Vitamins have been a key part of nutrition and wellness. According to U.S. News and World Report, over 40 percent of Americans take vitamins. At least half of adults ages 65 and older take vitamins or a multivitamin. Multivitamins can be used as a supplement to a healthy diet, ensuring one is receiving necessary vitamins like iron, zinc and calcium, and preventing some chronic diseases.

Multivitamins may not have the same health benefits for seniors, though.

According to the 2011 Iowa Women’s Health Study, multivitamin supplements may be associated with increased total mortality risk for older women. The study examined 38,772 older women, with an average age of 61.6 years old. Iron had the most significance in increasing total mortality risk.

However, calcium and vitamin D were associated with decreasing mortality risk. Both calcium and vitamin D are key in maintaining strong, healthy bones. Dr. Al Martin, former associate professor of medicine at the University of California San Francisco said bone health is key in supporting balance, and strong balance leads to a more active senior lifestyle.

“Like many other skills we take for granted, our upright posture and balance are amazing, unappreciated functions. Maintain vitamin D levels to support bone strength by taking supplements if necessary,” Martin said, on the Over 65 blog, a project from Harvard Medical School and The Hastings Center to promote mental and physical wellness for seniors.

Vitamin D and calcium work together to prevent osteoporosis, a disease that weakens bones, making them brittle easily breakable. Adults 70 and older should receive 800 (international units) of vitamin D a day. Adults under 70 should receive 600 IU of vitamin D a day. Adult men ages 51 to 70 should intake 1,000 milligrams of calcium a day, and adult women ages 51 to 70 should receive 1,200 milligrams of calcium a day. All adults ages 71 and older should intake 1,200 milligrams of calcium daily.

Though supplements can be helpful, they should not replace a healthy eating lifestyle. Foods rich in calcium include dairy products like milk, cheese and yogurt. Vegetables like broccoli and kale also contain calcium. Foods rich in vitamin D include seafood, like salmon, tuna and shrimp, egg yolks, fish oil and mushrooms.

The sun is another way to soak up vitamin D, helping vitamin D to absorb. However, it can be difficult to receive vitamin D through the sun during the winter or as adults age and limit outside activity. U.S. News and World Report recommends five to 30 minutes of mid-day sun without sunscreen twice a week to receive the appropriate amount of vitamin D absorption. Martin recommends moving daily activities outside, like exercising, as long as you don’t have fair skin. Sunburn and too much unprotected time outside can cause skin cancer. Healthy levels of vitamin D can prevent some types of cancers and heart disease.

In addition to food, exercise and time spent outside, weight-bearing exercises to promote balance, like golfing or dancing, can help keep bones strong, Martin said.

Vitamin D and calcium supplements are available at drug stores, grocery stores and health foods stores, costing around $10 each. Calcium supplements can cause constipation, but drinking fluids and eating foods rich in fiber can help prevent constipation.

Though vitamins are available over-thecounter, patients should consult a doctor before consuming supplements. Tests can better tell what vitamins or minerals a specific patient may need.