As we settle into the colder, darker months, the NHS recommends adults consider taking a vitamin D supplement. That’s because “between October and early March we do not make enough vitamin D from sunlight,” which could potentially lead to a deficiency. I also take it for my bone health (at least I thought I was doing so), as vitamin D helps to regulate calcium. To complement it, I also sometimes take calcium tablets. But a new review of 69 randomised trials suggests this might not be as effective as I thought. Published in the BMJ, the paper found “little to no benefits from use of calcium, vitamin D, or combined supplementation on the prevention of fractures and falls” among people at higher risk (often older people). We spoke to Dr Donald Grant, GP and Senior Clinical Advisor at The Independent Pharmacy, about what this means for us. Should I take vitamin D and calcium for stronger bones? Dr Grant shared that anyone who’s been recommended to take these supplements by a doctor, i.e., people with osteoporosis or those with a confirmed vitamin deficiency, should continue doing so. And while the study did show that vitamin D and calcium had no real impact on fracture and fall prevention, “it doesn’t necessarily mean vitamin D and calcium have no value,” he added. Instead, “it means they shouldn’t be relied on as a standalone strategy for protecting against fractures and falls in later life, according to this study”. So, while the combination might not be as good at protecting your bones on older age as you may expect, they do have other benefits. Vitamin D, for instance, becomes especially useful “when sunlight levels start to drop, and we spend more time indoors”. Then, the GP said, it plays an “important role in supporting the immune system, normal muscle function, and bone health”. Calcium supplements, meanwhile, can support nerve signalling and muscle function. “However, both of these supplements should always be combined with a well-balanced diet, rather than relying on these supplements solely for your intake,” Dr Grant added. How can I strengthen my bones without calcium or vitamin D? For younger people, Dr Grant reccomends “strongly recommend[s] calcium-rich foods like dairy, leafy greens and fortified alternatives, combined with safe sun exposure and regular weight-bearing exercise such as walking, running or resistance training”. These, he says, are “great ways to support bone density and strength”, which can prevent falls and fractures later on. He ended, “If dietary intake is low or a deficiency is suspected, supplements may be useful, but it’s best to speak to a healthcare professional about the right dose”. It is possible to take too much vitamin D and calcium, which can cause problems. Stick to about 10 micrograms, or 400 IU, of vitamin D a day, and don’t go over 4,000 IU daily. For calcium, avoid going over 1,500mg a day, as this could upset your stomach. The NHS added that most of us should be able to get enough calcium from our diets. Related... A Supplement Could Build Muscle In Midlife, Even Without Exercise 3 supplements you might be taking incorrectly 6 Supplements A Surgeon Warns Never To Take At The Same Time