Did you know that ageing significantly reduces vitamin D production in the skin? Why is this a concern? Well, many ageing processes are in fact expedited in the case of vitamin D deficiency, so it’s easy to see how we end up in a vicious cycle.
Let’s explore the role of vitamin D in the body and how we can optimise our levels as we age.
Vitamin D
Despite its name, Vitamin D is actually a hormone that promotes calcium absorption and more. You will likely have heard it referenced as the sunshine vitamin as it’s produced in the skin in response to sunlight (UV) exposure.
There are two forms of Vitamin D.
Vitamin D2 is also known as ergocalciferol which occurs in plants.
Vitamin D3, known as cholecalciferol, is created in the skin during exposure to UV light and occurs in animals. Cholecalciferol (D3) is of greatest nutritional importance and luckily it can be obtained from the consumption of animal products that contain it. It is defined as a fat-soluble vitamin, which means it can be stored in the body’s fatty tissue.
Bone Health
Vitamin D plays an indirect role in bone health by managing calcium levels in the body. Calcium is key to bone mineralisation (hardening and therefore strength). So, without calcium, bones are unable to form properly.
In studies of hip fractures in humans, there appears to be a seasonal variation; more occur during winter months and fracture patients often have low vitamin D status; when supplemented with Vitamin D and calcium, incidences of fractures often reduce.
So, what we can see is that if there is adequate vitamin D, calcium levels are usually maintained which optimises bone health.
Immune Function
Increasing evidence is demonstrating a strong association between vitamin D status and immune function.
Vitamin D has been found to inhibit pro-inflammatory activity, modulating any immune response.
Data indicates that sufficient vitamin D status can reduce the risk of viral infection.
In addition, Vitamin D is also required for the production of natural killer cells which are known for killing virally infective cells.
Diabetes
There is growing evidence that Vitamin D deficiency could be a contributing factor in the development of both type 1 and 2 diabetes. It is thought that cells found in the pancreas that secrete insulin contain vitamin D receptors. Studies have also shown that when treated with a therapeutic dose, vitamin D improves glucose tolerance and insulin resistance.
Cognitive Function
Many studies are establishing a link between low vitamin D levels and cognitive decline. Vitamin D receptors are widespread in brain tissue and it has a role in cell growth, neurogenesis, neuroprotection, detoxification, and reduction of inflammation.
Low vitamin D status is often implicated in:
– Dementia,
– Alzheimer’s Disease,
– Schizophrenia,
In addition, in studies involving depression and anxiety, supplementation with Vitamin D has often improved symptoms.
Cardiovascular Disease
Low levels of Vitamin D are associated with a higher risk of myocardial infarction (heart attack). The vitamin D has been seen to affect the remodelling or regeneration of heart cells, mineral deposits in arteries and veins, inflammation and blood pressure.
So what can cause low levels of vitamin D, or deficiency?
Whilst it’s easy to consider that diet is to blame for below optimal vitamin D levels, there are other factors which can contribute to low levels including:
– Inflammatory bowel disorders – this often results in malabsorption of nutrients,
– Pancreatic insufficiency – again this results in malabsorption of nutrients,
– Obesity – being overweight is associated with low vitamin D levels,
And as we mentioned, with advancing age, the capacity of the skin to produce Vitamin D, decreases.
Signs of Deficiency:
– Regularly getting ill,
– Fatigue and tiredness,
– Bone and back pain,
– Depression,
– Impaired wound healing,
– Bone loss,
– Hair loss,
– Muscle pain,
Recent data has indicated that 1 in 4 Australian adults are running low on Vitamin D.
How To Increase Vitamin D Intake:
Vitamin D is present in a number of foods, like oily fish, red meat, liver, eggs and fortified foods, but it can be difficult to get enough from diet alone, which is why supplementation is often recommended.
Before you blindly supplement, you can get your Vitamin D levels checked through a blood test.
Here at Beyond40 we always advocate a diet first approach to gain the nutrients you need, but we also acknowledge that sometimes we may need a helping hand.
