Researchers indicate that vitamin D is an essential nutrient that helps reduce inflammation, may prevent cancer, and consequently increases lifespan.
Currently, numerous studies worldwide show that vitamin D is a key factor in increasing lifespan. Dr. Anthony Fauci, director of the National Institute of Allergy and Infectious Diseases in the United States, anti-aging researcher João Pedro de Magalhães, and longevity investor Christian Angermayer all report that they supplement with varying doses of vitamin D each day.
According to Angermayer, the effects of vitamin D on the immune system and its ability to reduce cancer risk have been demonstrated multiple times.
Vitamin D helps the intestines absorb calcium from food, keeping bones strong. When adequate calcium is not obtained from the diet, the body must draw on calcium reserves in the bones to meet its needs. Experts indicate that older adults should supplement with 400 to 800 International Units (IU) of vitamin D daily to significantly reduce the risk of fractures. This vitamin is particularly important for the elderly, a demographic at high risk of mortality following injuries such as hip fractures.
Vitamin D also helps prevent cramps and muscle spasms, reduces inflammation, and improves immune function.
Recommendations suggest that children and individuals under 70 need to consume the same daily amount of vitamin D, which is 600 IU. Dr. John Bilezikian, an endocrinologist at Columbia University Medical Center, states that exposing oneself to sunlight for about 15 to 20 minutes in the summer is sufficient.
Foods rich in vitamin D. (Photo: Freepik).
Consuming fatty fish such as salmon or tuna, eating lean beef, drinking milk, and eating egg yolks also contribute to vitamin D reserves. Groups that need to supplement vitamin D year-round include the elderly, those who do not get regular sun exposure, and individuals with darker skin.
Experts recommend that before reaching the age of 70, everyone should increase their daily vitamin D intake to 800 IU. This dosage is equivalent to 85 grams of salmon and one cup of milk each day.
However, excessive vitamin D can lead to dangerous calcium buildup in the kidneys, heart, blood, and lungs. According to the National Institutes of Health in the U.S., the safe limit is 4,000 IU.
Angermayer, 45, takes around 4,000 IU of vitamin D every three days. Dr. Fauci, 82, mentioned that he previously took vitamin D at lower levels but has now increased it to an age-appropriate level. Researcher De Magalhães is not overly concerned about vitamin D intake in the summer, but he supplements this nutrient during the winter, alongside regular exercise, avoiding smoking, and limiting junk food.
