Key Points
- Vitamin D is a crucial nutrient for women over 60, yet it’s a common deficiency in this age group.
- In older women, vitamin D supports bone, muscle and hormone health as well as the immune system.
- Protein, vitamin B12 and calcium are also important nutrients for this age group.
As we age, our nutritional needs evolve—and for women over 60, vitamin D often tops the list of priorities. This fat-soluble nutrient supports bone strength, muscle function, hormone balance and immune health, yet vitamin D deficiency is common in this age group.1,2 In this article, registered dietitians share why vitamin D is the No. 1 nutrient for healthy aging, plus simple ways to get enough from food, supplements and safe sun exposure.
Vitamin D is involved in hundreds of processes that help keep your body strong and resilient as you age. Aging women need to meet their needs because deficiencies become more common and can contribute to age-related declines in health. Health experts recommend that adults over age 50 aim for 600 to 800 IU (15 to 20 mcg) of vitamin D each day.3
Supports Bone Health and Prevents Fractures
After menopause, bone health becomes exponentially important, as the natural decline in estrogen can accelerate bone loss.4 “Vitamin D helps your body absorb and use calcium to keep bones strong. When levels are too low for too long, bones can weaken, increasing the risk of osteoporosis,” says Avery Zenker, RD. “Osteoporosis is more common in postmenopausal women than in any other population, but adequate vitamin D intake can help reduce your risk.”5
Research shows that combined calcium and vitamin D supplementation significantly increased bone mineral density in postmenopausal women and reduced hip fracture risk.5
