When It Comes to Strong Bones, Supplements Aren’t Everything

When it comes to protecting your bones as you age, calcium and vitamin D often get VIP status -- and for good reason. Calcium is a primary building block of bone, while vitamin D helps the body absorb and use calcium and supports normal bone metabolism.

While we know that getting enough of both nutrients is an important foundation of good bone health, a new study suggests that taking calcium and vitamin D supplements may not provide the fracture- and fall-prevention benefits many people expect. Researchers found that calcium supplements alone, vitamin D supplements alone or the two combined provided little to no clinically meaningful benefit in preventing fractures or falls for most older adults.

These findings don't mean calcium and vitamin D aren't important, or that you should stop paying attention to your intake. Instead, it highlights an important distinction: calcium and vitamin D are essential for maintaining healthy bones, but supplements alone are not a comprehensive strategy for preventing fractures. Ensuring adequate calcium and vitamin D is foundational, particularly for those who don’t get enough through their diet or who are at risk for deficiency. The goal is to meet the body's nutritional needs while addressing the many other factors that contribute to fracture risk.

Building a stronger defense against fractures requires looking beyond supplements:

• Stay active. Weight-bearing and resistance exercises can help maintain bone strength, while balance exercises can help reduce fall risk.
• Strengthen your muscles. Stronger legs and core muscles can improve stability and make everyday movements safer.
• Make your home safer. Remove tripping hazards, improve lighting and consider grab bars or handrails where needed.
• Check on your nutrition. Many people can meet their calcium needs through foos like dairy products, fortified foods, salmon, and leafy greens. Eating enough protein is also important for maintaining muscle and overall skeletal health.
• Have your medications reviewed. Some medications can cause dizziness, drowsiness or changes in blood pressure that increase fall risk.
• Don't ignore vision or hearing changes. Addressing problems that affect your ability to see or navigate your surroundings can help prevent falls.
• Know your bone health. Ask your health care provider whether you should have a bone mineral density test or be evaluated for osteoporosis.
• Don't smoke, and limit alcohol. Both can contribute to weaker bones and greater fracture risk.

Calcium and vitamin D are building blocks -- not a complete fracture-prevention strategy -- and definitely shouldn’t be dismissed. Ensuring adequate intake provides the nutritional foundation bones need, but protecting your skeleton as you age requires a broader approach including exercise, muscle strength, balance, good nutrition and addressing individual fracture risks.