Every year, one in three people 65 or older experience a fall. Falling was once considered an inevitable part of later life—like graying hair and bifocals. However, health professionals are increasingly recognizing that falls are not a normal part of aging and that many falls can be prevented.

Today, clinicians are reducing the risk of falls by educating seniors about the importance of staying active and getting proper nutrition to promote strong bones and muscles. Calcium and magnesium supplements are often prescribed to support these goals, but recent studies suggest vitamin D may be equally, if not more critical, in preventing falls.

How Vitamin D Reduces Falls

Vitamin D supports body strength and stability in two important ways. First, it is necessary for the absorption of calcium which is essential for strong bones. Second, vitamin D is required for muscle energy and maintenance. Without adequate amounts of vitamin D, bones lose calcium and weaken and muscles feel tired and heavy.

Several studies have found that seniors who were deficient in vitamin D were more likely to experience falls. Furthermore, studies found that supplementing with vitamin D was successful in preventing falls. A recent analysis found vitamin D supplementation reduces the risk of falls among older individuals by more than 20%.

Vitamin D Deficiency Common Among Elderly

According to recent data of dietary intakes, 70% of Americans are deficient in vitamin D. Older people are prone to develop vitamin D deficiency because of various risk factors:

• decreased dietary intake,
• diminished sunlight exposure,
• reduced skin thickness,
• impaired intestinal absorption, and
• impaired conversion of vitamin D in the liver and kidneys.

The recommended daily amount of vitamin D for adults over 65 is 600 IU (adults 51-70 years of age) and 800 IU for adults 71 and older. If you are already deficient in vitamin D, dosages of up to 5,000 IU daily may be required until vitamin D levels reach the normal range. Your doctor can order a blood test to determine your vitamin D status.

Sources:

Medscape

New York Times

American Journal of Clinical Nutrition

Medscape

Linus Pauling Institute