Vitamin D is key to your health. But it doesn’t prevent falls or fractures : Shots

During this period, the body produces less vitamin D.

Sunlight is the main source of vitamin D, which is needed to keep our bones and muscles strong. Many people take supplements to compensate for deficiencies, but they are not a magic bullet for prevention.

Vitamin D and calcium supplements offer no “net benefit” in preventing falls and fractures in older people. Draft recommendations According to the U.S. Preventive Services Task Force, an expert panel that reviewed all of the existing scientific evidence regarding supplements.

“This does not mean that vitamin D and calcium are not overall useful for bone health and other functions in the body,” he says. Dr. Gowtham Raoa member of the task force and chair of the Department of Family Medicine at Case Western Reserve University.

Vitamin D helps the body absorb calcium, keeping bones and muscles strong. It also plays a role in supporting the immune system. Lack of sun exposure during the winter months can increase the risk of deficiency diseases.

The National Academy of Medicine recommends that adults consume 600 to 800 international units (IU) of vitamin D per day. depending on your age.

Prevalence studies show that up to 40% of U.S. adults Insufficient vitamin D levels In their blood. If you don’t have sun exposure, fortified foods like milk and yogurt can help you meet your daily recommendations. and more 1 in 3 adults over 60 take vitamin D supplements.

“But we didn’t find any evidence to support that in terms of its effectiveness in preventing fractures and falls,” Rao said. USPSTF Draft Recommendation This echoes the task force’s previous conclusions, as more research questions the usefulness of supplements for preventing age-related fractures in postmenopausal women and men over 60. resemble. This recommendation does not apply to people with osteoporosis or at increased risk of osteoporosis. Other treatments, such as prescription drugs, may be needed.

So how should people interpret the seemingly contradictory messages about vitamin D?

we turned our attention Dr. Wendy Gozanskia geriatrician at Kaiser Permanente has some answers. Vitamin D has “multiple effects” on the body, she explains. In addition to promoting bone and muscle health in healthy people throughout life, research shows that it may help reduce the risk and severity of colds and flu. “It has a direct effect on immune cells and function, and has a profound effect on the entire body, which is why it’s important to have sufficient amounts throughout your life,” Gozanski says.

“The key message is that just because vitamin D isn’t the best way to prevent falls and fractures, that doesn’t mean getting enough vitamin D doesn’t have a role for general health. I think so,” Gozanski said.

Strategies to reduce falls and fractures

Gozanski says special measures need to be taken to reduce the risk of falls. “There’s a lot to do, including weight-bearing exercises,” she says.

There’s a lot of evidence that physical activity, including resistance training, can help maintain fitness and prevent age-related muscle loss. Options include weight lifting, resistance bands, and other exercises that contract your muscles against the resistance of your body weight or other equipment.

The Centers for Disease Control and Prevention recommends: 150 minutes I do moderate-intensity aerobic exercise every week, so it’s about 30 minutes, five days a week. This includes brisk walking, dancing, water aerobics, swimming, hiking, or anything that gets your heart rate up.

And the CDC says people 65 and older should do so. Aim for a mix of aerobic exerciseweekly strength and balance activities. Also check out yoga, Pilates, and Tai Chi classes.

Gozanski says it’s very important to stay active because falls can have dire consequences. Nearly 40% of older adults who fall and fracture their hip will no longer be able to walk independently one year later.

Additionally, she says it’s important to constantly monitor your vision and hearing. Hearing aids may be helpful because hearing loss increases the risk of falls. “All sensory input is important for balance,” Gozanski says.

Additionally, you should talk to your doctor about any medications that may increase your risk of falling.

The National Institute on Aging recommends that 6 tips to prevent fallscan be used as a checklist to reduce risk.

How much and type of vitamin D do I need?

Gozanski says a blood test can determine whether a person is deficient in vitamin D. For patients who would benefit from supplements, she typically recommends taking D3 supplements daily.

“It’s a Goldilocks situation: You can’t have too little, and you can’t have too much,” she says.

Vitamin D can be toxic in very high concentrations, and taking supplements may also increase your risk of kidney stones. So talk to your health care provider about supplementing at appropriate levels, she says.

People need to resist the idea that if something is any good, it must be better. She says research shows that if people are getting the right amount of vitamin D, “adding more vitamin D doesn’t make a difference.”

Edited by Jane Greenhalgh