I used to just take what is available in our kitchen and given by my mom but after talking to doctors and studying nutrition, I found out how not all multivitamins and supplements are created equal!
Packaging, coating, and sources of vitamins matter a lot! So now since im informed, i take a lot of time reading the supplement facts and details before I buy. Lots of research online too. I'm currently taking:
1. GNC Ultra Women's mega (once daily) - Decent multivitamin and has a 1200 IU vitamin D3 (one of the highest in all multivitamins) and complete women's vitamins plus other helpful stuff like cranberry (urinary), lutein, collagen (Beauty) and anti-oxidants etc. Downside is it's vitamin A is Retinyl acetate derived because i'd prefer it from beta carotene. It also uses the Oxide fam (magnesium oxide for magnesium) and i'd prefer other sources. Other than that, it's better than a lot of multivitamins around. A good mulvitamin is important if you decide to take vitamins. Make sure it has the big 12 (vit a,d, c,e, b complex family etc.) and other helpful vitamins like selenium, zinc etc. Dosage is also very important. A lot of multis have all important vitamins but lacking in dose so it's pretty much useless.
2. Vitamin D3 (Cholecalciferol) - You take vitamin D? awesome! you're doing a lot for your health! What kind? is it D3 or [textspeak!]
? I got sick one time and my immune system was compromised and my doctors prescribed me a multivitamin and vitamin D3. Right then, I didnt know what a D3 is! After studying nutrition, i got to know this amazing vitamin. This is a favorite vitamin of all oncologist and immunologist because of the huge benefits it does. It's probably the most effective anti-women cancer vitamin after research studies found out that almost all cancer patients are vitamin D deficient and it also confirmed how those who took vitamin D3 for years decreased their cancer (specifically breast and colorectal) risk by a whopping 77% compared to those who didn't. The normal dosage recommended is 600 IU daily but other doctors recommend 1000 to 2000 IU daily intake. Others needing immune system boost take as much as 5,000 IU daily. The problem is that most people aren't aware that they're using the wrong kind. My trip to mercury drug proved this as they only have vitamin [textspeak!]
or Ergocalciferol which is the synthetic version and doesn't really do much for our body. You really have to go to specialist stores to get D3. There's still a lot of (good) developments being studied on vitamin D3 but a lot of cancer specialists are advocating this because its huge benefits aren't that much communicated to the public unlike vit c.
I take 2,000 IU daily through my multivitamin and a separate vitamin D3 supplement. You can get these at vitamin stores like GNC, healthy options, nature made etc. and they are not expensive. I like the healthy options one bec. their D3 is a tiny, gel type and i have problems swallowing hard and bigger pills.
3. Omega 3 fish oil - Very very important since i dont eat a lot of cold water fish (salmon, mackerel, cod, tuna etc.) and our fam has a history of heart disease. This is a daily must for everyone, I think. Also, be careful in choosing cause others are contaminated with fillers and mercury. Do your research on your fish oil brand first. The EPA and DHA level is also important plus the source. Most common sources are anchovies, mackerel and sardines. Others are krill, cod etc. but I try to stay away from Cod due to mercury contaminants.
4. Probiotics, Digestive Enzymes and Fiber. - Our gastrointestinal tract constitutes 70% of our immune system. So if it goes bad, your immunity and over health will deteriorate. Almost all diseases are due and related to problems in the gastro and digestive system mainly because everything we consume goes there. I didn't really care or even thought of probiotics etc. but after feeling lethargic, stressed and GI problems (bloating, gas, irregular bowel), I knew i needed to take my gut more seriously! lol so I started cleansing by eating healthier food and taking supplements such as probiotics, digestive enzymes and fiber and they have been heaven sent! life changing! you will constantly feel better overall! Most people feel sh!tty specially women because their bodies are swarming with parasites, yeast candida, superbugs (ecoli, salmonella, h. pylori-cause of ulcer) and bacterias that we normally get everyday from air, food, people, pets and our own house. Most diseases like cancer also formed due to bacteria growth in our gut that makes our cell division go haywire. If you want to feel better overall, try taking some probiotics and digestive enzyme. You will really see the result and feel good overall. My fave products are PB8 nutritionnow probiotics, nature plus ultra zyme, original papaya enzyme by american health and now foods fiber. You can get the probiotic and enzymes at healthy options. There are also several probiotic brands there. For probiotics, get one with billion bacterias and different blends but most impt. are acidophilus and bifidobacterium. for enzymes, get a papaya or pancreatine based with a lot of enzymes like bromelain, papain etc. Occasional:
B complex, vitamin E when needed. I normally have these in my multivitamin but if i need a boost, i take a separate pill with a higher dose. Other Natural:
Echinacea tea by traditional medicinals (my fave natural immune system booster), ginger tea or pills for colds and acidity, cranberry pills when i have UTI or feel like my urinary tract needs cleansing. Slippery elm for sore throat, heartburn etc. Will checkout:
coenzyme q10 for energy and heart health.
I'd prefer natural remedies but they are harder to find here in the PH. Good thing, stores like health options are bringing these products here. You can schedule a trip there and just see your many options. They carry their own healthy options vitamins and minerals plus other popular vitamins that you can only find overseas.
Lastly, vitamins aren't food substitute. If we're only eating healthy and right, we actually won't need any of this but it's hard so a little help won't hurt. A healthy diet and lifestyle is still the best health insurance.
P.S sorry if it's too long but I do like sharing health information that helps