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Calcium, Vitamin D Supplements Won't Prevent Falls and Fractures, Health Panel Says
There’s little evidence to suggest popular pills and powders will help older adults avoid broken bones, according to new review
.jpg?anchor=9,19&q=80&color=ffffffff&u=2xkwh0&w=375 "Calcium and Vitamin D Pills Fall Short on Bone Protection")
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Calcium and vitamin D are essential for strong, healthy bones, so it’s no surprise that many older adults take them as supplements to prevent falls and fractures. But mounting evidence suggests these popular supplements provide little benefit.
A new review of 69 randomized controlled trials involving nearly 154,000 adults found that calcium and vitamin D supplements — taken alone or together — did not significantly reduce the risk of falls or fractures for most older adults, compared with a placebo or no treatment.
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The findings, published in the journal BMJ, follow a 2024 draft recommendation from the U.S. Preventive Services Task Force (USPSTF) that opposes taking calcium and vitamin D supplements to prevent falls and broken bones that can result from them.
The panel says relying on these supplements could lead to more harm than good, such as an increased risk of kidney stones. It’s important to note that this draft recommendation does not apply to people taking vitamin D or calcium for other medical reasons, or to those diagnosed with osteoporosis, vitamin D deficiency or a medical condition that affects vitamin D absorption.
Falls are the top cause of injury in older adults. They can lead to broken bones, which can impact a person’s independence and quality of life. They can also have more serious consequences, including death. According to the Centers for Disease Control and Prevention, nearly 39,000 adults 65 and older died from a fall in 2021 — that’s roughly 100 fall-related deaths per day.
The risk of falls and fractures rises with age, due to a number of factors, including worsening hearing and vision, and diseases and medications that can affect balance, the National Institute on Aging explains.
“Preventing older adults from falling and breaking a bone is important to their ongoing health and independence,” USPSTF member John M. Ruiz, a professor of clinical psychology at the University of Arizona, said in a statement. “Unfortunately, when we reviewed the latest evidence, we found that taking vitamin D with or without calcium does not prevent falls or fractures in older adults, so we recommend against these supplements for people who are not taking them for other medical reasons.”
According to a federal survey, calcium and vitamin D are two of the most commonly used supplements among older adults.
How you can prevent falls and fractures
The good news is that there are ways for adults to maintain good bone health as they age, says USPSTF member Dr. Goutham Rao, chair of the department of family medicine and community health at the University Hospitals Health System.
“The task force recommends other effective preventive services related to falls and fractures, including screening for osteoporosis in women and structured exercise programs to prevent falls in older adults who are at increased risk of falling,” Rao said in a statement.
Women 65 and older should get screened for osteoporosis; screening is recommended sooner for some women with certain risk factors.
According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, a combination of the following exercises (totaling 150 minutes a week) is ideal for building and maintaining bone health and preventing falls and fractures:
Weight-bearing exercises
- Brisk walking
- Jogging or running
- Tennis, pickleball and other racket sports
- Climbing stairs
- Dancing
Resistance exercises
- Weight machines
- Free weights
- Resistance bands
- Body-weight exercises, such as push-ups and pull-ups
Balance training exercises
- Tai chi
- Lunges
- Walking backward
Many doctors and researchers recommend getting vitamins, minerals and other nutrients through food rather than supplements. As is the case with any over-the-counter medication, supplements can interact with other drugs and cause unwanted side effects.
Foods high in calcium include:
- Dairy products (cheese, milk and yogurt)
- Dark green leafy vegetables, such as broccoli, kale and bok choy
- Some fish, especially sardines and canned salmon
- Calcium-fortified foods (soy products, cereal, milk substitutes)
Foods rich in vitamin D include:
- Some fish (salmon, tuna, tilapia, flounder)
- Mushrooms
- Milk and other dairy products (fortified)
- Orange juice (fortified)
- Almond and rice milk (fortified)
Editor’s note: This story, first published Dec. 18, 2024, has been updated to include new information.
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