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
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 →