 Elderly May Need Vitamin DIf you don't use vitamin D milk for whatever reason, you may be at greater risk for osteoporosis, the chronic condition leading to calcium loss and broken bones. However, strong bones require more calcium. Calcium needs vitamin D to aid its absorption and use. Vitamin D is called the sunshine vitamin because ultraviolet rays can convert the cholesterol in your skin into its close relative, vitamin D. Just 10 or 15 minutes of early morning or late afternoon sun on your unprotected arms, hands and face two or three times a week in the summertime is enough. Of course, too much sun is known to promote skin cancer but the amount of sun needed to make vitamin D is very small. Some older adults do not have enough vitamin D. In winter, the sun may not be strong enough to make vitamin D especially in the northern parts of our country. Ordinarily, you may have made enough in the summertime to carry you through the winter months but the elderly are less able to make vitamin D from cholesterol in the skin. Shut-ins or residents of nursing homes may be at particular risk for vitamin D deficiency if they never or are seldom exposed to sunlight and don't use vitamin D fortified milk. One cup of Vitamin D fortified milk be it whole, 2 percent or skim provides 100 I.U. or 25 percent (one-fourth) of your daily recommended values. Few other foods unless they are fortified, such as many ready-to-eat cereals, provide vitamin D. So if you are on the short end of vitamin D, eat a bowl of cereal and milk both fortified with vitamin D or take a supplement containing vitamin D. Remember, however, that vitamin D is toxic in high doses. And generally, the elderly are more apt to react adversely to high doses of drugs, including high potency supplements, than younger adults. Just be sure you or your loved one gets a sensible amount of vitamin D along with calcium in the winter months. Mary Clarke, Ph.D. 11/93 File: Nutrition, Life Cycle/Older Adults 65+ years |