Here's a list of goodies that work well, the dosage is recommended but you can adjust to your personal needs, I sell the nutrilite line of vitamin supplements that are referred to here. There is no sales pitch, really, you can purchase any thing you wish and anywhere, but just a factual word , nutrilite is the ONLY ALL NATURAL VITAMIN, all others are made from synthetic chemicals, the body can only absorb 60% of synthetic, so if you take C from store figure 1000mg=600mg. ok now with that little warning out of the way , lets get down to basics. Vitamins A-(retinol) 7,500 IU - 2,500 IU tree times per day A-(Beta Carotene) 3,000 IU *can be increased-cancer fighter- 1,000 IU three times per day Vitamin D 400 IU - 200 IU two to three times per day Vitamin E 45 IU *can be increased for skin health - 15 IU three times per day Vitamin C-(with rosehips) 2000mg. - 500 mg. four times per day * can be increased Vitamin C-(Acerola Cherry) 2000mg. - 500 mg. four times per day * can be increased Folic Acid 0.4 mg. - 0.2 two to three times per day Niacin 30mg. - 10mg three to four times per day Biotin 0.3mg - 0.1 mg. three times per day Pantothenic Acid 24 mg. - 8mg. three times per day Vitamin B Complex - one tablet at breakfast and lunch Coenzyme Q10 - one tablet at breakfast , lunch and if you wish at dinner Beta Carotene Supplement - one at breakfast one at lunch MINERALS Calcium .900g. - .300 tree times per day Phosphorus .120g. - .04g. tree times per day Iodine 150 mg. - 50mg. tree times per day Manganese 5mg. split tree times or .200mg at breakfast and dinner copper 2mg - split tree times per day or 1mg. at breakfast and dinner Zinc 30mg. - split three times per day Magnesium 400mg - split three times per day or 200 mg. at breakfast and lunch Selenium 15mcg. - 5mcg. split three times per day Chromium 15mcg. - 5mcg. tree times per day Molybdenum 15 mcg. - 5 mcg. three times per day HERBAL & MISC. Garlic (burp less) soft gel caps as directed or at least 1 at lunch immune system helper Cool Cyan or Capsicool - mild on stomach 1 at lunch to increase blood circulation and expand veins Siberian Ginseng w Ginkgo Biloba (make sure it's Siberian) one at breakfast and lunch, and when over tired but not before bed (keeps you awake) mental alertness and immune system helper NOW THE IMPORTANT STUFF Take all vitamins and herbs (especially cyan) after eating, yes you have to eat, breakfast, lunch and dinner. for breakfast if you hate to eat then as I do then at least get some good breakfast bars, will also give you some vitamins as well. lunch can be a salad, soup, chicken, best to make this your larger meal, you will burn it off well before dinner. dinner, keep it lite, chicken or such, usually eating beef only once a week is plenty and you can have pork just stay away from fried foods, bad news! Exercise is good, but I myself get enough just working and walking around, yup walking is exercise so is swimming. that about covers it for recommendations now, remember this is a general list and will vary depending on the person.