Older adults are at a higher risk of developing osteoporosis; this is when bones get weak and thin. Calcium and vitamin D are good for your bones. Calcium also helps your heart, muscles and nerves work properly. It is best to get your calcium from food: milk, fortified soy beverages, yogurt, cheese and canned salmon with bones.
Vitamin D helps your body use and absorb calcium. It is not naturally found in many foods but it is in fatty fish, egg yolk and liver. That's why vitamin D is added to some foods like cow's milk, some orange juice, soy, almond or rice beverages, and margarine. Health Canada recommends that everyone over the age of 50 should take a daily vitamin D supplement of 400 IU.
Talk to your health care provided if you do not get enough calcium-rich foods and about vitamin D supplements.
Mission Healthy Bones lists food sources of both calcium and vitamin D.