Which vitamins, can't be a multi vitamin

[KanyesVest]

I'm a bit run down/tired/generally blah at the moment and I think a multi vitamin or tonic would help, but since I can't take vitamin b, which is in bloody everything, I need to diy it. I'm pretty sure vitamin d would be a good start, but is there anything else that anyone can recommend?

I take d, magnesium citrate, high concetration vit c powder+lycine and Bs.

D3 K2, C, Fe, Mg, Se, Zn, CQ10 +omega3, star/evening primrose oil.

Iron?

multi mineral with no virus, and then D. C if your fruit and veg intake is restricted.

No virus????? No vits.

Thanks, all, loads to research there.

Don't take vitamins unless you have a specific deficiency. Concentrate on improving your diet, exercise, and mindfulness instead. You'll feel much better for it.

D yes. Also C is a good all rounder.

I agree with maybe looking at diet and/or having blood tests done to see where the deficiency lies? You can also do this tracking diet - some of the calorie counter apps track vitamin content of food and you can check against RDA.

I have a fairly good diet, 7/8 fruit and veg a day, mostly home cooking and I try to keep it reasonably balanced and varied. I exercise approx 5 times per week. I can't manage mindfulness at all, I have tried it many times! I think it's the usual winter lag I'm feeling, nothing particularly wrong, just a bit flat. I am pasty white Irish so I got some vit d to start with and I'll look at the other suggestions.

If you're pasty white then not sure why you'd be deficient especially because of it? Viti d is very well absorbed by light skinned people, it's dark skinned folk , like Asians or Africans who have real trouble absorbing any from the sunlight in the temperate climates like UK. I know that from experience and hence it's doubly recommended for dark skinned folk.

According to the health authorities, it's pretty much a given that everyone is vit d deficient here.

Yes. Most people in the UK are vitamin D deficient to one degree or another..

No of course I know that. My point is that the darker your skin the higher the deficiency risk, not the other way round. Hence Asians and babies of Asian mums are considered one of the more "at risk" groups. I am Asian, off charts deficiency, baby ten days old already on supplements and I too was on and will lifelong be on higher than normal recommended vitamin d supplements because I'm a textbook example of dark skin living in UK mire at risk case.