How Much Vitamin D per Day Do Women Over 50 Need? Plus See Simple Tips to Maximize the Benefits
Getting enough of the 'sunshine vitamin' can improve your immune system, bone health and more
Vitamin D, often referred to as the “sunshine vitamin,” becomes increasingly important as we age. Not only does it play a big role in maintaining bone health and supporting the immune system, but it may also reduce the risk of chronic conditions like osteoporosis and certain cancers. Despite its importance, many women over 50 struggle to get enough vitamin D. But understanding how much vitamin D you need per day—and how to get it—can make a significant difference in maintaining vitality as you age. The good news is that there are easy nutrition hacks for meeting your daily requirements.
How much vitamin D per day do women over 50 need?
The body produces vitamin D when sunlight strikes the skin. But many of us don’t get enough daily sun exposure (especially in shorter winter months) to keep our levels of this key nutrient up. And it’s challenging to get adequate amounts of vitamin D from your diet alone. That’s where supplementing comes in.
The current recommended daily allowance (RDA) for vitamin D is 600 IU (international units) for adults up to age 70 and at least 800 IU for those older. However, research suggests that some women may benefit from higher doses, up to 2,000 IU daily, to optimize health and avoid deficiencies. Your specific needs depend on factors like sun exposure, skin tone and age.
Woman's World Answers
How can I get enough vitamin D per day?
As we mentioned above, it’s hard to get enough vitamin D each day through diet alone.. In fact, research indicates that women between the ages of 51 to 70 get just 140 IU of vitamin D each day from food. But these tips can help you hit your daily targets and reduce your risk of a vitamin D deficiency:
Adjust your diet
Certain foods are naturally rich in vitamin D, while others are fortified with the nutrient. They won’t deliver enough vitamin D on their own, but they’re a smart addition to your diet to help boost your levels. D-rich picks include:
- Fatty fish like salmon, mackerel and sardines
- Fortified dairy products, plant milk and cereals
- Egg yolks and beef liver
- Cod liver oil (a particularly potent source)
Soak up some sun
- Spending 10 to 30 minutes in direct sunlight a few times a week can boost your body’s vitamin D production. The sun’s rays trigger your skin to produce the vitamin naturally. To maximize the benefits, try to get some sun exposure midday (between 10 am and 2 pm) when UV rays are strongest. And if you have darker skin or use sunscreen, you may need a little more time outdoors to generate the same amount of vitamin D. Don’t forget: While sun exposure is beneficial, always balance it with skin protection to avoid overexposure.
Recognize signs of deficiency
Vitamin D deficiency can cause symptoms like fatigue, bone pain, muscle weakness and hair loss. If you notice frequent colds or slower healing, it could be a sign your immune system isn’t getting the support it needs. Discuss these symptoms with your doctor and consider a blood test to check your levels.
Reach for vitamin D supplements
For many women, supplements are the most reliable way to maintain adequate vitamin D levels, especially during winter or for those who live in areas with limited sunlight. When choosing a supplement look for vitamin D3 (cholecalciferol). This form is often preferred because it’s more effective at raising and maintaining levels than vitamin D2.
You can find vitamin D supplements in pills, gummies, liquids and chewables. Whichever you choose, be sure to consult your healthcare provider first to determine the right dose for you. That’s especially true for older adults or those with an underlying health condition.
How to boost the benefits of a vitamin D supplement
To get the most out of your vitamin D supplement, consider these smart strategies:
Find the sweet spot
You might have heard that low D is linked to an increased risk of falls—but for most of us, a bigger dose of the sunshine vitamin isn’t better. Research in JAMA revealed that when folks took high doses of D daily, their risk of falls and fractures increased.
Researchers suspect that excess vitamin D might disrupt calcium balance or interfere with bone remodeling. The Goldilocks portion: Unless your doctor advises differently, 400-800 IU is often just right (especially in shorter winter months), offsetting shortfalls without overloading your system.
Take it with fat
Research from Tufts University found that pairing D supplements with any type of fat boosted its absorption by nearly a third. That’s because vitamin D is a fat-soluble vitamin, which means it’s absorbed along with fats in the food you eat and stored away in your body’s fatty tissues for future use.
Tip: Take your vitamin D with a small handful of pumpkin seeds or almonds. Not only are they rich in healthy fats, but they also contain magnesium, a mineral that helps your body metabolize vitamin D.
Do it daily
Whether you take your vitamin D with breakfast, lunch or dinner, consistency is what truly counts. A study published in Osteoporosis International found that for people over 70, spreading out the same total dose into smaller daily amounts (rather than taking larger doses weekly or monthly) was up to three times more effective at restoring healthy target levels of vitamin D.
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