Vitamin D for Bone Density?

 

Taking Vitamin D supplements may help improve bone density, but only for those who are deficient to start with.

The VITAL study assigned 771 participants to take either 2,000IU of Vitamin D or a placebo daily for a period of two years. About 80% of study participants began with normal blood levels of Vitamin D. For those participants, the supplementers ended the study with no higher (and no lower) bone mineral density than those given the placebo.

But for those who began the study with low levels of Vitamin D those taking the supplement had a small increase in density in the spine and less bone loss in the hip than the placebo takers.

The study measured free Vitamin D blood levels, not total. Most routine blood tests measure the total level.

While more research is needed, the authors recommend that people under 70 years old get 600UI of Vitamin D every day. Those over 70 should aim for 800IU. The typical person will not be reaching these targets without supplementation. 

Since the benefit of higher doses accrued only to those already deficient, it would be worthwhile to have your blood level measured before starting to take the larger doses.