According to the Centers for Disease Control and Prevention (CDC), one in three adults over the age of 59 take a vitamin D supplement. When you consider the benefits of vitamin D (a big promoter of bone health), it isn’t all too surprising that it’s one of the more common dietary supplements taken among older adults. However, the supplement does come with its limitations. The U.S. Preventive Services Task Force (USPSTF) just released a draft debunking a common belief that vitamin D can prevent falls and bone fractures.
RELATED: Doctor Reveals the No. 1 Supplement to Take If You're Getting Older.
Falls and bone fractures can’t be prevented by vitamin D supplements, scientists say.
In a new report from the USPSTF, scientists strongly advise against the use of vitamin D supplements as a preventative tactic for falls and bone fractures. While vitamin D does promote bone health and muscle function, it can’t put a stop to accidental trips and falls, which could lead to broken bones.
"In terms of their effectiveness in preventing fractures or falls, we did not find any evidence to support that," Goutham Rao, MD, USPSTF member and Case Western Reserve University’s family medicine department chairman, told NPR. Conversely, supplements with high doses of vitamin D can increase your risk of developing kidney stones.
“The cream of the crop of research studies were done and examined in this review, and essentially no difference was found between those who took the supplements versus those who didn’t,” echoed fellow USPSTF member John Ruiz in an interview with The Washington Post.
Their research was limited to postmenopausal women and men aged 60 or over. However, the National Institutes of Health (NIH) recommends 600 to 800 international units (IU) of vitamin D per day for adults—although that range may fluctuate based on age.
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However, vitamin D offers a host of other benefits.
Yes, vitamin D supports strong muscles and bones, but did you know that it can also help ward off colds? Around this time of year, you’re most likely to catch a stomach bug or a respiratory infection, such as COVID-19 or bronchitis. However, healthy vitamin D levels can reduce your chances of getting sick.
"It has direct effects on immune cells and function and a plethora of impacts across the body. That is why you have to be sure you have enough across the lifespan," Wendee Gozansky, MD, a geriatrician at Kaiser Permanente, told NPR.
The NIH’s Office of Dietary Supplements also reports that vitamin D aids with cell growth and glucose metabolism, reduces inflammation, and supports tissue production.
How to increase vitamin D levels naturally.
The good news is you can increase your vitamin D levels naturally through certain foods, particularly seafood. According to Prevention magazine, snacking on Raisin Bran cereal and cooking fish for dinner are effective ways to combat low vitamin D without the help of supplements. Consider incorporating these vitamin D-dense foods into your diet:
- Yogurt
- Tuna
- Eggs
- Dried mushrooms
- Fortified orange juice
- Sardines
- Raisin Bran cereal
- Salmon
- Trout
- Swordfish
- Herring
- Beef liver
- Pork loin
- Cow’s milk
Spending some time in the warm sun will help, too—just don’t forget the sunscreen!
RELATED: 21 Surprising Signs You Have a Vitamin Deficiency.
The takeaway.
"I think the key message really is that just because vitamin D is not the be-all to prevent falls and fractures doesn't mean that there isn't a role for having adequate intake of vitamin D for general health," concluded Gozansky.
That said, there are things you can and should do to improve your balance. Examples include Tai Chi, pilates, free-weight exercises, resistance training, stretching, and leg lifts, per Harvard Health. And if you think you might have a vitamin D deficiency, speak with your doctor, who can conduct a blood test and help guide you in the right direction.
