Maintaining strong bones

Vitamin D is crucial for bone health, as it aids the body in calcium absorption, which is vital for maintaining bone density and strength. A deficiency in vitamin D reduces calcium absorption, potentially leading to weakened bones and an increased risk of fractures over time. For women, bone density naturally shifts with age, highlighting the importance of ensuring sufficient vitamin D intake through diet.

According to the U.S. National Institutes of Health (NIH), adults aged 19-70 require approximately 600 IU (15 mcg) of vitamin D daily. For those 71 and older, this requirement increases to 800 IU (20 mcg). This intake includes vitamin D from foods, beverages, and supplements.

Supporting muscle function

Vitamin D is essential for muscle function, contributing to strength and mobility. A deficiency can lead to muscle weakness, particularly in older adults.

After age 30, muscle mass tends to decline with age, a process that can accelerate with a sedentary lifestyle, insufficient protein intake, or a lack of essential nutrients. Therefore, women should combine a protein-rich diet, regular physical activity, and adequate vitamin D intake to maintain muscle health.

Egg yolks contain vitamin D. *Photo: Bui Thuy*

Boosting immune system activity

Vitamin D regulates immune system function, enabling immune cells to perform their roles effectively. This nutrient also helps the body recognize and respond to bacteria, viruses, and other pathogens, according to the *Times of India*.

Vitamin D is found in a few natural foods. Fatty fish like salmon, tuna, and mackerel are good sources. Egg yolks, beef liver, and cheese contain small amounts. Some fortified milks, cereals, plant-based milks, and other foods can also help meet daily requirements.

The body also synthesizes vitamin D when skin is exposed to sunlight. However, the amount produced depends on several factors: exposure time, season, geographical location, skin color, and age. Sunlight passing through glass does not stimulate vitamin D production in the skin.

Women with limited sun exposure or who frequently cover their bodies have a higher risk of vitamin D deficiency. This risk also increases in older adults, individuals with darker skin, or those who are overweight or obese. Certain gastrointestinal, liver, or kidney diseases can reduce the body's ability to absorb or metabolize vitamin D. In such cases, individuals should consult a doctor if they suspect a deficiency to receive proper evaluation and guidance on supplementation.

Le Nguyen (Synthesized)