Can Vitamin D help you retain muscle strength in your golden years?
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We all want to remain independent, mobile and in good shape, as we age – that's why it’s so important to ensure we look after our muscles and maintain our strength.
And there’s one simple secret that can help us do this – and avoid frailty, pain and the risk of falls: Vitamin D.
It’s hard to overstate how important it is to maintain good muscle health. Not only does it ensure our mobility and independence, but also reduces our risk of falls, frailty and generally ensures a good quality of life.
Research suggests that vitamin D could be the key to helping us maintain our strength and muscle performance over time.
A study published in the journal Clinical Interventions in Ageing examined the level of muscle weakness among more than 4,100 people aged 60 and over from England.
Interestingly, the results suggested that deficiencies in vitamin D may be linked to muscle weakness – about 4 in 10 people were found with this problem.
Impaired muscle performance of those with vitamin D deficiency (25.2 per cent) was also three times more common than those with healthy levels in their bodies (7.9 per cent).
Maria O’Sullivan, an Associate Professor in Nutrition at Trinity College Dublin, said: ‘Maintaining muscle function is incredibly important, and often overlooked, in promoting healthy ageing.’
One of the authors of the study, Niamh Aspell, said the results of their study further prove the need for public health strategies to eliminate vitamin D deficiencies in older adults.
‘Future research should identify and focus on older adults with vitamin D deficiency and aim to better understand if reversing [the deficiency] improves skeletal muscle function,’ she said.
Researchers at Harvard University revealed that vitamin D can reduce cancer cell growth, help control infections, and reduce inflammation. This is because many of the body’s organs and tissues have vitamin D receptors, which suggests that the vitamin has an important role beyond bone and muscle health.
The Recommended Dietary Allowance (RDA) for adults (19 years and older) is 600 international units (IU) or 15 mcg. For older adults (70 years and older), it is 800 IU (or 20 mcg) daily.
According to the researchers, the best sources of vitamin D3 are ‘the flesh of fatty fish and fish liver oils’. Amounts are also found in egg yolks, cheese, and beef liver. Some mushrooms contain vitamin D2 due to being (intentionally) exposed to high amounts of ultraviolet light.
Here’s a list of vitamin D-rich foods:
Folks, make sure you get enough vitamin D along with regular exercise to promote muscle strength in your body! Additionally, routine check-ups can help you detect and prevent diseases so visit your GP regularly!
And there’s one simple secret that can help us do this – and avoid frailty, pain and the risk of falls: Vitamin D.
It’s hard to overstate how important it is to maintain good muscle health. Not only does it ensure our mobility and independence, but also reduces our risk of falls, frailty and generally ensures a good quality of life.
Research suggests that vitamin D could be the key to helping us maintain our strength and muscle performance over time.
Vitamin D is naturally produced in the body when sunlight hits your skin. Credit: Ricardo Esquivel/Pexels
Interestingly, the results suggested that deficiencies in vitamin D may be linked to muscle weakness – about 4 in 10 people were found with this problem.
Impaired muscle performance of those with vitamin D deficiency (25.2 per cent) was also three times more common than those with healthy levels in their bodies (7.9 per cent).
Maria O’Sullivan, an Associate Professor in Nutrition at Trinity College Dublin, said: ‘Maintaining muscle function is incredibly important, and often overlooked, in promoting healthy ageing.’
Fish, such as salmon or sardines, are great sources of vitamin D. Credit: Malidate Van/Pexels
One of the authors of the study, Niamh Aspell, said the results of their study further prove the need for public health strategies to eliminate vitamin D deficiencies in older adults.
‘Future research should identify and focus on older adults with vitamin D deficiency and aim to better understand if reversing [the deficiency] improves skeletal muscle function,’ she said.
Researchers at Harvard University revealed that vitamin D can reduce cancer cell growth, help control infections, and reduce inflammation. This is because many of the body’s organs and tissues have vitamin D receptors, which suggests that the vitamin has an important role beyond bone and muscle health.
The Recommended Dietary Allowance (RDA) for adults (19 years and older) is 600 international units (IU) or 15 mcg. For older adults (70 years and older), it is 800 IU (or 20 mcg) daily.
According to the researchers, the best sources of vitamin D3 are ‘the flesh of fatty fish and fish liver oils’. Amounts are also found in egg yolks, cheese, and beef liver. Some mushrooms contain vitamin D2 due to being (intentionally) exposed to high amounts of ultraviolet light.
Here’s a list of vitamin D-rich foods:
- Cod liver oil
- Salmon
- Swordfish
- Tuna fish
- Orange juice fortified with vitamin D
- Dairy and plant milk fortified with vitamin D
- Sardines
- Beef liver
- Egg yolk
- Fortified cereals
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