Bess Dawson-Hughes, a bone expert at Tufts, says older adults should reassess their calcium and vitamin D intakes to protect bones and reduce falls and fractures. Women lose about 3% of bone mass each year during the menopause transition and for about five years after the last menstrual period; after that their loss continues at about 1% per year. Men start losing bone at about 1% per year from around age 50. Hip fractures rise sharply as people move from their 70s into their 80s.
Trials of vitamin D have shown mixed effects: people who were deficient had fewer falls when given supplements, but larger trial doses did not add benefit and in some cases were harmful. Very high calcium intake can increase the risk of kidney stones. The Food and Nutrition Board gives targets: 1,200 mg calcium daily for women 51 and older and men 71 and older, 1,000 mg for men 51–70; vitamin D is 15 mcg for ages 51–70 and 20 mcg for those over 70.
Practical steps focus on diet and sensible supplementation. Dairy such as milk, cheese, or yogurt is the main source of calcium. If an older adult does not have two servings of dairy each day, a 500-milligram calcium supplement is a reasonable choice. For vitamin D, sunlight matters and between October and March in Massachusetts the skin does not make vitamin D, so older adults may benefit from 800 to 1,000 IU daily during those months or whenever they are not outdoors enough.
Difficult words
- reassess — think again about a plan or habit
- intake — amount of food or nutrients eatenintakes
- menopause — time when monthly periods stop
- fracture — a break in a bonefractures
- deficient — not having enough of something
- supplement — something added to improve dietsupplements
- sensible — reasonable and careful in choice
- targets — recommended amounts to reach
- kidney stone — hard pieces that form in kidneyskidney stones
Tip: hover, focus or tap highlighted words in the article to see quick definitions while you read or listen.
Discussion questions
- Do you or older people you know take calcium or vitamin D supplements? Why or why not?
- What practical changes to diet or time outdoors could help older adults protect their bones?
- How might the risk of kidney stones affect someone deciding on a high calcium intake?
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