Aging is a natural phenomenon but no one wants to experience it because of a large number of changes related to it especially in terms of physical health and well-being. As we age we naturally face an increased risk of a lot of chronic diseases, low muscle strength, and overall fitness. Every human’s ultimate goal is to stay healthy and feel best at any stage of life. Let’s dive in to the Vitamin D anti aging guide and what the impact of vitamin d deficiency has on aging.
What is Vitamin D3?
Vitamin D3 , an important fat-soluble vitamin, significantly effects age longevity and improves the overall life span by controlling expressions of almost 900 genes of our body. Almost 1.1 billion people worldwide suffer from the deficiency of vitamin D3 and thus suffering from a lot of problems of old age. Vitamin D3 has proven effective in controlling and delaying the process of aging and increasing overall lifespan.
Vitamin D3 and Health
It is very important in our skeletal health and is an essential nutrient for healthy bones and muscles. Research has also explained the role of vitamin D3 in cardiac health and the immune system.
It has been observed that obesity and aging decrease the body’s ability to use vitamin D3. Another important factor that decreases the body’s ability to use vitamin D3 is the use of sunblock and avoiding exposure to UV rays.
Vitamin D3 and Healthy Skin
New studies have explained the role of vitamin D3 in healthy skin aging. When there is a deficiency of vitamin D3 wrinkles and fine lines appear on the skin. So to combat aging you must take enough quantity of vitamin D3 in your daily routine as in older age there is a little synthesis of vitamin D3 than the normal so taking it through diet and supplementation is crucial.
Vitamin D3 and Cell Repair
Vitamin D3 is essential in fighting inflammation and preventing DNA damage. Also, an optimal dose of vitamin D3 maintains the long length of telomeres (tips of chromosomes) that shield against DNA damage. Since the length of telomeres decreases as we age and taking enough amount of vitamin D3 will be effective in this regard.
An experiment was conducted to check the relationship between the level of vitamin D3 and the length of telomeres. The level of vitamin D3 was recorded in 2160 women between the ages of 18-79 years. The genetic signs of aging were recorded by examining the white blood cells. It was found that telomeres are the most important and reliable measuring factor for determining the age of a person.
As the person grows older the length of the telomeres decreases making the DNA unstable and prone to damage. With the damage of DNA, the cell ultimately dies and cell death is a major contributor to the aging process. It has been found in the study that the women with deficiency of vitamin D3 have a shorter length of telomeres as compared to the women of the same age with high levels of vitamin D3.
Thus, it has been clear from the above-mentioned study that people with high levels of vitamin D3 aging slowly as compared to others. This experiment is clear evidence of vitamin D3 as an anti-aging vitamin and proves its useful effects on many age-related diseases like cancer, diabetes, and cardiovascular diseases.
Vitamin D and Healthy Aging (the anti aging supplement?)
Studies have found the effect of vitamin D3 in moderating the immune system and helps in treating the diseases of immune systems like type 1 diabetes and rheumatoid arthritis. That’s why it is believed that vitamin D3 decreases old-age mortality and helps in healthy aging.
The scientist of King’s College London conducted a study on 2000 women who claimed that the women with lower levels of vitamin D3 were depicting more signs of biological aging. That proves vitamin D3 as an anti-aging substance.
The deficiency of vitamin D3 has been linked with the development of metabolic diseases like diabetes, obesity, and other related problems. Thus, every one of us needs to take enough amount of vitamin D3 through diet and supplements.
Recommended Daily Allowances of Vitamin D3
The role of vitamin D3 in muscle function is very evident and needs no justification. Vitamin D3 greatly reduces the cases of fracture and bone damage, especially in old age. That’s why in older adults it is recommended to take 1000 IU/day of vitamin D3 supplement for bone and overall skeletal health. It is considered a healthy aging dose of vitamin D3.
The Institute of Medicine published a report for age-based Recommended Daily Allowances of vitamin D3 in normal health. They suggested an estimated dosage of 600 IU/day for the people aged between 1 years-70 year and for the people aged above 70 years an estimated dosage of 800 IU is recommended.
Sources of Vitamin D3
Sunlight exposure is the best source to get vitamin D3. It is also naturally present in some foods and added as a supplement for others. Vitamin D3 supplements are available in the form of capsules, tablets, and chewable gummies.
The dietary sources of vitamin D3 include:
- Egg Yolk
- Beef Liver
- Cod Liver Oil
- Dairy Products
- Fortified Cereals
- Sardines
- Salmon
- Tuna Fish
- Sword Fish
- Fortified Orange Juice
Conclusion
The above-mentioned information clearly explains the role and effects of vitamin D on anti aging. There is no doubt in the fact that high levels of vitamin D3 promote cell repair and growth thus increases life longevity and promotes healthy aging. It also prevents the occurrence of age-related diseases and other harmful events that reduces the quality of life.
References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4399494/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4642156/
- Frontiers | The Effect of Vitamin D Supplementation on Rheumatoid Arthritis Patients: A Systematic Review and Meta-Analysis (frontiersin.org)
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9671203/
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