The Role of Vitamin D in Your Immune System

Happy retired woman looking at a red and white capsule while standing in her kitchen

Guest blog by Inaya Karmali, Undergraduate Student University of Toronto

Vitamin D isn’t just something you get from soaking up the sun; it’s a key player in keeping your body running smoothly. Think of it as a multitasking hormone that helps with everything from building strong bones to supporting your immune system. While your skin makes vitamin D when exposed to sunlight, you can also get it from foods like fatty fish, fortified milk, or a good old-fashioned supplement. Despite its importance, many older adults struggle to get enough vitamin D daily, especially if they spend less time outdoors.

Why Vitamin D Matters

Once in the body, vitamin D is activated by the liver and kidneys, transforming into calcitriol (Reference 1). This active form acts like a switch that helps the body manage bone health and immune function. Without enough vitamin D, these systems can falter, leaving the body more vulnerable to health challenges (Reference 2).

This is particularly important for retirees because vitamin D can help keep your immune system strong. Our immune defences naturally weaken as we age, but vitamin D gives them a much-needed boost.

How Vitamin D Helps Your Immune System

Your immune system is like your body’s personal security team—it fights off infections and helps repair damage. Vitamin D steps in as a helper, supporting your body in producing molecules that tackle harmful viruses and bacteria (Reference 2). It also helps keep inflammation in check, ensuring your immune system doesn’t overreact.

Research published in Frontiers in Immunology found that low vitamin D levels can weaken your immune defences, increasing your risk of illness (Reference 3). This is especially concerning for older adults, who may already have difficulty fighting off infections. The good news? Adding more vitamin D to your routine could make a big difference.

How Much Vitamin D Do You Need?

The general recommendation for adults is 600–800 IU of vitamin D daily, but your specific needs might depend on factors like your diet, health, or where you live (Reference 4). For example, in places like Alberta, where winters are long and sunlight is scarce, it’s harder to get enough vitamin D naturally. Many retirees find that daily supplements and fortified foods can help bridge the gap. If you’re unsure how much you need, talk to your doctor about testing your levels. They can guide you on how to get the right amount without overdoing it.

A Bright Spot in Your Health Journey

As you enjoy retirement, strengthening your immune system is key to staying active and healthy. Vitamin D is like sunshine for your health—it supports your immune system, helps reduce inflammation, and may even lower your risk of chronic illness. Adding more vitamin D to your day doesn’t have to be complicated. A daily walk in the sun, a glass of fortified milk, or a simple supplement could do the trick. Small steps can significantly impact your health, so why not start today? Your body will thank you for it!

Planning for your health is an important part of your financial plan. Meet Dave, Faisal, and the rest of our team at our upcoming seminar. Register at https://morethanmoneyradio.com/seminar-registration/

The author is not a medical professional. The above content was accumulated through various sources and is intended for informational purposes only, and should not be interpreted as medical recommendations. Readers should consult their medical or family doctor for professional health and medical advice.

David Popowich and Faisal Karmali are Investment Advisors with CIBC Wood Gundy in Calgary. The views of David Popowich, Faisal Karmali, and guest author do not necessarily reflect those of CIBC World Markets Inc. This information, including any opinion, is based on various sources believed to be reliable, but its accuracy cannot be guaranteed and is subject to change. CIBC Private Wealth consists of services provided by CIBC and certain of its subsidiaries, including CIBC Wood Gundy, a division of CIBC World Markets Inc. The CIBC logo and “CIBC Private Wealth” are trademarks of CIBC, used under license. “Wood Gundy” is a registered trademark of CIBC World Markets Inc.

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