Older Americans have a greater risk of becoming deficient in vitamin D3. Low levels of this vitamin can weaken bones and increase the risk of bone fractures and developing osteoporosis. The Office of Dietary Supplements says that approximately half of older individuals who have hip fractures have low levels of vitamin D in their blood.
Vitamin D and Calcium
Vitamin D deficiency causes calcium levels in the body to be low as well because vitamin D is needed to maximize calcium absorption. The body pulls calcium from the bones if there is not enough being absorbed from the diet, and this results in weaker bones with lower bone density.
Significance
Since vitamin D is necessary for dietary calcium to move out of the intestines and into the bloodstream, those wishing to maintain their calcium stores need to make sure to consume adequate dietary vitamin D, or spend enough time in the sun for their bodies to produce the necessary vitamin D. Consuming large amounts of calcium without consuming enough vitamin D will not help to prevent osteoporosis since the body will not be able to absorb it.
Preventing Osteoporosis
A number of different factors contribute to osteoporosis. Consuming adequate amounts of calcium and getting enough vitamin D is just one part of the equation. Getting regular weight-bearing exercise, not smoking, and drinking only in moderation can also help to prevent osteoporosis, according to the Mayo Clinic.
Considerations
Any vitamin D supplements taken should be in the form of D3, not D2, as D3 is much more effective, according to the Linus Pauling Institute.
Consuming adequate amounts of D3 will not make a difference in osteoporosis risk unless enough calcium is consumed as well.
Expert Insight
As people get older, their bodies are less efficient at synthesizing vitamin D from the sun, and less able to convert dietary vitamin D to the active form needed by the body. Vitamin D3 supplementation of 800 IU per day along with calcium intakes of 1,000 to 1,200 mg per day may offer the best protection against fractures and osteoporosis, according to the Linus Pauling Institute.
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