Commonly referred to as the sunshine vitamin, vitamin D is the only micronutrient synthesized by the human body. Vitamin D is vital to bone and muscular health, especially in older women prone to falls and bone diseases. This vitamin is tricky in dosing, as too much vitamin D can be just as toxic as too little. A quick blood test can measure the levels of vitamin D in the body and detect deficiencies before they cause problems.
Bone Strength
Consuming loads of calcium will not do anything to protect the bones without sufficient vitamin D intake. Vitamin D helps the body absorb this mineral, which in turn strengthens the bones. Sufficient vitamin D intake in women is associated with a decreased risk of developing osteoporosis, a disease that weakens the bones. Vitamin D is under investigation for its role in myriad conditions, including its ability to potentially impact blood pressure, blood sugars and inflammatory diseases, according to the Office of Dietary Supplements.
Dosing
The dietary and supplemental requirements for vitamin D change throughout the woman's life span. Average healthy females under the age of 50 require as little as 200 IU daily. Women who are pregnant or nursing are included in this category. As women age, the daily vitamin D requirement increases due to the body's decreasing ability to synthesize and absorb this nutrient. Women aged 50 to 70 require 400 IU daily, and women over 70 need at least 600 IU daily. The safe upper limit for vitamin D intake is 2,000 IU daily.
Sources
Vitamin D is made by the human body after exposure to the ultra-violet rays of the sun. A woman's age, exposure, the time of day and even smog cover affects the amount of vitamin D that is made. Natural food sources of vitamin D are limited, mostly relegated to fatty fish like salmon and fish oils. Foods fortified with vitamin D include dairy products, instant cereals and some fruit juices. Supplementation of vitamin D can occur with a daily multiple vitamin that includes vitamin D or a singular vitamin D tablet.
Special Considerations
Women who are obese, on special diets, elderly or who have dark skin may have trouble getting all their daily vitamin D requirements. Vitamin D is a fat-soluble vitamin, meaning it requires the presence of fat for proper digestion, absorption and storage. Women on extremely low-fat diets or those taking fat-sparing supplements may not digest vitamin D. Dark-skinned and elderly women will have difficulty manufacturing this vitamin from sunlight exposure through the skin. Also, women suffering thyroid problems or active osteoporosis may need their doctors to prescribe a vitamin D dosage that is right for them.
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