there will be no UV-B light for 6 months of the year due to the sun’s position and the ozone layer. Please be aware that the sun is strongest between 10am and 3pm.
You are Overweight / Obese
Being overweight or obese can leave you vitamin D deficient. If you have a body mass index of 30 or more then your fat cells may not be efficient enough to extract the required vitamin D from your blood and circulate it around your body.
Your Kidneys cannot process Vitamin D properly
Your kidneys play an important role in the conversion of vitamin D into an active form. If your kidneys are damaged or diseased, or have slowed down due to age, they may be unable to perform the conversion process properly which will result in vitamin D deficiency.
Aging and Vitamin D for Women Over 50
It is more difficult for our skin to create vitamin D from sunlight as we get older. As you age, your kidneys tend to slow down as well, so there may be sufficient vitamin D in your blood but your kidneys are unable to perform the conversion process as efficiently as they used to.
Specific Medications and Vitamin D Deficiency
Unfortunately, there are many medications that can lead to a deficiency in vitamin D such as :
- Laxatives – have a risk of vitamin D deficiency as they can flush nutrients and minerals from the digestive system before they can be absorbed.
- Steroids – can also be a problem as they tend to reduce the absorption of calcium. This impairs the metabolism of vitamin D.
- Cholesterol Medication – Vitamin D is derived from cholesterol, so if you are taking medications that lower cholesterol such as colestipol or satins this can lower vitamin D synthesis in your body.
- Some Weight Loss Medication – some drugs for weight loss can lower the levels of vitamin D absorption in your body.
- Certain seizure control medication such as phenobarbital and phenytoin. In addition to this, thiazide diuretics such as indapamide and HCTZ (hydrochlorothiazide) will usually lower urinary calcium excretion.
If you take vitamin D supplements with these thiazide medications then you could be at risk of hypercalcemia.
Signs You are Vitamin D Deficient
We recommend that you visit your doctor and have a blood test performed as there are not a lot of vitamin D deficiency symptoms that are reliable. There are some vitamin D deficiency symptoms that you can watch out for though.
Experiencing Cramps, Weakness or Aching Muscles
There was a study performed on participants that were suffering from chronic pain. The study revealed that over 70% of the participants had a deficiency in vitamin D. Some of the pain sensing nociceptors in your body have a vitamin D receptor. In another study with rats, vitamin D deficiency was shown to result in sensitivity and pain.
Other studies with humans have confirmed that taking vitamin D supplements have helped participants suffering from chronic pain. Always bear in mind that pain and aches are the way that your body signals to you that there is something wrong.
Suffer from Chronic Exhaustion
Being exhausted a lot can be a sign of vitamin D deficiency. If you are feeling tired all of the time then go and see your doctor and get a blood test. Please bear in mind that a vitamin D deficiency is not the only problem that can result in chronic exhaustion.
Frequently Suffering from Infections
The cells in your body that help you to fight infections need to directly interact with vitamin D. Several studies have determined that there is a link between respiratory tract infections such as pneumonia, influenza, bronchitis and the common cold and a deficiency in vitamin D.
Again, if you believe that you are suffering from too many infections, go and see your doctor and ask for a blood test to confirm if you have a vitamin D deficiency.
Lower Back and Bone Pain
If you suffer from bone pain or lower back pain then this could mean that you are severely deficient in vitamin D. It can also mean that you have been deficient in vitamin D for quite some time.
Lower back or bone pain results from a significant loss of calcium from bone tissue. This calcium takes time to develop. If you are experiencing these pains then go to your doctor for a blood test.
Wounds Take a Long Time to Heal
Studies conducted in test-tubes indicate that vitamin D raises the levels of the compounds in your body that will form new skin to heal any wounds that you have.
In other studies, it was found that participants with reduced levels of vitamin D are more prone to an increased level of inflammatory markers. These are known to slow down the healing process and can prevent it from working properly. Visit your doctor for a blood test if your wounds tend to heal slowly.
Hair Loss Vitamin D for Women
One of the signs of vitamin D deficiency in women more than men is hair loss. Though there is not much scientific evidence to support this right now.
Alopecia areata is an autoimmune disease which results in significant hair loss from the head and other areas of the body. If you are experiencing hair loss, see your doctor for a blood test to check your vitamin D levels. And seek ways to manage stress takes a toll on the body as a whole.
Mood Changes
This is an interesting symptom as the medical world are not sure why depression is linked to vitamin D deficiency, but in tests, several patients suffering from depression were shown to have low levels of vitamin D. The good news is that when these patients rectified their vitamin D deficiency the depression subsided a bit.
In the next section, we will discuss the potential impact of vitamin D deficiency…
The Potential Impact of Vitamin D Deficiency
If you are deficient in vitamin D this can cause you a lot of problems. In this section, we will discuss the most common problems that people with low levels of vitamin D can suffer from.
High Blood Pressure and Heart Disease
There have been several studies that have indicated that a vitamin D deficiency can result in high blood pressure, strokes, peripheral arterial disease (PAD), congestive heart failure, and heart disease.
Studies have confirmed that the right levels of vitamin D in the body helps to regulate blood pressure in your kidneys too.
Osteoporosis and Bone Disorders
If you are a woman over 5o you know the importance of caring for your bones. This is when vitamin D for women is crucial to support your bones that are consistently being remodeled. When you get older, the breakdown rates of your bones will exceed the rate of buildup. This is especially true for women who are going through the menopause. Your bone density declines as you age.
Long-term vitamin D deficiency or calcium deficiency can result in osteoporosis. Your bones rely on the surrounding muscles for their strength, and your muscles need vitamin D for the right growth and development.
