As a middle aged person, now I am on calcium and Vitamin D supplementation.
I am okay with this; I trust my doctors and medicine to provide me with the best options.
I always knew at one point in my life, I would need calcium supplementation. And, since I moved where I am, I always knew I needed extra vitamin D (here is a foggy city with little sunshine and long winters); I so feel the difference in my energy levels when I go visit a sunny place (psychological or not, I am not sure).
Nevertheless, my doctor’s office sent me a brochure to inform me about the daily required levels for calcium and Vit D.
My doctor also noted that not more than 50% of the required values should come from the supplements. I loved this very much.
Did you know that health-care providers prefer that these micronutrients (and possibly others) to be obtained from the food/drinks, but not the supplement pills? So cool.
The truth is I find supplements artificial and would prefer intake through food, too.
So, here is some brief info for the calcium and vitamin D (also here): these websites give info on how much we need (changes based on age and sometime sex) and the foods that contain them. Milk seems to be doing well in both cases (as well as the fortified orange juice and others) and fish seems great for Vit D intake.
Go check these sites out and see how you are doing in terms of getting your calcium and vitamin D from food.