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Commissioned by the National Resource Center on Nutrition & Aging; Written by: Katie Dodd, MS, RDN, CSG, LD, FAND

Introduction

Vitamin D is a fat-soluble vitamin that plays an important role in the health of older adults. Vitamin D 

promotes strong bones, helps muscles to move, and has a role in keeping the immune system healthy1. 

Vitamin D may even play an important role in the health of an aging brain2,3

.

Vitamin D is unique in that it can be produced in our bodies when sunlight reaches the skin and triggers 

the production of vitamin D. However, as we age, our skin is unable to synthesize vitamin D as efficiently 

as it did in our younger years. Older adults are also more likely to spend more time indoors away from 

the sun1. 

How Much is Needed?

Older adults 70 years and above have higher vitamin 

D needs than younger adults. These needs are the 

same for both men and women.

It’s important to get the right amount of vitamin D. Too 

little can cause weak bones but too much can cause 

toxicity. The tolerable upper limit level (UL) for vitamin 

D is set at 4,000 International Units (IU) for adults4. It’s 

important to note that excessive sun exposure does not 

cause vitamin D toxicity1

; too much supplementation is 

more often the culprit.

Food Sources of Vitamin D

Unfortunately, we don’t find high levels of vitamin D in a lot of different food sources. Very few foods 

naturally contain vitamin D, and many other foods are supplemented with vitamin D. 

Nutrition Needs for Older Adults: Vitamin D

Recommended Dietary Allowances (RDA) 

for Vitamin D1

:

Life Stage

Group

Needs for Men and 

Women

1-70 years 600 IU

71+ years 800 IU

Food source Amount per serving IU per serving

Cod liver oil 1 Tbsp 1,360 

Fatty fish (salmon) 3 ounces 566

Fortified orange juice 1 cup 137

Fortified milk 1 cup 124

Fortified margarine 1 Tbsp 60

Liver (beef) 3 ounces 42

Egg yolk 1 egg 41

Food Sources of Vitamin D

Fortified cereal 1 cup 40

5:
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Some older adults are not able to get adequate vitamin D through sunlight and food alone. 

Supplementation may be needed through a multivitamin or single-vitamin supplement. It is important 

that older adults work with their health care team to determine their serum vitamin D levels and whether 

supplementation is needed. 

Strategies to Help Older Adults Optimize Intake Daily 

The following strategies can help older adults optimize their intake of vitamin D:

When Shopping:

• Purchase foods naturally high in vitamin D, like fish and eggs

• Look for food items fortified with vitamin D, like beverages and cereals

• Read food labels for vitamin D content

During Meal Preparation:

• Breakfast is a good opportunity for high vitamin D foods — from eggs, to cereal, to milk

• Include fish at least two days of the week in menu planning

At the Table:

• Offer beverages fortified with vitamin D, such as milk

• Provide fortified soft spread margarines at the table

TAKE HOME MESSAGE: 

Vitamin D is an important nutrient for older adults. Older adults

need to consume more vitamin D than they did as younger

individuals, but it’s not found in many food sources. A great

deal of attention is required to ensure that older adults get the

vitamin D they need for optimal health.

REFERENCES

1. Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC: National Academy Press, 2011. https://

www.nap.edu/read/13050/chapter/5. Accessed November 19, 2019. 

2. Annweiler C, Dursun E, Féron F, et al. ‘Vitamin D and cognition in older adults’: Updated International Recommendations. Journal of Internal Medicine. 2015 

Jan;277(1):45-57.

3. Miller JW, Harvey DJ, Beckett LA, et al. Vitamin D status and rates of cognitive decline in a multiethnic cohort of older adults. Journal of the American Medical 

Association Neurology. 2015 Nov 1;72(11):1295-303.

4. Dietary Reference Intakes (DRIs): Tolerable Upper Intake Levels, Vitamins. National Institutes of Health. https://www.ncbi.nlm.nih.gov/books/NBK56068/table/

summarytables.t7/?report=objectonly. Accessed November 19, 2019.

5. FoodData Central. U.S. Department of Agriculture website. https://fdc.nal.usda.gov/. Accessed November 19, 2019.