Autoimmune Disorders
Evidence is continuing to mount linking vitamin D deficiency with different autoimmune disorders such as systemic lupus erythematosus, inflammatory bowel disease, rheumatoid arthritis, and multiple sclerosis. People that suffer from these autoimmune disorders tend to have lower levels of vitamin D in their body than those that do not.
Higher Risk of Infections
Prior to the invention of antibiotics, certain infections such as tuberculosis were treated with cod liver oil. In addition to exposing a patient to plenty of direct sunlight. Many studies have indicated a link between an increased number of infections and vitamin D deficiency. So if you are a women whose prone to infection or has a tough time fighting them off then taking vitamin D is a must to reduce infections.
Vitamin D for Women and the Risk of Diabetes
One of the most important functions of vitamin D is that it regulates blood sugar levels in your pancreas. In addition to this, vitamin D tends to improve the sensitivity of your body to insulin. This is the hormone that your body creates to regulate your blood sugar levels. A vitamin D deficiency can result in insulin resistance and this can cause the onset of diabetes.
Risk of Types of Cancer
If you have the right levels of vitamin D in your body then this will help to stop any abnormal cells multiplying in colon or breast tissues. This can prevent breast or colon cancer and may also help to treat these diseases. Vitamin D may also help to prevent prostate cancer too.
Foods That Have Vitamin D
Many of our foods are processed, some stripped of the nutrients we require. While other maybe have vitamins and minerals added to processed foods. It is fairly common for vitamin D to be added to some grains and the majority of dairy products. But this is often not enough vitamin D for women that require more with age.
So besides eating food that is said to contain the highest levels of vitamin D such as beef liver, and fatty fish (e.g. mackerel, salmon, and tuna). Take supplements to support your body’s needs.
Levels of Vitamin D in Specific Foods
Here is a list of foods with their vitamin D content from lowest to highest:
- Fruits and Vegetables
- Grains and Cereals
- Portabella Mushrooms – half a cup has 4 IU
- Swiss Cheese – one ounce has 6 IU
- Cheddar Cheese – one ounce has 12 IU
- Fortified Cereal – one cup has 40 IU
- Egg Yolk – one large yolk has 41 IU
- Fortified Orange Juice – one cup has 137 IU
- Cooked Beef Liver – three ounces has 42 IU
- Scrambled Egg – one large egg has 44 IU
- Fortified Soy, Oat, or Almond Milk – one cup has between 100 and 144 IU
- Sardines (in a can with oil drained) – two sardines have 46 IU
- Fortified Yogurt – six ounces has 80 IU
- Tuna (in a can with water drained) – three ounces has 154 IU
- Fortified Milk – one cup has between 115 and 124 IU
- Cooked Swordfish – three ounces has 566 IU
- Mushrooms (raw, white, sliced and exposed to UV light) – half a cup has 366 IU
- Cooked Salmon – three ounces has 447 IU
- Cod Liver Oil – one tablespoon has 1360 IU
- Cooked Trout – three ounces has 645 IU
You can see from the above list that specific animal products have more vitamin D than other foods do. So when you are food shopping check the nutrition labels to see how much vitamin D is in the products. And be careful as fortified foods do not always contain the same amounts of vitamin D.
How Much Vitamin D Is Enough
If you are in good health, the amount of vitamin D that you require daily will depend on your age. As we age we need to increase the amount of vitamin D as our body is not able to create and utilize the vitamin D as in our younger years.
Vitamin D Deficiency Diagnosis and Treatment
You need to check with your doctor first to see if you are deficient in vitamin D. Your doctor will perform a simple blood test and there is no need for you to fast before the test or to prepare for it in any other way. To test for vitamin D deficiency usually the doctor will perform a 25-hydroxyvitamin D test.
You need to be aware that this blood test is different to one that you may undertake at a regular physical. Be sure to discuss with your doctor that you are concerned that you may be deficient in vitamin D.
If the results of the test show that there is between 20 and 50 nanograms of vitamin D per milliliter (ng/ml) in your blood this is considered satisfactory for the majority of healthy people.
But if the result is less than 12 to 20 ng/ml then the doctor will inform you that you are vitamin D deficient. Your doctor will recommend an intake of food rich in vitamin D or a supplement for you to consume each day.
Your Doctor May Prescribe Vitamin D
It may be the case that your doctor will prescribe vitamin D levels which are higher than the recommended amounts we discussed previously in an attempt to get you up to normal vitamin D levels.
Your doctor will probably prescribe a supplement rather than ask you to consume foods that have a higher vitamin D content such as fortified milk products, beef liver or fish.
Two Types of Vitamin D
There are 2 types of vitamin D which are D2 and D3. D2 is also known as cholecalciferol and is found in animal products. D3 is called ergocalciferol, which is found in some plants.
You can get D3 over the counter at most pharmacies. While D2 typically requires a prescription.
Can You Have Too Much Vitamin D
While direct sunlight won’t provide you with too much vitamin D it is possible to have too much with supplement form. This can result in some nasty side effects such as hypercalcemia (this is too much calcium in the blood), poor appetite, constipation, increased thirst and urination, or nausea.
In extreme cases of too much vitamin D it can cause confusion, weakness, and even ataxia (this is a neurological issue which can make you slur your words and act clumsily).
If you suspect this or prior to taking Vitamin D supplements it is best to consult with a medical professional.
Concluding Vitamin D for Women Over 50
From the above you can see the importance of vitamin D for women over 50. Eating a balanced diet such as the Mediterranean diet which is rich in vitamins, minerals and Omega 5 as well as spending time in the sun will bring many benefits. Helping you to age well physically and mentally!
If you think that you are deficient in vitamin D then get checked out by your doctor.