Al Brandenburg Maricopa
Al Brandenburg

Some 41% of adults age 65 and older report they are in good or excellent health, according to the U.S. Centers for Disease Control and Prevention. This is good news with average life expectancy rising and many 65-year-olds living to age 80 or beyond. Planning for healthy later years is as important as planning for your financial future.

One vital nutrient to keeping in good health is vitamin D, which helps form and maintain strong bones by ensuring the body gets sufficient absorption of calcium and phosphorus. Produced in your body when the sun’s ultraviolet rays shine on your skin, it bolsters immunity and functions as a hormone, with an effect on weight and organ functioning.

As many as 42% of Americans may not get enough vitamin D, based on recent studies. Getting an ample amount of the nutrient is key to warding off elderly conditions like osteomalacia (softening of the bones) in adults and osteoporosis (a bone disease). Vitamin D may also help to reduce inflammation and boost immune function and cell growth.

It can protect against respiratory infections, cognitive decline, dementia and improve symptoms of depression, especially important during the COVID-19 pandemic. Other benefits include reduced risk for Type 2 diabetes and defense against heart disease and stroke.

How much D for thee?

Vitamin D requirements vary with age. In general, the older you get, the more you need. Here are the recommended daily allowance (RDA) amounts:

ADULTS. 600 IU per day (15 mcg).

SENIORS (OVER AGE 70). 800 IU (20 mcg) per day.

Getting vitamin D from food is a priority. Make sure your diet is rich in the following fare to increase your intake of the vitamin: salmon, tuna, mushrooms, fortified milk, orange juice, yogurt, sardines and eggs. Vitamin D2 and D3 supplements are available at pharmacies and health food stores in both liquid and capsule form.

Until next month, stay safe and stay healthy.

Al Brandenburg, Maricopa Senior Coalition


This column appears in the March issue of InMaricopa magazine.