Research emphasizes the importance of calcium and vitamin D for maintaining bone health as individuals age, particularly for those in their 50s and beyond. Bone density decreases significantly during this period, especially for women during and after menopause, according to Dr. Bess Dawson-Hughes, a senior scientist at the Tufts University Jean Mayer USDA Human Nutrition Research Center on Aging in Boston.
Women typically experience a loss of approximately 3% of their bone mass each year during menopause and for about five years following their last menstrual period, primarily due to a decline in estrogen levels. After this period, bone loss continues at a rate of around 1% per year. Men also begin to lose bone density around age 50, albeit at a steady rate of 1% per year. This gradual weakening of bones increases the risk of fractures, particularly during falls.
One significant consequence of insufficient vitamin D is a decline in muscle strength and balance, further heightening the risk of falls. Dr. Dawson-Hughes highlights that this is a key factor in the sharp increase in hip fractures among those aged 70 and older.
While supplements can play a role in improving bone health, excessive intake is not advisable. Dr. Dawson-Hughes warns that too much calcium can lead to kidney stones, while vitamin D supplementation has its limits. Research indicates that individuals with low vitamin D levels can benefit from supplementation, experiencing a reduction in falls. However, as the dosage increases, the benefits tend to plateau and may even diminish. Some studies suggest that elderly individuals with significantly elevated vitamin D levels could face heightened risks of falls and fractures.
Vitamin D also appears to influence other bodily systems, including immunity and diabetes risk. Dr. Dawson-Hughes notes that further research is necessary to translate these findings into clinical practice effectively.
The National Academies of Sciences, Engineering, and Medicine reports that most dietary calcium in the United States comes from dairy products such as milk, cheese, and yogurt. Individuals who do not consume around two servings of dairy daily may not meet their calcium needs. In such cases, Dr. Dawson-Hughes recommends a daily supplement of 500 milligrams of calcium. For those already obtaining sufficient calcium through their diet, additional supplementation is typically unnecessary.
Sunlight plays a crucial role in the body’s production of vitamin D. Those residing in sunny climates, such as Florida, may find they do not require supplementation if they receive adequate sun exposure. Conversely, individuals living in northern states may be unable to synthesize vitamin D from October to March due to the sun’s angle. During these months, or year-round for those with limited outdoor activity, older adults are advised to consider a daily intake of 800 to 1,000 international units (IU) of vitamin D.
As people age, appetite often diminishes, making it increasingly challenging to acquire necessary nutrients through diet alone. Dr. Dawson-Hughes emphasizes the importance of being mindful about dietary intake in later years.
For further information on vitamin D and calcium, resources are available through Johns Hopkins Medicine.
