Falls, walking speed and staying independent
Mobility, Balance & Bone
After 65, mobility is the outcome that predicts independence. Here is what the evidence supports for bone strength, fall prevention and joint comfort — and what it does not.
What the evidence says
- Correcting low vitamin D supports bone health; very high intermittent doses have been linked to more falls, not fewer.
- Progressive resistance and balance training has better fall-prevention evidence than any supplement.
- Adequate calcium and protein intake matter more than specialised joint formulas.
Supplements in this topic
Vitamin D
Essential for bone health and immune function. Supplementation helps people who are deficient, but routine mega-dosing shows mixed benefits for healthy adults.
Verdict: Worth taking if deficient; test levels first.
Collagen peptides
Some studies show improved skin elasticity and reduced joint discomfort, but evidence is industry-funded and effects are modest.
Verdict: Possible skin and joint benefits; evidence is mixed.
Magnesium
Improves sleep quality and reduces muscle cramps in people who are deficient. Many diets are low in magnesium.
Verdict: Helpful for deficiency; limited extra benefit for replete people.
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