Micronutrients & recovery
Vitamin D supplementation of 800-1000 IU/day is recommended for elderly and postmenopausal women with serum 25-(OH)D levels below 50 nmol/L to normalize bone turnover and prevent osteoporosis-related outcomes.
If you are an older woman or postmenopausal and your Vitamin D levels are low (below 50 nmol/L), take 800-1000 IU of Vitamin D3 daily along with 1000 mg of calcium. This helps protect your bones from breaking. You don't necessarily need more than this unless you are very frail and prone to falls, in which case your doctor might aim for a higher level.
The ESCEO recommends that 50 nmol/L (i.e. 20 ng/mL) should be the minimal serum 25-(OH)D concentration at the population level and in patients with osteoporosis to ensure optimal bone health. Below this threshold, supplementation is recommended at 800 to 1000 IU/day.
Why this rating
Based on a consensus of multiple meta-analyses and observational studies cited by ESCEO.
Source
Vitamin D supplementation in elderly or postmenopausal women: a 2013 update of the 2008 recommendations from the European Society for Clinical and Economic Aspects of Osteoporosis and Osteoarthritis (ESCEO)
René Rizzoli et al. · Current Medical Research and Opinion · 2013
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