Effectively counter vitamin D deficiency with healthy foods

Vitamin D deficiency in seniors should be compensated

Only recently was it reported that around 60 percent of children and adolescents in Germany have more or less depressed levels of vitamin D. Vitamin D deficiency is widespread but especially in older people. Health experts therefore advise to compensate for the deficiency. Seniors should resort to quality food.

Demand for vitamins and trace elements remains high

As a rule, dietary habits and metabolism also change with age. Seniors over 70 are usually no longer as physically active as in younger years, basal metabolic rate and calorie need fall, loss of appetite is widespread. But the demand for vitamins and trace elements remains high. This leads in many cases to a shortage of certain nutrients. One study showed that about half of the over-65s are affected by vitamin D deficiency. Health experts recommend compensating for this deficiency.

Especially many older seniors are affected by vitamin D deficiency. According to health experts, they should compensate for this shortcoming by using high-quality foods in their food choices. (Image: bit24 / fotolia.com)

In the cold months, the intensity of the sun is not enough

"About 80 percent of vitamin D in the skin is formed with the help of UV-B radiation from sunlight," explains the German Society for Geriatrics (DGG) in an earlier statement.

Therefore, it is sufficient in the warm months to soak up the sun.

"However, the sun is not reliable Source: in the months of November to May, the intensity of the sun does not suffice throughout Europe", says the DGG.

Therefore, many people resort to nutritional supplements. Especially the elderly, especially those over the age of 70, often need vitamin D supplementation.

To fall back on particularly high-quality food

You should take one gram of protein per kilogram of body weight per day, recommends DGG President Jürgen Bauer.

"As a result of the decrease in physical activity, usually beyond the age of 70, the average caloric requirement decreases at this stage of life," said the doctor, according to a press release from the APA news agency.

"Nevertheless, the need for micronutrients, such as vitamins and trace elements, remains unchanged. Therefore, older people should use high-quality foods in their food choices. Otherwise they are threatened with a deficit, "warns the expert.

Vitamin D has a special status among vitamins.

"It has special significance for bones and muscles. As a result of skin aging, older people are particularly susceptible to vitamin D deficiency, as they can hardly meet the needs of natural food - even in combination with a stronger sun exposure, "explains the expert in the agency message.

Taking vitamin D supplements

The intake of vitamin D supplements should always be discussed with the family doctor.

Such dietary supplements are not recommended for all people, experts at the Apothekerkammer Niedersachsen warned recently.

And the drug commission of the German medical profession (AkdÄ) pointed out that it can also lead to an overdose with vitamin D supplements.

Avoid weight loss

"The value of the regular intake of a multivitamin pill is not scientifically proven," said Bauer.

It is also important for older seniors to pay attention to stable weight development.

"Beyond the age of 70, weight loss should be avoided as far as possible, as otherwise an excessive loss of skeletal muscle threatens and the occurrence of a so-called sarcopenia (muscle wasting) is favored," explains the geriatrist.

Diets could easily lead to malnutrition.

Sufficient protein intake

But muscle maintenance and buildup can be implemented even into old age.

"An adequate intake of protein is particularly important in older age, as it counteracts muscle breakdown. It may even be slightly more protein than in younger years, "said Bauer.

"The official recommendation for seniors is a supply of one gram of protein per kilogram of body weight per day. The elderly adult does not have to resort to meat as a source of food, "explains the physician.

"Alternatively, high-quality dairy products and vegetable protein sources are available. A low-protein diet, on the other hand, can be considered a true 'muscle killer'. "

According to the expert, the required protein intake in sarcopenia patients could even be up to 1.4 grams per kilogram of body weight and day. (Ad)