Add Vitamin D through Supplements, Diet and Modest Sun Exposure
There are essentially three things all seniors should do to boost vitamin D levels: go out in the sun but in moderation to avoid risks of skin cancer, take supplements including fortified foods and eat more foods that contain higher levels of vitamin D like certain types of fish. Vitamin D supplementation has been shown to be an important treatment option to boost vitamin D in older adults. 10In fact, many foods including orange juices, milk, margarines, cereals and yogurts are fortified with vitamin D and should be part of older adult diets. 11Moderate exposure to sunlight at times when sun is strongest has been shown to increase vitamin D levels, although skin needs to be uncovered and sunscreen will inhibit production of vitamin D.12 And, diets abundant in fishy oils, beef liver, or egg yolks has been shown to increase vitamin D levels.
Nevertheless, diet will not alone supply an adequate amount of vitamin D. Keep in mind that in studies of vitamin D content in flesh of fatty fish, wild salmon which is now in shorter supply, was shown to have adequate levels of vitamin D per serving size while farm-raised salmon, particularly when fried and other oily fish like mackerel or canned tuna were found not to have sufficient levels (75% less) of vitamin D. 13Moreover, there is little production of vitamin D in foods (unfortified) like milk, egg yolks or beef liver.14
Sun Dried Mushrooms Can Boost Vitamin D
Mushrooms that are popular in American diets have potential to be super-super foods to seniors chronically deficient in vitamin D. Mushrooms are naturally low in sodium, fat, cholesterol and calories and thus present little to no dietary risks, the same way sugar or fat would. Yet, agaricus mushrooms such as shitakes, white, button, maitake, oyster, shimeji and other mushrooms common in human diets, contain rich sources of vitamins’ B2, B3, B6 and B7 and comes with beta-glucans which strengthen natural immunity. And, mushrooms are rich in estosterol, which when exposed to ultraviolet B rays, converts to ergocalciferols or provitamin D2. 15Thus, when commonly eaten mushrooms are exposed to ultraviolet radiation such as natural sunlight or a UV lamp, the process can significantly boost vitamin D production within the mushroom. 16Sun dried shitake mushrooms with gills facing the sun and sliced, will produce a significant amount of vitamin D particularly from 10:AM to 4:00 PM, and sliced mushrooms exposed to regular or pulsed UV light lamps has capability to boost levels of vitamin D2. 17In fact, vitamin D enhanced mushrooms are prescribed as an anti-cancer remedy. 18Older senior palates are conducive to eating mushrooms because they are easy to chew and swallow. Once sun dried, chop the mushrooms finely and sprinkle into foods including salads or soups and mushrooms can accent taste.
Seniors should be able to boost vitamin D production by exposing more skin to sun for a half-hour several times a week and while fish, egg yolks and supplements should overcome vitamin D deficient older adults, sun-dried mushrooms could be the superfood most apt to boost vitamin D in the senior population. And, by maintaining adequate vitamin D seniors may reduce fall risk.
Resources
- American Journal of Clinical Nutrition 2004: 80 (S): 1678S-1688S
- J Aging Gerontol. 2014 Dec. 2: (2): 60-71: Institute of Medicine: Dietary reference intakes 2010
- Id: Endocr Rev. 2013 Feb. 34 (1): 33-83 doi10; 1210 EPub. 2012, Nov. 20
- Environ Health Perspect. 2008 Apr. 116 (4): A 160-A67
- J Investig Med. 2011: 59 (6) 872-80
- Journal of American Geriatrics Society 2017
- Science Translational Medicine 10 Jul. 2013 193fs27
- American College of cardiology 2008: 52: 1949-1956
- Issues Mental Health Nurs. 2010: Jun; 31: (6) 385-393
- Nutritional Therapy & Metabolism 2011: 29 (1) 8-21
- Institute of Medicine, Food and Nutrition Board: Dietary Reference Intakes for Calcium and Vitamin D: 2010
- Maturitas, Vol. 81: Issue 4: August 2015, PP. 425-431
- J Steroid Biochem Mol Biol. 2007. Mar, 103 (3-5)
- Ann Nutr Metab 2003; 47; 107-113
- Vitamin D in Mushrooms, by D.B Haytowitz, Beltsville Human Nutrition Research Center, Beltsville, MD
- Nutrients, 2018 Oct. 10 (10) 1498
- Beelman et al, HAL Project No. MU07018 (April 30, 2009) Penn State University
- International Journal of Medicinal Mushrooms, 2005: 7 (3) 471-472