As one gets older it gets harder to absorb vitamins from foods. And it can be hard to get enough of the right foods.
I take a multi vitamin.
Many brands are available at groceries and pharmacies.
I get one that is not too strong.
Some are specific for older males.
Then I take additional C, D, and E especially when stressed or tired. I chew all vitamin pills like a food to make sure they ready to absorb properly.
I also take cod liver oil for additional D and fish oil that is very important for brain health. I also take wheat germ oil for additional variants of Vitamin E. I also drink lots of fruit juice for additional variants of Vitamin C.
I also take powdered magnesium citrate that tastes good, like powdered Vitamin C. Good mixed with fruit juice.
Tropicana orange juice with pulp.
Welchs grape juice.
Aronia is a great juice if you can find it – a cheap hardy Native American bush in the eastern rain forest states. But Aronia is sour so gets mixed with sweeter juice blends.
Supposedly Aronia is the best source of polyphenols.
In general the darker the juice the more the polyphenols.
Stores are loaded with juices.
But be sure it is 100% juice and not watered down with cheap GMO sugar and salt.
Juices are easy to deal with
and cool and refreshing in hot summer after long exercise.
Supposedly the fructose can go directly into depleted muscles. High speed meal and recovery.
Also frozen berries are good in the summer.
I miss the huge quantities of blackberries growing wild in Coastal Northern California, Oregon, etc.
Easier than dealing with large dirty melons and grapes and tropical fruits
flown in from countries that do not have strict pesticide herbicide chemical rules and regulations.
I usually load up on seasonal fruits all summer
but moving to juices for faster speed and less mess and better portion control.
It is hard to stop eating a watermelon until I get too much of it and slop up the counter and floor then have to store the rest in refrigerator making a mess in there too.
Juice machines are also troublesome.
Pre bottled juices a practical solution for speed and convenient way to get lots of vitamins and polyphenols.