Before taking vitamins or supplements, I suggest adding super foods to the diet. I do not even take a daily multi-vitamin (including a prenatal when pregnant). Isolated vitamins and minerals create imbalances in the body, whereas whole foods provide nutrients in dosages and combinations that are synergistic; the way nature intended it to be. Here is a list of super foods that compliment a healthy lifestyle (all this information can be found on the Weston A. Price Foundation website and in Nourishing Traditions by Sally Fallon and Mary Enig).
Azomite mineral powder: Naturally high in minerals and clay compounds (another good alternatives is dolomite powder, which is what I use). It is an excellent source of silica, calcium, magnesium, and an array of trace minerals. The clay compounds have incredible detoxifying properties. I make an electrolyte replacement drink by mixing one teaspoon of dolomite with 4 ounces of organic raw apple juice, 12 ounces filtered water, and a pinch of Celtic grey sea salt.
Acerola powder: This is a berry that contains vitamin C and its cofactors, including a variety of bioflavonoids and rutin, which help with the absorption of ascorbic acid.
Bee pollen: Research has shows that it can successfully treat ailments such as allergies, asthma, menstrual problems, anemia, low energy, arthritis, and many other conditions. It contains 22 amino acids, 27 minerals and many vitamins, hormones, and fatty acids. If that isn't enough, it contains a plethora of enzymes and coenzymes (more than 5000).
Spirulina: High in protein, carotenoids, and minerals. It is the easiest of all algaes (like chlorella and blue-green) to digest and absorb. It treats a variety of health problems.
Note: I make a Good Morning Shake for my kids and I, with our breakfast meal, using acerola, bee pollen, and spirulina. I then add a banana, home made plain yogurt, raw honey, raw milk, and pure vanilla extract (to taste) in a blender and mix it up. It's delicious!
High vitamin butter: Deep yellow butter from cows grazing on rapidly growing green grass. This supplies vitamins A, D, and K.
Cod liver oil: Provides omega fatty acids and vitamins A and D. It is rich in EPA (an Omega-3) which promotes proper function of brain and nervous system. I like the liquid form with a little lemon juice added to keep it from coming back up (burping) and it cuts the taste. Then, I chase it with water (my kids take it every morning as well).
Evening Primrose oil or Borage oil: These contain gamma-linolenic acid (GLA) which is an omega-6 fatty acid. GLA-rich oils are used to treat cancer, PMS, breast disease, colitis, I.B.S. (Irritable Bowl Syndrome), and cystic fibrosis. Also, they have been shown to increase liver function and mental acuity.
Kelp: Provides minerals such as iodine and other trace minerals that are lacking our depleted soils. Just don't overdo the kelp, while a little iodine improves thyroid output, too much can actually cause thyroid problems.
I find all these super foods at my nutrition store and they are usually pretty easy to find. If you can't find them near you, however, online services are now inexpensive and simple to use. Here's to your health!