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Taking a dietary supplement or two (or five) every day isn’t exactly uncommon. More than 74 percent of adults 60 and older reported taking at least one supplement in the past month — be it

a multivitamin or a chocolate-flavored calcium chew, according to data from the National Health and Nutrition Examination Survey. About 25 percent took at least four.  Research from AARP

found that share to be even higher: 78 percent of adults 50 and older who participated in a 2021 survey said they took vitamins or supplements. Among adults 65 and older, the percentage shot

up to 83. What supplements are really worth taking? And what should be left on the grocery store shelf? TRADE THAT PILL FOR FOOD Or, if you must, have both. One of the best ways to get all

of your essential vitamins and minerals is the old-fashioned way: through a healthy, balanced diet (proteins, veggies, fiber and fluids). Here’s where you can find calcium, vitamin D and

vitamin B12: * CALCIUM: tofu, broccoli, collard greens, kale and various dairy products * VITAMIN D: yogurt, milk, fatty fish, beef liver, mushrooms * VITAMIN B12: poultry, meat, clams,

dairy, eggs  “In most cases, it is person-specific,” says Lingtak-Neander Chan, professor of pharmacy at the University of Washington School of Pharmacy in Seattle. The decision, he says,

should be based on “underlying health conditions, diet, access to food and other individual factors.” The majority of older adults can get the nutrients they need from foods in a varied,

healthy diet. That said, if you’re worried you’re missing the nutritional mark — your doctor can test you for a deficiency — calcium, vitamin D and vitamin B12 are three supplements worth

considering, Chan says. That’s right, only three. But they’re mighty important. CALCIUM As we age, our bodies typically don’t absorb vitamins and minerals as well as they used to. If you

don’t get enough calcium from dairy, leafy greens and other calcium-rich foods (women over 50 and men over 70 often don’t, according to the National Institutes of Health), your body sources

it from your bones, making them weaker.  How much calcium do you need? Here’s what the NIH Office of Dietary Supplements says: * 1,200 milligrams (mg) calcium per day for women 51 and older

* 1,000 mg calcium per day for men ages 51 to 70 * 1,200 mg calcium per day for men 71 and older When it comes to supplements, calcium can be found in multivitamin pills and chews; there are

also supplements that contain only calcium or that pair it with one other nutrient, such as vitamin D. If you opt for calcium carbonate (which is more affordable than calcium citrate, the

other form found in supplements), you should probably take it with food. If you also take a supplement that contains iron, you should take that at least four hours apart from your calcium

pill, Chan says. Make sure to check with your doctor about whether any medications you’re on interact with calcium supplements (for example, bisphosphonates to treat osteoporosis; the

thyroid hormone levothyroxine; and tetracycline-class antibiotics) or if there are any side effects (constipation, for example) that are cause for concern. This part is important: A bigger

dose isn’t better. Taking more than what’s recommended won’t make your bones stronger. In fact, “a mega amount” of calcium can cause harm, Chan says. Some studies suggest that taking a

supplement with an excessive amount of calcium can be dangerous for middle-aged and older adults, with negative effects on the kidney, heart and prostate, though more research is needed to

better understand the potential links. Because of this, you should try to get as much calcium as you can from foods — dairy, broccoli, kale, salmon, sardines and various calcium-fortified

grains — and take a calcium supplement only if your doctor says you’re not getting enough from your diet. VITAMIN D