I’ve received this question more than once. Below is a complete list of my current vitamin regimen, why I take the vitamins I do, and how effective these vitamins have been demonstrated by science.
A really good chart to refer to is this one that shows an aggregate of various studies and their reports on the effectiveness of various vitamins and supplements.
I always take vitamins and supplements with food, and always make sure the food has some fatty content, since most vitamins are fat soluble, which means they need to be digested with some fat to give their full benefit.
Here we go, in no particular order:
Vitamin C: Amt: 1000mg 2-3 times per day. Reason: antioxidant, cancer prevention. Science: good.
Beta Carrotine: Amt: 50,000iu once per day. Reason: antioxidant, cancer prevention. Science: good.
Vitamin E: Amt: 400iu once per day. Reason: antioxidant, cancer prevention. Science: good.
Vitamin B6, B12, and Litocaine: Amt: this is not a pill, but an injection I take along with my TRT program. I take one 70ml injection three times per week. Reason: hunger suppression, clear thinking. Science: promising
Magnesium: Amt: 500mg once per day. Reason: bone health. Science: promising.
Garlic: Amt: 350mg once per day. Reason: cancer prevention, healthy blood pressure levels. Science: strong
CoQ10: Amt: 100mg. Reason: aging. Science: slight. I may stop doing this at some point if science doesn’t confirm any more of its effects going forward.
Proboitics: Amt: 2 capsules once a day. Reason: purely a temporary experiment to see if it reduces how often I get colds. Science: promising to inconclusive.
DIM-plus: Amt:100mg once per day. Reason: to keep estrogen levels low. Science: not sure on this.
Chromium Picolinate: Amt: 500mg once per day. Reason: insulin control. Science: inconclusive.
Garcinia Combogia: Amt: 1000mg twice per day. Reason: hunger suppression. Science: not sure but I think very inconclusive. Regardless, I do experience noticeably less hunger when taking it, so either it works or the placebo effect works on me (either way I’ll keep taking it).
Omega-3 Fish Oil: Amt: 1000mg 2-3 times per day. Reason: antioxidant, cancer prevention, heart health. Science: good.
Chelated Zinc: Amt: 15mg once per day. Reason: healthy testosterone levels, general male health. Science: strong
Vitamin D: Amt: 4000-5000mg per day depending on the time of year. Reason: tons of reasons, but the main two are more mental focus and healthy testosterone levels. I get very little natural sun. Science: strong
I’m not saying you should take the above vitamins. The above is just if you were curious. Obviously everyone has to customize their vitamin/supplement regimen based on age, gender, race, health, physical activity, and goals. The above is best for me: a white man in his early 40s who exercises daily, is trying to lose weight, and is concerned about being very healthy as he gets older. Your configuration will be a little different I’m sure.