A new comprehensive review published in the British Medical Journal suggests that taking vitamin D, calcium, or a combination of both, may not prevent fractures or falls in older adults. Canadian researchers analyzed data from 69 randomized control trials, the gold standard of research, with 153, 902 adults.
What did they find?
In this large review researchers found that there is little evidence for taking vitamin D and calcium, either taken independently or together, reduces the risk of falls or fractures. This is regardless of age, sex, history of falls, fractures or dietary calcium intake.
The fine print.
While not specifically studied, the researchers state that these findings may not apply if you have a specific bone disorder or are taking osteoporosis medications. Previous research have found that taking calcium, and vitamin D independently do not reduce your risk of fractures, but results are not as consistent when taken together.
Even with all the questions about the effectiveness of vitamin D and calcium supplementation they are still recommended by clinicians, and are included in guidelines for bone health.
Previous reviews have also found that taking calcium, or vitamin D alone, does not reduce fracture risk. Results have been less consistent when the two are taken together, and researchers have also remained uncertain about whether vitamin D can meaningfully reduce falls.
The evidence does not support routine supplementation with calcium or vitamin D, or combined supplementation to prevent fractures and falls. And that the evidence shows that health professionals should re-evaluate their general recommendations for calcium and vitamin D supplementation in light of current evidence.
Considerations.
Should you stop taking vitamin D and calcium? I don’t know, I probably won’t stop, however I have NEVER thought they would stop me from falling! Not even once.
In general people always want to know if they “take something” for improved health, because it is easier than “doing something.” It is human nature. It also doesn’t work.
Supplements, vitamins, detox diets, probiotics, collagen, are a $70 BILLION dollar industry in the US alone. With almost no known health benefits. I say almost, because older adults should take a B12 supplement.
Vitamins are like insurance. It is always better to get your nutrients from food, but sometimes we don’t eat everything we need, so taking a vitamin is like having insurance. You don’t want to rely on it, but it is nice to know it is there.
What does prevent falls and fractures?
Exercise.
You already knew that, but even the researchers are finally recommending that guidelines and focus should shift toward proven interventions, like resistance training, balance training and falls risk assessments.
These findings highlight that preventing falls and fractures requires specific exercises. Taking a vitamin or a supplement will not save you from being inactive.
In a review of 88 studies researchers found that older adults participating in an exercise program that included three hours a week of exercise had fewer falls than people who didn’t exercise. If you don’t fall you are less likely to have a fracture. An important component of staying healthy longer, because falling is the leading cause of disability in adults over 65.
Change your mind, change your health,
Shayla
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