For me, I used to take Centrum (a popular multivitamin my dad had me take since I was 10 or so) daily for decades, I stopped several months ago when I ran out and was too lazy to get more. I felt no different. I would assume I'd feel a deficiency not taking it but I never did. I started having doubts, so I changed things up a bit.
What I take now as supplements, not all daily, but often:
- Protein supplements for exercise (whey isolate only with no flavor and minimal ingredients)
- Iodine, a drop a day, the only daily one I still use because I can feel when I don't
- Milk thistle for my liver - I like to eat a lot of toxic raw seafood like oysters and it seems to help
- Fuck loads of B-vitamins after I drink since alcohol burns B-vitamins fast af
For avoiding:
- Fluoride - I buy expensive water filters to get rid of fluoride. If you take care of your teeth, there is no need for it. It can only harm you.
- Tap Water - Similar to above because I live in SoCal and sewage is treated and dispensed as drinking water. The pharmaceuticals are not filtered well at city level, so I filter them myself. I used to take my male cat to the vet for urinary crystals (kidney stones for humans) multiple times/year, I started filtering it with good filters, never had a problem with him since. Thousands of dollars lost to him not being able to pee from drinking tap water, never has an issue with properly filtered water. Please do the same. I may gift you a filter if you need if you have cats and message me if you can't afford it.
i don't. i used to take centrum just to try to even out my diet some but, like you, felt no different with or without it and my diet is good enough.
i have no scientific evidence or research to back myself up here but i've heard whey isn't as good as other sources of protein. i eat almonds after a good anaerobic workout, they can be a bit hard to choke down but chocolate milk after a run is even better for you and even harder to gag down. i don't trust hippies or corporations enough to try their herbal supplements and i expect i get too much iodine from salt. as for water, i don't give a shit about fluoride because lead is the real issue. if your house is some 50+ years old, check yo pipes! they're probably fucking lead!