Micronutrients & recovery
Maintaining circulating 25-hydroxyvitamin D levels at or above 75 nmol/L is associated with significantly lower risks of falls and fractures in older adults, particularly when combined with adequate calcium intake.
Aim for a blood level of 25OHD at or above 75 nmol/L. For older adults, this often requires supplementation or significant sun exposure, as diet alone provides only 10-20% of status. Ensure you are also getting 1000-1200 mg of calcium daily, as Vitamin D works synergistically with calcium to protect bone density and reduce fall risk.
Circulating 25OHD of ≥75 nmol/l, independent of total daily calcium intake, was associated with better physical function (6 % faster timed-up-and-go [TUG]), higher hip and femoral neck BMD (3.3 % and 3.9 %), as well as a lower risk for a fall (24 %) and fracture (30 %) that required hospitalization (Zhu et al., 2019), compared to women with low 25OHD (<50 nmol/l).
Why this rating
Supported by observational cohort data and RCTs, though the paper notes benefits are greatest in deficient individuals.
Source
Nutritional strategies to optimise musculoskeletal health for fall and fracture prevention: Looking beyond calcium, vitamin D and protein
James Webster et al. · Bone Reports · 2023
DOI 10.1016/j.bonr.2023.101684
More from this paper
- Higher dietary protein intake (1.2-1.5 g/kg/day) combined with adequate calcium intake is associated with lower hip fracture risk and improved bone mineral density in older adults, whereas high protein with low calcium may increase fracture risk.Good
- Higher habitual dietary nitrate intake (≥84 mg/day), primarily from vegetables, is associated with stronger grip strength, faster physical function, and lower odds of falls in older adults.Moderate
- Consuming ≥3 serves of vegetables daily, particularly cruciferous and allium varieties, is associated with a significantly lower risk of injurious falls, fractures, and hip fracture-related hospitalizations in older women.Moderate
Related findings · Micronutrients & recovery
- Trans fats (industrial trans-fatty acids) are unequivocally harmful and should be completely avoided as they raise LDL-C, TGs, and Apo B while lowering HDL-C.Strong
- For menopausal women with osteoporosis, first-line pharmacologic therapies include alendronate, risedronate, zoledronic acid, and denosumab for the prevention of hip, nonvertebral, and vertebral fractures.Strong
- Folic acid fortification of flour prevents neural tube birth defects, and mandatory fortification is more effective than voluntary supplementation alone.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →