Falls are one of the leading causes of injury among older adults. At ESS Support Services, we recognize the importance of promoting safety, independence, and overall well-being for seniors. One crucial area often overlooked in fall prevention is nutrition, specifically, the role of calcium and vitamin D.
Why Are Falls So Common in Older Adults?
As we age, our bones lose density, muscles weaken, and balance may become impaired. These changes increase the risk of falling and experiencing fractures. The Public Health Agency of Canada reports that one in three seniors experiences a fall each year, and many of these falls result in hospitalization or long-term health challenges.
How Can Calcium and Vitamin D Help with Falls Prevention?
Calcium: The Building Block of Strong Bones
Calcium is critical for maintaining bone strength. Without adequate calcium, bones can become brittle and more susceptible to fractures, even from a minor fall. Unfortunately, our ability to absorb calcium declines with age, making supplementation or a diet rich in calcium even more critical.
Sources of calcium include:
- Dairy products like milk, yogurt, and cheese
- Fortified plant-based milk (e.g., almond or soy)
- Leafy greens like kale and broccoli
- Calcium supplements (when dietary intake is insufficient)
Vitamin D: The Key to Calcium Absorption
Vitamin D is essential because it helps the body absorb calcium effectively. Without enough vitamin D, even a calcium-rich diet may not protect bones. Research indicates that vitamin D deficiency is prevalent among seniors, particularly those who are housebound or reside in regions with limited sunlight.
Vitamin D also supports muscle function, improving balance and reducing the risk of falls.
Sources of vitamin D include:
- Sunlight exposure
- Fatty fish like salmon and mackerel
- Fortified foods such as cereals and milk
- Vitamin D supplements
WE OFFER FREE Falls Prevention Classes: gentle classes for individuals who use mobility aids, have had a fall in the last 3 months, are new to exercise, and/or want an overall body workout at a beginner’s pace.
What Do the Experts Say?
According to Osteoporosis Canada, combining vitamin D with calcium supplementation can help prevent bone loss and reduce the risk of fractures in older adults. The Canadian Task Force on Preventive Health Care also recommends that seniors at high risk of osteoporosis consider vitamin D and calcium supplements as part of their fall prevention plan.
The recommended daily intake for adults over 50 is:
- 1,200 mg of calcium
- 800–2,000 IU of vitamin D
Always consult with a healthcare provider before starting any new supplement, especially if you’re taking other medications or managing chronic conditions.
Final Thoughts
Supplements are not a magic cure, but they can be a powerful part of a broader fall prevention strategy that includes:
- Regular exercise (especially strength and balance training)
- Home safety improvements (like grab bars and adequate lighting)
- Regular vision and hearing checks
- Reviewing medications with your doctor
Calcium and vitamin D can significantly help seniors stay firm, steady, and safe by supporting bone health and muscle function.
References:
- Osteoporosis Canada. “Calcium and Vitamin D.” https://osteoporosis.ca/
- Government of Canada. “Seniors’ Falls in Canada: Second Report.” https://www.canada.ca/
- National Institutes of Health – Office of Dietary Supplements. “Calcium” and “Vitamin D” Fact Sheets. https://ods.od.nih.gov/
- Canadian Task Force on Preventive Health Care. “Recommendations on Prevention of Falls and Fractures in Older Adults.” https://canadiantaskforce.ca/
Author
Shiroman is a dedicated Marketing and Communications Specialist at ESS Support Services. He is driven by a passion for the non-profit sector and enhancing the well-being of seniors. With a strong commitment to community service, he uses his expertise to make meaningful contributions that support aging with dignity and joy. Through his work, Shiroman shares valuable insights, resources, and research to empower seniors and those who care for them. Outside his professional endeavors, he enjoys diving into self-help books, weightlifting, and discovering the city’s hidden gems.