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.
optimum nutrition multi
Fish Oil
Vitamin D 5,000 iu
Creatine HCL
ON whey
ON casein
L-arginine