Don’t take more than 2,500 international units (IU) a day (unless you have an eye condition called wet macular degeneration).

Get at least the daily value (DV) of all the Bs plus a little more of these:

B1 (thiamin) 25 milligrams (mg)

B2 (riboflavin) 25 mg

B3 (niacin) At least 30 mg, and lots more if, after speaking with your doctor, you find you have elevated lousy cholesterol (LDL) or trigylcerides

B5 (pantothenic acid) 300 mg

B6 (pyridoxine) 4 mg

B9 (folic acid or folate) 400 micrograms (mcg)

B12 (cyanocobalamin) 800 mcg

Biotin 300 mcg

800 mg or 50 mg twice a day if you’re taking a statin drug.

800 IU if you’re under age 60; 1,000 if you’re age 60 or older.

400 IU in the form of mixed tocopherols (check the label). Reduce to 100 IU from supplements if you’re taking a statin drug.

You should get enough in a normal diet.

Get a daily value of all the usual suspects in your multivitamin, plus these in the quantities listed below.

This comes from many sources, so total all of them up and get at least 1,600 total mg for women, 1,200 mg for men.

400 mg

200 mcg

15 mg

Four servings of fruit along with a normal diet should do it.

Where to Find Them

Tomato sauce; aim for about 10 tablespoons a week.

Leafy green vegetables, corn, and egg yolks.

Onion, garlic, celery, apples, and blackberries.

This comes in dehydrated beef protein that’s not so appetizing, so we recommend a supplement of 1,500 milligrams.

Either 1 gram (g) of distilled fish oil or six walnuts, preferably 25 to 30 minutes before lunch, and again before dinner. Or 4 ounces of nonfried fish three times a week.

Your spice rack; aim for 1⁄2 teaspoon a day.

Red chili peppers; for appetite suppression -- the more the better.

Turmeric -- it’s a spice on its own, but is also found in most curry powders and some mustards (check the label).