Table of Contents

1. Multivitamins - Pick 1 of 2
   1. Costco - Kirkland Brand
   2. Amazon - One a Day men/women
2. Vitamin K1
3. Vitamin E - Full Spectrum
4. Vitamin D + K2: One month course
5. Omega 3 Oil
6. Calcium and Magnesium
7. Optional - Methylated Folate and B12 for Mental Support

Multivitamins - Pick 1 of 2

Always choose from these two: non-gummies, full spectrum multi.

Take 1/2 a tablet a day if you feel 1 tablet is causing side effects.

Costco - Kirkland Brand

https://www.costco.com/p/-/kirkland-signature-daily-multi-500-tablets/11491625

Amazon - One a Day men/women

https://a.co/d/07d0vg0I

Vitamin K1

Missing from multivitamin. Despite its popular effect on blood viscosity, it's also important for Brain Function. https://a.co/d/0j54NEoM

Vitamin E - Full Spectrum

Typical vitamin E in supplements is alpha-tocopherol. By itself it's not enough as antioxidant , especially in high stress / increase omega 3 intake states. https://a.co/d/0eqn2kcN

Vitamin D + K2: One month course

Take this for one month to refill your vitamin D stores. 5000IU is high dose not recommended for chronic use.

Note: K2 is different than K1. Its role is mainly in bones.
Note2: Costco also has this brand.
https://a.co/d/0b9cDTzi

Omega 3 Oil

Essential fatty acid. i.e. brain cannot function without it. Very deficient in current diet. Any brand is ok. Look for EPA+DHA at least 300-600mg. https://a.co/d/0aBmzc06

Note: You can get Krill oil / vegan omega 3 if any allergy to fish.

Calcium and Magnesium

If you're exercising a lot you'll need more than what's in the multi. Those two brands are good.
2 capsules each per day.

https://a.co/d/04Tb8532
https://a.co/d/04YQ1vPA

Optional - Methylated Folate and B12 for Mental Support

Methylated folate has been extensively studied for mental health and to help with depression/fatigue. Small dose is safe to avoid over-methylation of brain. Discuss with mental health specialist for safety.
https://a.co/d/01NFldJ7