Vitamin D3: most people are very deficient in Vitamin D. We spend too much time indoors and don’t get enough sun. It also helps with bone health. The recommended Dosage is 400 – 800 IU daily or 30 minutes in the sun every day (which can be difficult to do in winter).  Being outdoors on a sunny day for 20 minutes, is a good dose of Vitamin D3.  Protect your skin by avoiding sunburn.

FOLIC ACID and Methyl Folate, leafy greens like collard greens, spinach and bok choy are good sources.  Folate helps form red and white blood cells, uses food as energy and makes DNA.  Folic acid is important to take prior to planning a pregnancy.  It helps form the spinal cord of the embryo.  To prevent birth defects like spina bifida and anencephaly by 50%. Recommended dosage is 600mcg daily for pregnant women. For other adults 400mcg is recommended.  Some people can’t convert folate to folic acid because of a gene mutation called MTHFR. Look into your family history.  

PROBIOTIC:  Solaray is one of many quality brands available. A multidophilus, 12 strain formula, 20 billion CFU (or greater) with prebiotic must be refrigerated.  This product colonizes the gut with healthy bacteria.