20% off £40 or 15% off £30
Vitamin D’s got a reputation for bone health – and it’s even more important as you get older. Learn why it’s needed for staying well as you age, plus how much vitamin D you need
Summary
1How much vitamin D do older adults need?
The NHS recommends that older adults take a 10μg (400 IU) vitamin D supplement every day from October to March.
2What are the benefits of vitamin D for over-65s?
Vitamin D helps support the muscles and balance needed to stay steady as we get older.
3Getting vitamin D as an older adult
Spending time outdoors helps your body produce vitamin D – however, this won’t be enough all year round.
Everyone needs vitamin D, especially when it comes to maintaining healthy bones and muscles.1,2 But this 'sunshine vitamin' becomes even more important as we get older – and it may be harder to get enough. We explore how much vitamin D older adults need and how it can support your body as you age...
How much vitamin D do adults over 65 need?
The NHS recommends that older adults take a 10μg (400 IU) vitamin D supplement every day from October to March (the same as everyone else over a year old).3 Getting enough vitamin D becomes increasingly important as you get older because it contributes to:1,4,5,6
- maintaining healthy bones
- helping reduce the risk of falling associated with muscle weakness
- reducing bone mineral loss in post-menopausal women
- maintaining a normal immune system
Older adults and the elderly may be at higher risk of vitamin D deficiency without a supplement. This is for a few reasons: as we age, our skin's ability to get vitamin D from sunlight may not be as effective.7 Also, older adults are more likely to spend more time indoors and may be less likely to get enough vitamin D through their diet (though this amount is usually small for everyone).7 You're at additional risk of deficiency if you have darker skin, too, as it's harder to synthesise vitamin D from the sun.8
Even in over-65s who spend plenty of time outdoors and get enough vitamin D, try to keep an eye on your intake as it's so important for your muscles, bones and overall movement. Don’t take more than 100μg of vitamin D as it could be harmful.3
What are the benefits of vitamin D for over-65s?
As you get older, vitamin D supports your body in several ways, including:
- Vitamin D helps maintain bone health
It's no secret that your bones can struggle as you age. Older adults have a higher risk of developing bone conditions like arthritis and osteoporosis as bone mass decreases, and this is especially significant after menopause.9,10,11
Vitamin D contributes to the maintenance of normal bones and helps reduce the risk of falling associated with postural instability and muscle weakness.1,4 In other words, it helps support the muscles and balance needed to stay steady as we get older. In post-menopausal women, getting enough vitamin D alongside calcium also helps reduce the loss of bone mineral.5
Getting enough vitamin D won't eliminate your risk of fractures or bone conditions, but it's a good start to staying supported. You should combine your vitamin D intake with other bone-healthy habits like exercise. According to the NHS, adults over 65 should be active every day and do activities that improve strength, balance and flexibility at least two days a week.12 - Vitamin D supports normal immune health
A lesser-known fact about vitamin D is that it contributes to the normal function of the immune system.6 Immune function can decrease with age, so protecting your immune health is crucial for staying physically and mentally well.13,3. - Vitamin D supports muscle function
As well as maintaining healthy bones, vitamin D contributes to the maintenance of normal muscles and can play an important role in maintaining skeletal muscle.2,14 Muscle mass can decrease as you get older – this is called sarcopenia.15 Your muscles do much more than help you lift heavy shopping. They’re essential for everyday movement, balance and stability, helping reduce the risk of dangerous falls.15 Pair your vitamin D intake with habits that maintain healthy muscles like regular resistance exercise and getting enough calcium and protein.15
Tips for getting more vitamin D as an older adult
- Spend time outdoors
Spending time outdoors is one of the best ways to help your body produce vitamin D. In fact, just 10 minutes of sunshine on the face or arms during summer days can be enough to help your body produce the vitamin D it needs each day.16 However, this won’t be enough during the colder months (between October and March) or outside of peak daylight hours – so you should supplement as recommended too. If you're caring for an older adult or elderly person, encourage them to spend time outside where possible. If they’re staying in the sun for longer than 10-15 minutes, remember to apply SPF. - Get vitamin D from your diet
Unlike most other vitamins, vitamin D isn't found naturally in many foods, so diet alone can make it difficult to get enough. However, some foods – including fortified products – can help increase your intake. Good sources of vitamin D include:7
- oily fish, like salmon, sardines, trout, herrings and kippers
- red meat, especially beef liver
- egg yolks
- mushrooms
- fortified products, including certain cereals
- plant-based milks and margarines
As some of these foods are fortified with vitamin D rather than naturally containing it, it's worth checking the label to see how much vitamin D they contain. - Consider a vitamin D supplement
The NHS recommends that everyone takes a daily vitamin D supplement during the autumn and winter months.3 While supplements are suitable for most people, it's worth checking with your GP if you’re taking medication or have an underlying health condition as vitamin D may interact with medications and may not be recommended.7
Because it’s difficult to get enough vitamin D from food alone, a daily supplement can be a useful way to help meet the recommended intake, alongside spending time outdoors where possible. Vitamin D is a fat-soluble vitamin, so taking it with a meal containing healthy fats such as avocado, olive oil, oily fish, dairy or nuts may help your body better absorb it.7
Vitamin D for adults over 65 FAQs
The NHS recommended vitamin D dosage for adults over 65 is 10μg, especially during the autumn and winter months, as recommended for all UK adults.3
Vitamin D is important for everyone, but its role in bone and muscle health is particularly crucial for older adults and elderly people. Getting enough vitamin D helps maintain healthy bones, reduces the risk of falls and fractures and contributes to a normal immune system.1,4,6 As we age, our skin becomes less effective at producing vitamin D from sunlight. Many older adults also spend more time indoors, which can make it even harder to get enough vitamin D naturally.7
The final say
Whatever your age, it’s important to get your daily recommendation of vitamin D – but it's especially true as we move into our sixties and beyond, when our bones naturally start to weaken. Luckily, spending time outdoors, eating vitamin D-rich foods and taking a daily supplement during the autumn and winter months (though supplementing all year is safe) can all help you meet the recommended intake. Want to learn more? Explore our ultimate guide to vitamin D or browse our favourite vitamin D gummies, tablets and sprays...
Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. European Commission. Food and Feed Information [Internet]. European Commission [cited 2026 Aug 24]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-65172. European Commission. Food and Feed Information [Internet]. European Commission [cited 2026 Aug 24]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6518
3. NHS. Vitamin D [Internet]. NHS [reviewed 2020 Aug 3; cited 2026 Aug 24]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
4. European Commission. Food and Feed Information [Internet]. European Commission [cited 2026 Aug 24]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6219
5. European Commission. Food and Feed Information [Internet]. European Commission [cited 2026 Aug 24]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6202
6. European Commission. Food and Feed Information [Internet]. European Commission [cited 2026 Aug 24]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6520
7. National Institutes of Health (NIH). Vitamin D – Fact Sheet for Health Professionals [Internet]. NIH [reviewed 2025 Jun 27; cited 2026 Aug 24]. Available from: https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
8. National Institute for Health and Care Excellence (NICE). Vitamins [Internet]. NICE [cited 2026 Aug 24]. Available from: https://bnf.nice.org.uk/treatment-summaries/vitamins/
9. NHS. Keep bones healthy over 65 [Internet]. NHS [reviewed 2023 Oct 31; cited 2026 Aug 24]. Available from: https://www.nhs.uk/live-well/bone-health/keep-your-bones-strong-over-65/
10. NHS. Arthritis [Internet]. NHS [reviewed 2026 Jan 19; cited 2026 Aug 24]. Available from: https://www.nhs.uk/conditions/arthritis/
11. NHS Cambridge University Hospitals. Menopause: a healthy lifestyle guide [Internet]. NHS Cambridge University Hospitals [reviewed 2024 Jul 16; cited 2026 Aug 24]. Available from: https://www.cuh.nhs.uk/patient-information/menopause-a-healthy-lifestyle-guide/
12. NHS. Physical activity guidelines for older adults [Internet]. NHS [reviewed 2024 Aug 15; cited 2026 Aug 24]. Available from: https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-older-adults/
13. Immunodeficiency UK. Ageing and the immune system [Internet]. Immunodeficiency UK [cited 2026 Aug 24]. Available from: https://www.immunodeficiencyuk.org/wp-content/uploads/2023/02/IUK_booklet29_Ageing_AW.pdf
14. Montenegro KR, Cruzat V, Carlessi R, Newsholme P. Mechanisms of vitamin D action in skeletal muscle. Nutrition Research Reviews [Internet]. 2019 Jun 17 [cited 2026 Aug 24]. Available from: https://www.cambridge.org/core/journals/nutrition-research-reviews/article/mechanisms-of-vitamin-d-action-in-skeletal-muscle/1EF9FB685177265B81431B4D5F4B631F
15. The Association of UK Dietitians (BDA). Muscle health, nutrition and ageing [Internet]. BDA [reviewed 2024 Feb 28; cited 2026 Aug 24]. Available from: https://www.bda.uk.com/resource/muscle-health-nutrition-and-ageing.html
16. The Royal Osteoporosis Society (ROS). Vitamin D: Welcome to the ‘sunlight zone’ [Internet]. ROS [reviewed 2023 Apr 28; cited 2026 Aug 24]. Available from: https://theros.org.uk/blog/vitamin-d-welcome-to-the-sunlight-zone/
17. Albarri EMA, Alnuaimi AS, Abdelghani D. Effectiveness of vitamin D2 compared with vitamin D3 replacement therapy in a primary healthcare setting: a retrospective cohort study. Qatar Med J [Internet]. 2022 Aug 4 [cited 2026 Aug 24]; 2022(3): 29. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9372493/
Related to this article
