This link takes you to my Shopping List Google Doc, highlighting the healthy food categories (like fruits, nuts, etc), upgraded foods (like nitrite-free meats) and vegetable-oil free products (like mayo)
This link takes you to my Supplements Google Doc, listing the vitamins and minerals I take and/or often recommend.
Let me share why I personally take what I take what I take.
Multivitamin: The brand linked to in the above document is the ONLY multivitamin I can find that has 100% of the RDA of a bunch of vitamins as opposed to 3333% of one and 10% of another. It’s dirt cheap.
Vitamin D: Naturally extracted rather than synthetically derived, in an olive oil base. The RDA for adults is a peazly 400 i.u.which does not get people into the normal range. 2000-4000 per day will likely get your levels between 30 and 50 ng/ml if you don’t get any additional sun.
Zinc Piccolinate: 22 mg to 50mg. Zinc picolinate contains 20% elemental zinc. Therefore 50 mg of zinc picolinate contains 10 mg elemental zinc. The RDA for men and women is 11mg and 8mg respectively, and the upper tolerable limit is 40mg of elemental zinc. Too much gives many people digestive upset. Some research suggests zinc picolinate is the most bioavailable kind of zinc supplement.
Magnesium: Mag Ox is the most compact form of mag you can find. Others claim to be more bioavailable but they’re at best 10 or 20% more bioavailable and roughly 5x the size, which makes them too large to swallow so you have to take several. Not worth the hassle if you ask me. The RDA is roughly 400mg for men and 300 for women.