Here is what I take in total each day. Some amounts seem odd because they are the combination of amounts form different sources.

Vit A 2500 IU
B-1 100 mg
B-2 100 mg
B-6 300 mg or more
B-12 380 mcg
C 2000 mgs
D3 1400 IU
E 290 IU
K 50 mcg
Niacin 400 mg
Folate 1300 mcg
Biotin 380 mcg
Pantothenic acid 110 mg
Boron 300 mcg
Calcium 1470 mg
Chloride 72 mcg
Chromium 45 mcg
Copper 3.5 mg
Iodine 150 mcg
Iron 18 mg
Lutein 275 mcg
Lycopene 300 mcg
Magnesium 140 mg
Manganses 4 mcg
Molybdenum 160 mcg
Nickel 5 mcg
Phosphorus 110 mg
Potassium 80 mcg
Selenium 80 mcg
Silicon 2 mg
Vanadium 10 mcg
Zinc 35 mg
Asian ginseng 100 mg
Garlic extract 600 mg
fish oil 1600 mg
Glucosamine 750 mg
Chondroitin 600 mg

mg means Milligrams
mcg means Micrograms
IU means International Units

Some of the elements may have negligible value but are listed because they are associated with other important elements and difficult to separate and they are GRAS (Generally Regarded As Safe)

Other TRACE elements are very important.

I also take 975 mgs of Enteric aspirin each morning for the anti-inflamatory effect since my body is riddled with osteo-arthritis. I bleed like a stuck pig.

This regimen includes a High Energy Multi-pack from Costco and 2 B-50 complexes (one is included in the Multi-pack) This regimen costs me about 90 cents per day.

B-12 and Folate can be measured in the blood to verify absorption. When on this regimen, my folate and B-12 levels are optimal. Some people have a difficult time absorbing B-12 through the digestive tract. There are sub-lingual drops available that absorb through the lining of the mouth. In the very beginning, 30 years ago, I got a B-12 shot each week for 8 weeks.

Niacin, a B vitamin, may be a struggle at first. The flush feeling is bothersome to some. You will quickly become acclimated to it. Occasionally, I get the hot face and hot seat from my niacin. Since I know what it is, it does not bother me.

Niacin is very good as helping damaged skin repair. Sun and wind damage will heal much faster with the flushing of the surface capillaries.

Merry Christmas and my best to you all.