Supplements and a Program Minimum for nutrition

I finished my last multi-vit this morning. I hadn't taken them in years but bought a 90 day supply in the spring and an "insurance policy". I've also been taking relatively high dose  Vit D (10,000 IU) and fish oils (5-10g) for at least the last six months. Guess what, I experienced no obvious benefit.

Vit D has a number of  immune systems benefits as does Omega 3. This Winter I had as many colds as I always do as well as an ear infection for the first time since I was a child. I admit it was a stressful year and a harsh winter and stress is a major immune system suppressor.

There was also no correlation with joint pain improvement.  I did find that regular stretching and SMR greatly improved joint pain. Not much of a surprise I know.

I also have some whey protein that I use a few times per week usually when I'm too busy to prepare real food.. While I don't thinks there is much benefit to whey as a protein source, or to protein timing for a recreational athlete like me, I'll continue to use shakes for their convenience.

My current thinking is that avoiding food that cause me issues (wheat, lots of dairy) is both a more successful and cheaper - I'm a cheapskate - approach than trying to patch the holes on my diet with supplements. I also think that reducing my intake of W6 fatty acids is a far better way of getting my W3:W6 ratio in order.

I'm not dismissing the benefits of fish oil or Vit D. The fact that I see no improvement may indicate that I was not  deficient. I get as much outdoor time as I can. I take a walk duding my lunch break and to and from my train so I'm in the sun a minimum of 30 minutes every day. At weekend I probably spend 4-5 hours out of doors. That should help with my Vit D levels.

I consume flax seeds and fatty fish a few times per week and limit my intake of processed foods and seed oils so my fatty acids ratios may not be too bad. My plan is Once I finish my current bottle of pills I'm going to limit my supplementation to a daily spoon of cod liver oil ( W3 and Vit D) and keep the whey for convenience's sake.  A Program Minimum for nutrition.

For whey I use True Protein as they are good value for money.
I buy the Vitamin Shoppe - Cod Liver Oil from Amazon. The quality appears to be equivalent to Carlsson's and my daughter doesn't find it disagreeable, a major bonus.