Are supplements necessary?

Both Bizeau and Lanou say no, with the possible exception of vitamin D. Vitamin D is needed for calcium absorption from the intestines. It also helps keep muscles strong, reducing the risk of falls. This is one vitamin the body makes. In the presence of ultraviolet light, skin manufactures vitamin D from cholesterol. That's good news, given that few foods contain vitamin D. Chief sources are those acidifying animal foods—oily fish, eggs (from vitamin-D-fed hens) and fortified milk, as well as fortified soy milk, orange juice and sun-exposed mushrooms.


Why, then, are so many people vitamin-D deficient? WeVe gotten better at protecting our skin from those cancer-causing, wrinkle-producing ultraviolet rays. During the winter, the suns intensity at higher latitudes isn't sufficient for stimulating that production. Plus, the body's ability to make vitamin D declines with age. In 2010, the Institute of Medicine (lOM) revised its recommendations for vitamin D as follows: 600 international units (lU) for people 1 to 70, and 800 lU for those older than 70. Several studies—most of which also include calcium—show that daily doses of 800 lU produce better results on bone than 400 lU per day. Some experts think the lOM's daily doses aren't high enough for many Americans.


If you're at risk for osteoporosis, consider asking your doctor to order a blood test to better determine your dose. Because this fat-soluble vitamin needn't be taken daily, Bizeau recommends a "D Day." On that day, you can take the whole weeks dose. He also suggests you postpone slathering on the sunscreen until after youve been outside for 15 to 30 minutes. What about calcium? Doctors routinely recommend supplements, which seems reasonable given that calcium forms most of bones mineral content and deficiency raises the risk of osteoporosis. Yet, while calcium supplements can increase bone density, the majorit)' of studies fail to show a significant protective effect from fractures. Worse, calcium supplements have been associated with an increased risk of heart attacks and kidney stones. Rather than pop pills, a better strategy is to consume foods rich in calcium and other bone-essential ingredients. Bizeau says your best bet is to eat plenty of green lea^' vegetables—collards, kale, turnip greens, bok choy, chard and the like.

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