Are Vitamin D and Calcium Supplements Really Worth It After 60?

Many women over 60 have heard that calcium and vitamin D are must-haves for healthy bones. But with shelves full of pills, powders, and fortified foods, it's fair to wonder: Are these supplements actually helping? And if so, who really needs them — and when?

Let's break down the facts, based on the latest research and common questions from women navigating health in their 60s and beyond.

Why Vitamin D and Calcium Matter More As You Age

Bone loss accelerates after menopause due to lower estrogen levels, increasing the risk of osteoporosis.
Vitamin D helps your body absorb calcium, and both are essential for maintaining bone density.
Many older adults don't get enough through diet alone, especially vitamin D, which is harder to produce naturally from sunlight as we age.

Together, these nutrients are key players in preventing fractures, maintaining mobility, and supporting long-term health.

Do You Really Need Supplements?

The short answer: Maybe — but not always.

Supplements are helpful if a blood test shows low vitamin D levels, or if your doctor suspects you're at risk for bone loss.
Calcium intake is best from food, like dairy, leafy greens, and fortified drinks. But if you fall short of the recommended 1,200 mg per day, supplements can help fill the gap.
More isn't better. Excess calcium may increase the risk of kidney stones or heart issues, so it's important not to overdo it.

What the Experts Say

The National Osteoporosis Foundation recommends calcium and vitamin D for postmenopausal women, especially if bone density is a concern.
Doctors often suggest vitamin D tests to determine need, since low levels are common and hard to detect without bloodwork.
Supplements aren't a replacement for exercise and a bone-healthy diet.

Smart Ways to Boost Calcium and Vitamin D

Get calcium from food:

Low-fat yogurt or milk (300–400 mg per serving)
Canned salmon with bones
Leafy greens like kale and collards
Calcium-fortified juices or plant milks

Add vitamin D naturally:

Spend 10–30 minutes in midday sun (arms and face exposed)
Eat eggs, sardines, or fortified cereals
Consider a low-dose D3 supplement if recommended

Consider combining with weight-bearing exercise:

Walking, light strength training, and yoga help maintain bone strength

FAQs

What's the best form of calcium supplement?
Calcium citrate is often easier to absorb and gentler on the stomach than calcium carbonate.

How much vitamin D should I take?
Most women over 60 benefit from 800–1,000 IU daily, but it's best to check with a healthcare provider first.

Can I take both together?
Yes — in fact, they work best in combination. But space them out if you're also taking other medications.

Are there risks to taking too much?
Yes. High doses of calcium or vitamin D can lead to side effects. Stick to recommended amounts and don't assume more is better.

Final Thoughts

Supplements can support bone health — but they're just one part of a bigger picture. Eating well, staying active, and checking in with your doctor are just as important. For many women, a small adjustment in diet or a low-dose supplement may be all that's needed to keep bones strong and life moving forward.

And if you're ever unsure? A simple blood test and a chat with your provider can offer the clarity you need.