Why Vitamin D Matters When You're Over 65

By Marcela Fiuza, Registered Dietitian

Vitamin D plays an essential role in helping us stay strong, steady and well as we age. Known as the “sunshine vitamin,” it’s made in our skin when exposed to sunlight.

The NHS recommends that all adults take a daily supplement of 10 micrograms (400 IU), especially from September to March, when sunlight in the UK isn’t strong enough. For adults over 65, it’s advised to consider taking a supplement all year round, as the skin becomes less efficient at producing vitamin D with age.

Why Vitamin D Matters Over 65

• Keeps Bones Strong: Vitamin D helps the body absorb calcium, which is essential for bone health. Low levels increase the risk of fractures and osteoporosis.
• Supports Muscle Strength and Balance: Vitamin D plays a role in muscle function. Maintaining good levels may help reduce the risk of falls and support everyday movement.
• Helps the Immune System: Vitamin D contributes to immune health, helping the body respond to infections—especially useful during colder months.

How to Get Enough

Sunlight is the best source, but in the UK, it’s only effective between late March and early September.

Small amounts of vitamin D are found in oily fish, eggs, fortified foods, and some mushrooms. However, these aren’t enough on their own—a supplement is recommended year-round for most older adults.

Final Thought

Vitamin D supports strength, balance and immunity. A small daily habit can make a big difference to your wellbeing all year round.

Marcela Fiuza, Registered Dietitian

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