I live in Finland and the sunlight is nearly non existant.
I take some supplements from the US and some from here. Because of the difference in the way their % daily value is measured it is hard for me to assess exactly how much I'm taking of the various supplements.
I take a good load of Omega 3 via Fish Oil and Flax Oil, as well as Calcium with Vit D, plus extra D on the side. I top everything off before bed with a nightcap of Magnesium.
I know this is vague, but how am I doing? What else do I need? How much of each should I take? And when? I noticed that I was overdoing the Fish Oil by taking the three daily doses at the same time, always after lunch. I feel better now that I spread them out.
As a Finn living in the Netherlands, here's my daily regimen after quite a bit of research on the subject:
Please critique, comment.
You are doing much better than I! You seem to have a sensible routine.
I have a number of supplements sitting in my cupboards, but I usually forget them. I sometimes sprinkle a little kelp powder on a green salad, or a little cod liver oil into my re-heated broth, but that's about it. I try to get mid-day sun (I live in the southern US.)
I take quite a few supplements. Probably a holdover from when I used to be into bodybuilding.
Out of all this stuff, the ones I would prioritize are: Fish Oil, Vitamin D, and the multimineral blend.
As far as what you're taking, I think the supplements you take are good and you have your bases covered. I think something that could help you is finding your optimal dose of Vitamin D and Fish Oil. Since I've found mine, I've been happier and my mood has improved drastically. Experimentation is the only way to do that. Good luck to you.
Mine's as follows:
With every meal (3 times/day approx): Multi-vit, Liv52, Fish Oil (1-2 grams, if not eating fish), 500mg l-Glutathione, NOW Foods digestive enzyme
Once every 3 days: 10k IU VitD (healthy origins)
Before bed: ZMA if worked out that day, 3mg melatonin if not
Not a fan of K2; don't see much use in it if you eat the right foods (I realise the same goes for fish oil, but I eat a lot of nuts so figure this will help with my 3-6 ratio - thoughts?)