You’ve probably heard all through life that vitamins are good for you and that you should take them daily and at various points, you’ve probably taken some, not taken any or decided you only “needed a few”. As we all get older, there is an understanding that preserving our health requires supplementing what we eat especially if we are not ingesting what we should. But which vitamins should you choose and what do you really need? These are crucial questions as not all vitamins are created equally and study after study is suggesting that most supplements are useless.

So what’s really wrong with popping into a pharmacy and picking up a multi-vitamin and a few random supplements off the shelf?  For one, the experience can be overwhelming. The labels all seem to scream a need for them: stress relief, positive energy, ultimate weight loss, brain enhancement, better hair skin & nails and the list goes on. If you’re susceptible to good branding, the marketing coma soon sets in and you wind up with bottles from A to Z on the kitchen counter. The real problem with making choices in this manner is that you really don’t know what you are choosing.

The recommendations below may not be suitable to everyone based on your existing health conditions or even the medications you may be on and you should follow up on what’s suitable to you with a holistic practitioner or MD. The key is to do your research before or even after you’ve seen what’s available. Take a few moments to read your labels carefully and avoid the unnecessary ingredients. Many supplements marketed to us, contain fillers, binders, colors, flavors, and other additives. Some of these are needed to bind the pills and shape them. It is best to go for the simplest products with the fewest additives.

Stick with a few brands that are plant-based, organic and devoid of the additives and fillers. If your local pharmacy does not carry any of these, don’t get worried, there is amazon.com. Make sure all bottles are received sealed. One note before you read on, you’re best taking your vitamins with a tweaked diet that includes less red meat, fewer sweets, and more fresh fruits and vegetables — all of which are great sources of vitamins like A, C, and E.

Let’s get started.

Taking a multivitamin daily will ensure that you have all your bases covered. Always select one that is organic non-GMO and free of dyes, colourings, additives, and fillers.

If you don’t eat enough cold water oily fish to get omega-3 and omega-6 essential fatty acids then you might have to supplement with your diet. Consider it a strategy for playing the ‘long game’ of life. Omegas are essential to boost protection from many major diseases like heart disease, cancer and autoimmune conditions. It’s also helpful for moods, mind, hair, and maintaining healthy weight. If you’re a vegan, you can take an alternative source of plant-based Omega a-3s – algae DHA and/or EPA. Make sure the brand is guaranteed to be free of heavy metals such as mercury and lead, and other environmental toxins.

 B 12 is a must as a daily pick me up, especially during the week when you’re working long hours and working out hard. This vitamin really will help your mental and physical energy and your ability to survive a stressful day. (It’s especially important for vegans since B-12 is not found in plant-based foods). A great option is to take it sublingually (under the tongue for quick absorption into the bloodstream). It is important to choose a B12 in the form of methylcobalamin (check label), since this form of B12 is absorbed best in your body.

A natural antioxidant made in the human body, this superhero supports various biochemical functions in the body and is vital in generating energy within cells. Supplement this critical enzyme to increase the overall energy production of your body. If you are a  migraine sufferer, it’s recommended to reduce the number and severity of your headaches. A recommended dose is 200 mg/day. The best option is co q enzyme in the form of ubiquinol as the body has less synthesizing to do in this form and is better able to receive the full benefits.

D is responsible for hundreds of functions in the body, from healthy immunity to healthy bones. As we age we can lose bone density, so it’s important to get daily vitamin D3, at least 1000 units, and approximately 800 mg of calcium citrate, 400 mg of magnesium citrate. The recommended form of Vitamin D is vitamin D3. This is the natural form of vitamin D that your body makes from sunlight, and is slightly easier for the body to absorb. If you’re vegan, opt for the D2 derivative since it’s produced using yeast or mushrooms.

This is a powerful disease-fighting nutrient and anti-oxidant. But don’t just grab the first bottle of vitamin E Why? The term vitamin E encompasses a group of eight compounds, called tocopherols and tocotrienols. Look for products that contain the full vitamin E family, labeled “mixed tocopherols and tocotrienols.”

Our natural enzyme production decreases 13% every 10 years. So by age 40, our enzyme production is already in decline. Enzymes are critical for the digestive process, food and nutrient absorption by the body and overall gut health. You can enzymes to reduce the bloated, ‘full” feeling you sometimes get after a meal. Choose a brand with a mixture of different types of enzymes, to help digest all of the different components of your diet including lipase, protease, and amylase.

I know this may seem like an arsenal of pills to pop daily, but remember in today’s world of processed foods, hidden additives, and chemically treated fruits and vegetables, we have to be extra vigilant about managing our health and maintaining a healthy body. Your doctor can help you figure things out if you are now integrating supplements into to your daily routine. You can start slow add a few at a time and see how your body responds. Talk to your doctor about the result.

Think of your car. To keep it in good condition requires regular servicing, scheduled oil changes, even oil additives for better absorption. This does not happen by itself, you have to take charge. When it comes to your health, it’s time to take the wheel!