Daily Health Bulletin

Every 18 seconds, a senior is in the emergency room as the result of a fall according to numbers from the Centers for Disease Control.

And while the risk of falling goes up as we age, a recent research review appearing in the online issue of BMJ finds that taking vitamin D supplements could reduce the risk of falls by 19% in those over 65. The amount of vitamin D needed is from 700 to 1,000 International Units (IU) a day according to a new study.

The review is based on eight studies of those 65 and older who took either vitamin supplements (doses varied by study) or placebos and lived on their own or in nursing homes.

To qualify for the review, the studies had to be double blind, randomized and controlled trials of older subjects (65 or older) who got a defined oral supplement. A fall assessment had to be conducted as part of the research.

The team of Swiss and American researchers found that for participants to get the reduced risk, they had to take at least 700 IUs a day. Smaller doses didn’t seem to make any impact in how likely a senior was to fall.

In fact, the team found that the reduction in fall risk was only seen in those who had a vitamin D blood level of at least 60 nonomoles per liter.

Vitamin D is known to help with muscle strength and keeping bones healthy. Strong muscles and bones as we age could be the reason these older folks didn’t experience as many falls.

As a fat-soluble nutrient, vitamin D is found naturally in foods like oily fish (salmon, tuna and mackerel), beef liver, fish liver oils, cheese and eggs. If these aren’t to your taste then there are fortified choices as well, like milk, ready to eat cereals, some brands of orange juice, yogurt, margarine and fruit juices.

Even with all these natural dietary sources of vitamin D, it’s hard for people to get enough just from the foods they eat, which is why supplements have become so popular.

Your body also produces vitamin D naturally from exposure to sunlight, though this ability declines as we age. What’s more, sunscreens of SPF 15 or higher – are a valuable weapon against skin cancer – are also known to block nearly all vitamin D synthesis by the skin. Being obese or overweight also makes your body less able to make vitamin D while you’re out in the sun.

This latest research review suggests that higher doses of vitamin D supplements might be even better at preventing falls in this age group. The highest dose used in the studies was 1,000 IUs a day. Medical experts warn that taking too much vitamin D can cause trouble – abnormal heart rhythm, confusion, constipation, kidney stones and nausea – so talk with your own doctor before making supplements (any supplements) part of your diet.

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Vitamin D Reduces The Risk of Falling Continued…

Today the Institute of Medicine (IOM) recommends 200 IU of vitamin D as an adequate daily intake for adults under 50 years old.

For those aged 51-70 years, the number doubles to 400 IUs of vitamin D per day, and for those over 71 years old, daily intake should be 600 IUs per day.

The IOM puts the upper limit for vitamin D intake at 2,000 IUs a day for adults, 1,000 IUs a day for infants. Many experts believe that the adequate daily intake of vitamin D should be far higher (maybe 1,000 IUs a day for adults and children). The IOM is reviewing their own recommendations and expects to announce any changes in May 2010.

For now, older people should keep an eye on the debate and talk with your own doctor about adding a vitamin D supplement to your diet.

Getting your vitamin D from food sources is usually best, try adding some rich sources of this vitamin to your diet once in a while.

Beyond helping prevent falls, recent research has shown that sufficient levels of this key nutrient may help keep the brain healthy, reduce arthritis and osteoporotic fractures, as well as cutting your chances for developing heart disease and even some cancers.

Daily Health Bulletin
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