Don’t rely on Vitamin D and Calcium alone to prevent falls and fractures; here’s why

For years, vitamin D and calcium supplements have been promoted as essential for preventing falls and fractures in older adults. Many older people rely on these supplements, believing they strengthen bones and reduce fall risk. However, recent research challenges this assumption. A draft recommendation by the U.S. Preventive Services Task Force (USPSTF) highlights that these supplements may not significantly reduce falls in the general population of older adults.While vitamin D and calcium remain vital for overall bone health, relying solely on supplementation for fall prevention may not be effective. Understanding why this is the case can help you take more practical, evidence-based steps to stay safe and maintain mobility.The USPSTF reviewed extensive studies on supplementation and fall risk. They found that vitamin D and calcium, whether taken separately or together, do not significantly lower the risk of falls or fractures in older adults without pre-existing deficiencies.This recommendation specifically does not apply to individuals with osteoporosis, vitamin D deficiency, or those taking the supplements for other medical conditions. The key takeaway is that for the majority of older adults, these supplements are not the solution many believe them to be.While crucial for bone health, vitamin D and calcium cannot address all the factors that contribute to falls. Age-related muscle weakness, poor balance, vision impairment, and certain medications increase fall risk, none of which are corrected by supplementation alone.Studies show that these multifactorial causes require comprehensive strategies beyond simply taking pills. Lifestyle modifications provide far more reliable protection. Strength and balance exercises, such as weight-bearing workouts, tai chi, yoga, or Pilates, improve muscle strength and stability, significantly reducing the likelihood of falls. Regular physical activity also helps maintain bone density, flexibility, and coordination, addressing many risk factors that supplementation alone cannot.Maintaining adequate vitamin D and calcium intake through diet and safe sun exposure remains important for overall health. Foods rich in calcium include dairy products, leafy greens, and fortified alternatives, while vitamin D can be obtained from fatty fish, fortified foods, and sunlight.Combining dietary sources with appropriate physical activity ensures comprehensive bone and muscle health, offering a more effective fall-prevention strategy than supplements alone.Relying solely on vitamin D and calcium supplements may not protect against falls and fractures. Older adults should focus on exercise, balance training, and a nutrient-rich diet to reduce fall risk. Consulting with a healthcare provider ensures that supplementation is used correctly and effectively, only when truly necessary. Evidence-based strategies offer far greater protection than supplements alone, helping older adults stay active, independent, and safe.Also read| Long nails can make you sick: Hidden health risks you should know