What about calcium and Vitamin D?

The importance of these two nutrients is discussed often, but again, obtaining both is best done through your diet. According to HMS, foods high in calcium include low-fat yogurt, cheddar cheese, nonfat milk, canned salmon (with bones), tofu made with calcium sulfate, fresh cooked kale and even calcium-fortified orange juice. Among good dietary sources of vitamin D are, cod liver oil, swordfish, salmon, tuna and vitamin D-fortified orange juice, milk and yogurt.
Ultimately, the decision to take a supplement should be based on your individual needs. “Review the specific recommendations with your doctor, because these are important health decisions,” said Dr. Meryl LeBoff, director of the Skeletal Health and Osteoporosis Center and Bone Density Unit at Brigham and Women’s Hospital and professor of medicine at Harvard Medical School.