Pillar 2: Purposeful Sun Exposure and Daily Supplementation

Meeting your micronutrient targets through diet alone becomes increasingly difficult after your seventieth birthday.

Your daily vitamin D recommendation climbs to 800 IU (20 mcg) once you reach age 71.

Because dietary sources remain limited, an over-the-counter vitamin D3 supplement provides a reliable way to maintain adequate blood levels.

Always take your vitamin D supplement alongside healthy fats, such as olive oil or avocado, to maximize intestinal absorption.

Spending 10 to 15 minutes in morning sunlight stimulates your circadian rhythm and supports healthy bone metabolism.

Pairing gentle sun exposure with light walking also strengthens your leg muscles and reinforces your balance.