Vitamin D helps keep bones and muscles healthy, and the NHS says most adults should consider a daily 10 microgram supplement in autumn and winter — and all year if you are frail, housebound or live in a care home. But NICE says there is not enough evidence that vitamin D on its own lowers the risk of falls. What does help is strength and balance exercise, a medicines review, eyesight checks and a safer home. If you have fallen, see a GP, and ask about your bones too, especially if you broke a bone in a minor fall.
This page answers one question: does vitamin D help with falls? For the full winter guide — who should take it, food sources and safe limits — see our vitamin D in autumn and winter guide. For what the evidence says about vitamin D and arthritis itself, see vitamin D and arthritis. For the full falls checklist, use our falls prevention guide.
What vitamin D does — and what it does not do
The NHS explains that vitamin D helps control the amount of calcium and phosphate in the body, which are needed to keep bones, teeth and muscles healthy. A lack of vitamin D can lead to bone pain caused by a condition called osteomalacia in adults.
That makes vitamin D part of looking after your bones and muscles. It does not make it a falls treatment. NICE falls guidance (NG249) says that although there is insufficient evidence to support taking vitamin D supplements specifically to lower the risk of falls, people should be encouraged to follow NHS advice on vitamin D to maintain bone and muscle health. So: take it if NHS advice applies to you, but do not rely on it to keep you on your feet.
Vitamin D is not a treatment for osteoarthritis or rheumatoid arthritis either. It will not replace your prescribed medicines, exercise or physiotherapy.
NHS vitamin D advice in plain words
- Autumn and winter: between October and early March we do not make enough vitamin D from sunlight, so the NHS says everyone should consider a daily supplement containing 10 micrograms
- All year round: the NHS advises a daily 10 microgram supplement throughout the year if you are not often outdoors (for example, if you are frail or housebound), live in a care home, or usually cover most of your skin outdoors. People with dark skin, for example from an African, African-Caribbean or south Asian background, should also consider taking it all year
- Do not take too much: the NHS says do not take more than 100 micrograms (4,000 IU) a day, as taking too much over a long time can cause too much calcium to build up in the body, which can weaken the bones and damage the kidneys and the heart
- If a doctor prescribed vitamin D: follow their instructions and do not add a shop-bought supplement on top without asking your pharmacist
- If you have other health conditions: some people cannot safely take as much vitamin D. If you have kidney problems or take several medicines, check with your GP or pharmacist first
Food helps but is rarely enough on its own: oily fish, egg yolks, red meat and fortified foods such as some breakfast cereals and fat spreads all contain some vitamin D.
What actually lowers your risk of falling
The NHS says a GP can check your balance and may refer you to a falls service. Help from a falls service may include checking for problems such as muscle weakness, weak bones or eyesight problems, strength and balance training, checking your home is safe, and reviewing your medicines. In some areas you can refer yourself.
- Strength and balance exercise. The NHS says adults aged 65 and over should do activities that improve strength, balance and flexibility on at least 2 days a week. Start with our balance training guide or tai chi for balance
- A medicines review. Some tablets cause dizziness or drowsiness, especially in combination. Ask for a medication review, and see sleeping tablets and night falls. Do not stop prescribed medicines yourself
- Eyes, ears and feet. Regular eye tests, a hearing check and well-fitting shoes with good grip
- A safer home. NICE recommends offering a home hazard assessment to people at risk. Clear clutter and loose rugs, light the route to the toilet at night, and ask about grab rails
- Winter extras. Icy pavements and dark evenings add risk — see our ice and snow guide
If you have already fallen and feel shaky about going out, our guide to rebuilding confidence after a fall covers a step-by-step return to walking.
Bones: the other half of the falls conversation
Falls matter more when bones are fragile. The NHS says osteoporosis develops slowly over several years and is often only diagnosed when a fall or sudden impact causes a bone to break. The most common breaks are the wrist, hip and spinal bones.
Ask your GP about your bone health if any of these apply:
- you broke a bone after a minor fall, such as from standing height
- you take, or have taken, long-term steroid tablets — see bone protection on steroids
- you have rheumatoid arthritis, or you have lost height or noticed a more curved upper back
Your GP may estimate your fracture risk and, if needed, arrange a bone density (DEXA) scan. Our bone density and osteoporosis guide explains what to expect. For calcium, the NHS says you should be able to get all you need from a varied and balanced diet — dairy or fortified dairy alternatives, green leafy vegetables and tinned fish with soft bones are good sources.
Questions to take to your GP or pharmacist
- Should I be taking vitamin D all year, or only in autumn and winter?
- Is it safe alongside my other medicines and my kidney function?
- Do any of my medicines make me dizzy, drowsy or unsteady?
- Could I be referred to a falls service, or can I refer myself here?
- Do I need a bone health check or a bone density scan?
If you care for someone
- If they are housebound or rarely go outside, NHS advice is a daily vitamin D supplement all year round — ask their GP or pharmacist
- In a care home, ask staff whether residents are offered vitamin D all year and whether a falls and medicines review has been done
- Encourage practice of everyday movements rather than taking over every task, and ask for a carer's assessment for yourself
When to get urgent help
- Call 999 if someone has fallen and cannot get up, or may have hurt their head, neck, back or hip
- Call 999 for severe hip or groin pain after a fall, being unable to put weight on a leg, or a leg that looks shorter or turned outwards
- Contact NHS 111 if you have fallen and may be injured or unwell, or you hit your head and take a blood-thinning medicine
- See a GP after any fall, or if you are worried about your balance or bones
Frequently asked questions
Should I take a high-dose vitamin D to stop me falling?
No. NICE says there is not enough evidence that vitamin D supplements specifically lower the risk of falls, and the NHS warns that taking too much can be harmful. Follow the NHS 10 microgram advice unless a doctor has prescribed something different.
Can I get enough vitamin D from the sun in winter?
Not in the UK. The NHS says that between October and early March we do not make enough vitamin D from sunlight, which is why a supplement is advised in autumn and winter.
Will vitamin D help my arthritis pain?
Vitamin D is not a treatment for arthritis. If your joint pain is getting worse, speak to your GP or rheumatology team. See vitamin D and arthritis for what the evidence does and does not show.
Sources and further reading
- NHS: Vitamin D
- NICE NG249: Falls — assessment and prevention in older people
- NHS: Falls (what to do, falls services and prevention)
- NHS: Physical activity guidelines for older adults
- NHS: Osteoporosis
- NHS: Preventing osteoporosis
- NHS: Calcium
- Royal Osteoporosis Society: Vitamin D for bones
- Age UK: Preventing falls
Educational information for people in the United Kingdom — not a diagnosis or personal medical advice. Charity no. 1218461. Pending clinical review. Everyone's situation is different, so always follow the advice of your own GP, pharmacist, physiotherapist or rheumatology team. If you feel very unwell, call 999 or go to A&E. For urgent advice, contact NHS 111.
Continue with related help
- Vitamin D in autumn and winter — who should take it and safe limits
- Vitamin D and arthritis — what the evidence shows
- Falls prevention — full home and balance checklist
- Confidence after a fall — step-by-step return to walking
- Balance training — exercises in three levels
- Medication reviews — dizzy or drowsy tablets
- Bone protection on steroids — scans and bone medicines
- Bone density and osteoporosis — what a DEXA scan involves
- Ice and snow — winter falls