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Leesduur: 8 min
Vitamin D is often nicknamed "the sunshine vitamin." And for good reason, because your body produces it itself as soon as there is enough sun on your skin.
Only in the Netherlands does that sunshine not shine every day. Especially in autumn and winter, the UVB intensity in the Netherlands is often insufficient for significant production, even if you spend time outdoors regularly.
While it's important for everyone to get enough vitamin D, it's even more crucial for older adults. Sunlight and diet alone are often no longer enough, and a supplement can be a helpful addition.
Curious how this works? In this article, I'll explain step by step why vitamin D is so important as we age, which form is best absorbed, and how much you actually need.
Older adults are more likely to develop vitamin D deficiency due to reduced production, limited sun exposure, and lower intake; supplementing with sun and diet is often wise.
Preferably choose vitamin D3 in oil; if necessary, combine it with calcium, as D3 supports absorption and thus helps maintain strong bones and normal muscle function.
Dosage: 10 micrograms for ages 50–70 (women always; men when there is little sun), 20 micrograms from age 70; 25 micrograms for maintenance, 75 micrograms for increased needs after consultation.
As you get older, your skin produces less vitamin D. This makes it more difficult to maintain your vitamin D levels.
This is because your skin becomes thinner and can produce less vitamin D from sunlight than before. This is a normal consequence of aging. (1)
In addition, a lot changes in your body over the years. Think of your muscles, bones, and immune system. These often require extra attention later in life, and vitamin D plays an important role in this. (2)(3)
Vitamin D contributes to:
That's why experts recommend paying close attention to your vitamin D intake from middle age onwards: Through sunlight, food and, if necessary, a supplement. (4)(5)(6)
Even with a healthy lifestyle, it is difficult to maintain vitamin D levels.
Research shows that nearly 60% of older adults worldwide have low vitamin D levels . In Europe, this is usually between 40 and 60%, and sometimes even higher in winter. (7)
This is not only because the skin produces less, but also because of daily habits:
Good to know : You usually do not notice a lower vitamin D status immediately, because that process is very gradual.
While the sun is the main source of your daily vitamin D needs, you can also get some from your diet. It's naturally found primarily in animal products such as:
However, it is difficult to get enough vitamin D through diet alone.
That's why the Health Council advises many older adults to take a daily supplement year-round. This is especially true during the months with little sun, when the skin produces very little vitamin D.
If you look for a vitamin D supplement, you will find two different forms: D2 (ergocalciferol) and D3 (cholecalciferol) .
They look very similar, but there is one important difference: Vitamin D3 is the form that your body also produces from sunlight.
With D3, your vitamin D level often rises faster and more steadily than with D2. That's why D3 is the logical choice for many people. (10)(11)
Good to know : Vitamin D3 occurs naturally in animal products such as fish oil and eggs. Plant-based vitamin D3 (from algae) is also available. This is the same form (cholecalciferol) as animal-derived D3.
The amount of vitamin D you need depends on your age and how much sunlight you get. According to the Health Council, the following recommendations apply:
Higher doses, such as 25 to 50 micrograms per day, are sometimes used temporarily. However, it is important to always do this under the supervision of a doctor or dietitian.
A good vitamin D supplement contains vitamin D3 (cholecalciferol), the form your body also produces from sunlight. The advantage of D3 is that it's generally better absorbed than D2.
Because vitamin D is fat-soluble, taking it with some fat in a meal helps . An oil supplement (capsule or drops) is a good complement to this.
In short, a good vitamin D supplement for the elderly contains:
I often notice that not everyone knows how calcium and vitamin D work together. This is so important, especially later in life.
This is how it goes:
Without sufficient vitamin D, calcium is absorbed less efficiently and your body is less able to store it in bone tissue. This is why calcium and vitamin D work as a duo to maintain normal bones.
First, check if you're getting enough from your diet. If not, a combined supplement (with calcium and vitamin D3) may be appropriate.
Be careful not to take too much. The safe upper limit (UL) for calcium is 2,500 milligrams per day and for vitamin D it is 100 micrograms per day (4,000 IU).
Good to know : Are you taking medication or do you have kidney or calcium-related conditions? Always consult your doctor or dietitian first.
This variant provides 25 micrograms of vitamin D3 (1,000 IU) , in olive oil for easy absorption.
Suitable as a maintenance dose for adults and the elderly who regularly go outdoors or want to maintain their vitamin D levels.
Use for:
This variant contains 75 micrograms of vitamin D3 (3,000 IU), also in olive oil .
This is a higher dosage than standard recommendations and is suitable for situations with little sun exposure or when vitamin D levels remain low despite lower doses.
Use for:
In short : Choose 25 micrograms as a maintenance dose to maintain your vitamin D levels and 75 micrograms if you don't see much sun or notice your levels remain low. Both versions contain vitamin D3 in olive oil.
Ebrina van der Bijl
Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle.
