Eating a healthy and balanced diet helps you feel good, keeps your bones and muscles strong and can prevent long term health conditions. New studies show that getting enough vitamin D and calcium can help you avoid a fall and may present serious injury if you do fall.

Vitamin D is important because it:

  • Helps your body absorb calcium and phosphorus, two minerals needed for strong bones and teeth
  • Protects against osteoporosis
  • Keeps muscles stronger when you exercise

While our bodies make vitamin D when we are in the sun, as we grow older our ability to do this decreases. During the winter, the sun is weaker, making it harder to get vitamin D. Vitamin D is found in some foods and is added to others. It is very difficult to get enough from food alone.

Poor nutrition and skipping meals can make you dizzy, light-headed and reduce your concentration. These things can lead to a fall.

TAKE ACTION: Get enough vitamin D – Take a daily supplement of 1,000 IU (international units) vitamin D3. You should not take more than 4,000 IUs/day. Vitamin supplements come in several forms. You can talk to your doctor, nurse or pharmacist about the best type for you.



  • Multivitamins may include some vitamin D. They often only have 400 IU so you will need to take an additional vitamin D supplement.
  • Liquid vitamin D is easy to use and can be mixed into drinks.
  • Capsulated vitamin D is easier to swallow as they are made out of a gel.
  • Gummy chews with vitamin D are very easy to swallow and are recommended for people who can’t take capsules or tablets. They come in a variety of flavours.
  • Vitamin D tablets are the most common and least expensive form of vitamin D.

For more information on nutrition find a Community Nutritionist in your area or read: