Calcium and Vitamin D: Do They Really Help Prevent Fractures?

Dr. Kumar’s Take:

This large clinical trial tested whether calcium and vitamin D supplements could help prevent hip and other fractures in healthy postmenopausal women. The results? Slightly better bone density and possibly fewer hip fractures — but no strong protection overall. Supplements helped most in older women who stuck with the treatment. On the flip side, there was a higher risk of kidney stones.

If you’re over 60, especially with low calcium or vitamin D, supplements may help your bones. But don’t expect magic. Diet, weight-bearing exercise, and avoiding smoking and excess alcohol are just as important. What this study didn’t look at was Vitamin K2. Vitmain K2 and Vitamin D are synergistic in their ability to promote bone density.

Read more

What’s the Optimal Vitamin D Level? This Landmark Study Offers a Clue

Dr. Kumar’s Take:

This landmark review pulled together a wide range of studies to answer a crucial question: What blood level of vitamin D supports the best health? Across outcomes like bone strength, fall prevention, dental health, and even colon cancer risk, the sweet spot starts around 75 nmol/L (30 ng/mL), but 90–100 nmol/L (36–40 ng/mL) seems ideal. For most adults, that likely means supplementing with at least 1000 IU of vitamin D3 per day—especially in winter or if you get little sun exposure.

Read more