As people age, especially those in their 50s and beyond, maintaining bone health becomes increasingly important. Research indicates that adequate levels of calcium and vitamin D can significantly influence this aspect of health. According to Dr. Bess Dawson-Hughes, a senior scientist at Tufts University’s Jean Mayer USDA Human Nutrition Research Center on Aging, the rate of bone loss accelerates with age, particularly during and after menopause.
Women typically experience a loss of about 3% of their bone mass each year during menopause, which can last for approximately five years following their last menstrual period due to decreasing estrogen levels. Men are not exempt from this issue, as they also begin losing bone mass around age 50 at a rate of 1% per year. Weaker bones can lead to a higher risk of fractures, particularly in the event of a fall. Dr. Dawson-Hughes emphasizes that insufficient levels of vitamin D can also impair muscle strength and balance, further increasing the risk of falls, a significant concern for individuals in their 70s and 80s.
While supplements may seem like a straightforward solution, Dr. Dawson-Hughes cautions that more is not always better. Excessive calcium intake can lead to kidney stones, a serious health issue. Furthermore, while individuals with low vitamin D levels may benefit from supplements—leading to fewer falls—excessively high doses could result in negative outcomes. Research indicates that older adults with very high blood levels of vitamin D may experience a greater risk of falls and fractures.
The National Academies of Sciences, Engineering, and Medicine highlights that most calcium in the U.S. diet comes from dairy sources such as milk, cheese, and yogurt. If individuals do not consume about two servings of dairy daily, they may require a calcium supplement of 500 milligrams each day. For those who already meet their calcium needs through dairy intake, additional supplements are typically unnecessary.
Vitamin D production in the body is also influenced by sunlight exposure. Individuals residing in sunnier regions, such as Florida, may not need vitamin D supplements if they receive regular sunlight. However, for those living in northern areas, the angle of the sun prevents the skin from synthesizing vitamin D between October and March. During these months, older adults should consider taking between 800 to 1,000 international units (IU) of vitamin D per day, especially if they spend little time outdoors.
As individuals age, appetite often declines, making it increasingly challenging to obtain sufficient nutrients from food alone. Dr. Dawson-Hughes stresses the importance of being mindful about dietary choices to ensure adequate nutrient intake.
For further information on the roles of vitamin D and calcium in maintaining bone health, resources are available through Johns Hopkins Medicine.