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 Vitamin D and Fall Prevention
Research continues to support the benefits of consuming enough vitamin D. In addition to helping build strong bones and preventing hip and other fractures associated with osteoporosis, studies have shown vitamin D to be beneficial in preventing certain types of cancers (e.g. colorectal cancer) and helping to maintain a healthy immune system. Additional research also supports the benefits vitamin D has in helping to prevent falls in older women. A review of research including 1,237 people involved in randomized studies with vitamin D found a 20% decrease in falls. One recent study examined 246 women over age 65 for three years to see the impact of vitamin D supplementation. One group took 700 IU of vitamin D per day; another took 500 mg of calcium per day; and the third group took a placebo. The greatest impact in fall prevention occurred in less active women, who shoes a 65% reduction in falls. The study results showed that, in addition to being helpful for strong bones, vitamin D is helpful in preventing muscle weakness. Researchers think that vitamin D may help people maintain their strength and be less likely to fall by promoting protein synthesis in the muscles. Similar research found a similar decrease in falls by only supplementing the diet with vitamin D. This is consistent with another study finding a 60% decrease in fractures due to osteoporosis when participants took a similar supplement of vitamin D and calcium. What it Means: It seems that vitamin D is more important than calcium for preventing falls; although calcium may be helpful in maintaining stronger bones. Therefore, to maintain healthy bones and prevent falls and fractures as you age, make sure to consume adequate amounts of vitamin D and calcium each day. Getting some exposure to sunshine can also help boost your body’s ability to synthesize vitamin D; just make sure to use sunscreen and avoid over-exposure.
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