Myth: Everyone should take calcium supplements for strong bones.
This has been a cornerstone of public health advice for decades, but the reality is more complex. Recent large-scale studies have cast doubt on the blanket recommendation for calcium supplements. A massive review published in The BMJ in mid-2026, covering
nearly 154,000 people, found that calcium supplements provided little to no meaningful protection against bone fractures for most older adults living in the community. While calcium is undeniably crucial for bone structure, research suggests that getting it from dietary sources like dairy products, ragi, and leafy greens is preferable. The body seems to handle dietary calcium differently. Supplements can cause a sharp spike in blood calcium levels, which some researchers believe may contribute to health issues over time.
Reality: Calcium supplements may carry cardiovascular risks for some.
This is the most alarming headline and the one that requires the most caution. Several meta-analyses—which are studies of studies—have suggested a link between calcium supplements (but not dietary calcium) and an increased risk of heart attacks and strokes. The evidence is not conclusive, and different studies have found conflicting results, leading researchers to call for more investigation. The theory is that supplemental calcium might contribute to the calcification of arteries, making them stiffer. It’s important to note that this risk appears to be associated with supplements, not with calcium-rich foods. The consensus is clear: do not start or stop taking calcium supplements without first discussing your individual risk factors with your doctor.
Myth: In a sunny country like India, vitamin D deficiency is rare.
This is a widespread and dangerous misconception. Despite abundant sunshine, studies show that a huge percentage of the Indian population—some estimates suggest 70% to 90%—is deficient in vitamin D. There are several reasons for this. Urban lifestyles mean more time spent indoors. Pollution can block the UVB rays necessary for vitamin D synthesis. And darker skin tones, which are more prevalent in India, naturally produce less vitamin D from sun exposure compared to lighter skin. Cultural practices of covering up and the common use of sunscreen further reduce the body's ability to produce this vital nutrient. This makes understanding your vitamin D status and supplementation needs particularly important for an Indian audience.
Reality: Vitamin D is crucial, but works best with fat and at the right dose.
Vitamin D is fat-soluble, which means your body can only absorb it properly when you consume it with fats or oils. Taking your vitamin D supplement on an empty stomach, or with a fat-free meal like plain toast, can significantly reduce how much your body actually uses. One study showed that taking vitamin D with the largest meal of the day increased blood levels by about 50%. For those with a diagnosed deficiency, Indian medical bodies have specific guidelines for treatment, often involving high weekly doses initially, followed by a lower daily or monthly maintenance dose. Self-prescribing is not recommended, as needs vary and it is possible, though rare, to take too much.
Myth: Combining calcium and vitamin D is the ultimate solution for bone health.
It seems logical that taking both together would be the best approach, as vitamin D helps the body absorb calcium. For years, this combination was widely recommended. However, even here, the evidence is mixed. Some trials suggested a small reduction in fracture risk when the two are taken together, particularly in those with deficiencies. But other major reviews, including the recent 2026 BMJ analysis, concluded that the combination also offered little to no benefit for preventing fractures or falls in the general older population. The benefit might be limited to specific high-risk groups, such as those in residential care or those with diagnosed osteoporosis, rather than the general public.
