There’s been a steady stream of debate over the years as to the value of taking vitamin D supplements for everything from COVID to better bones. Yet, the number of adults who take Vitamin D supplements is significant. According to Stat News, 1 in 3 adults over age 60 takes a Vitamin D supplement and another ⅓ take a multivitamin that likely includes vitamin D as part of its supplementation. And there’s no doubt that Vitamin D does aid in the body’s absorption of calcium, which is essential for strong bones. The question remains, however, whether supplementation with Vitamin D is valuable for most healthy adults in order to lower the risk of bone fractures, which can be devastating as people get older. Well, we just may have an answer to that question, as new study results published in the New England Journal of Medicine suggest that for normal, healthy adults, vitamin D supplementation is not useful or necessary to reduce the risk of fractures. 

As the authors of the study concluded, “Vitamin D3 supplementation did not result in a significantly lower risk of fractures than placebo among generally healthy midlife and older adults who were not selected for vitamin D deficiency, low bone mass, or osteoporosis.” The study, coming out of Brigham and Women’s Hospital in Boston, considered over 1900 fractures in over 1500 participants over a 5-year period.  Most healthy adults who eat a healthy diet and have regular exposure to sunlight (the 2 main sources of vitamin D) have adequate amounts of Vitamin D in their system. As experts make clear, “It only takes small to moderate amounts of Vitamin D to improve bone health and maintain bone health.” So unless you are known to be Vitamin D deficient, have an osteoporosis diagnosis, or in some other way lack access to Vitamin D, taking supplements is unnecessary and even a waste of money. One expert went so far as to suggest, “Instead of supplements, perhaps doctors should prescribe outdoor exercise to patients wanting to strengthen bones and maintain a healthy level of Vitamin D.”

The problem is that supplementation with Vitamin D is so ingrained as a healthy and safe thing to do. But among the general public, it’s actually not easy to become Vitamin D deficient. And while many experts may continue to recommend taking Vitamin D supplements with the reasoning that there’s little harm and possibly some benefit, there are now reports, including a recent case published in BMJ Case Reports, where excessive ingestion of Vitamin D supplements led to serious harm and hospitalization for a severe overdose. For those who do have an osteoporosis diagnosis, there may be some reason to supplement with Vitamin D and of course, in light of this new study, this is a conversation to be had with your personal physician. But everyone, especially those with osteoporosis, should make sure to eat a healthy diet that includes many sources of Vitamin D nutrients. For some guidance on what to ingest and what to avoid, pick up your fork and click here.