Vitamins are necessary to keep your body working the way it should. Most experts agree that healthy adults who eat a well-balanced diet probably get sufficient doses of vitamins. In fact, fruits, vegetables, whole grain breads and pasta, and enriched cereals are the best way to get your vitamins and minerals. Before you supplement your diet, consult a health professional. Many vitamins have a maximum safety level, and you need to know that you can hurt yourself if you overdo it.

Our bodies change as we age and so do our vitamin needs. For example, many experts today express concern about the incidence of osteoporosis among people over 50. Many Americans, men and women, don’t even know they have osteoporosis. A report published by the Surgeon General in 2004, however, suggests that 10 million Americans have osteoporosis and another 34 million are at risk. Bone disease is a serious problem for older Americans; every year, thousands of people suffer bone fractures related to osteoporosis. Of five people who break a hip, one will die from the injury and another will end up in a nursing home within a year of the injury.

Women start losing bone calcium at 30; the rate of loss accelerates significantly by age 50.  It is important that men and women get 1,200 milligrams of calcium, coupled with vitamin D, daily for bone health. The best sources of calcium are low-fat dairy products (milk, yogurt, cheese) and calcium-enriched foods, such as leafy green veggies and soybeans. Talk with your physician to determine if you have enough calcium in your diet. Add weight bearing exercise to your daily routine and maintain a  healthy weight to improve your bone health.

Your body needs vitamin D to absorb calcium. You make some vitamin D when your skin is exposed to sunlight, but the efficacy of that process diminishes with age. If you don't get outdoors or if you use sunblock, find another source of Vitamin D; experts recommend three to four servings of low-fat dairy every day. If you're not getting all you need, talk with your physician about a supplement.

The B vitamins are essential to good health as we age. Thiamine (B1) works to convert carbohydrates to energy and also helps keep your digestive system healthy. Riboflavin (B2) is important for the production of red blood cells and also helps metabolize carbs. Niacin is important to skin, digestion, and nerves. Folate (folic acid) helps produce and maintain new cells. It also works to reduce the level of homocysteine in blood. Homocysteine is an amino acid which can damage your arteries and increase your risk of heart disease.

Vitamin B6 helps your body to process protein and also helps to make the hemoglobin in blood cells that transport oxygen. In addition, it supports your immune system and helps regulate your blood sugar at normal levels. Vitamin B12 is important for the formation of red blood cells. It may help prevent heart disease by lowering levels of homocysteine in the blood (along with folate and B6). Some research suggests that B12 may help prevent memory loss and confusion.

The B vitamins are water soluble vitamins, which means our bodies cannot store them; we need fresh Bs every day. Include meat, fish, poultry, eggs, dairy and nuts, as well as green leafy vegetables, in your daily diet to ensure healthy levels of the B vitamins. Fortified cereals are also good sources of many B vitamins.

Our bodies also need minerals to function properly. Zinc supports a healthy immune system and helps our body heal wounds. An adequate amount of zinc, found in meat, shellfish, whole grains and dried beans and peas, is good for muscle function.

Although women over 50 need less iron than younger women, they still continue to need some iron in our diets, as anemia can become a problem for those who use certain medications or who have a more limited diet. Eat red meat, iron-fortified cereals, and green leafy veggies. You'll absorb more iron if you consume foods rich in vitamin C (fruit juice, fresh fruit and vegetables) at the same time.

About half the magnesium in our bodies is in our bones; most of the rest is in tissue and organ cells. This mineral is crucial for good health; it helps our hearts beat steadily, supports our immune system, strengthens our bones and helps with muscle and nerve function. Green leafy vegetables, nuts and seeds, whole grains and beans and peas are good dietary sources of magnesium.

Potassium helps keep a water balance between our cells and the fluids in our bodies. People who take certain medications for heart disease may suffer a potassium deficiency. Foods high in this electrolyte include bananas, cantaloupe, grapefruit, oranges, tomato and prune juice, prunes and potatoes.

Clearly, medical researchers have devoted a tremendous amount of effort to learn how vitamins and minerals keep our bodies working well. It's sophisticated science at its best. Fortunately, it's easy to apply their research to our own lives. The common theme for vitamins and minerals is diet: eat a well-balanced diet that includes meat, fish, poultry, eggs, nuts, legumes, whole grains, dairy, fruits and green leafy vegetables and be well.