that was aimed at people with certain conditions, this is more general

Vitamin D3, this is different from vitamin D. The vD (ha) is converted to D3 with UV light in your skin, but most people nowadays don’t get a lot of sunlight and so almost everyone is deficient in d3. I recommend 5000iu or ~125mg per day, take with a fat containing thing as it, and fish oil things, need to be eaten with something fatty to be absorbed. You don’t want to take vitamin D3 before bed because it can interrupt your sleep so take it in the morning.

Here are some recent links about vitamin d#, just skim the abstracts

https://pmc.ncbi.nlm.nih.gov/articles/PMC6132681/

https://pmc.ncbi.nlm.nih.gov/articles/PMC7839822/

this one is worth reading itself: https://pmc.ncbi.nlm.nih.gov/articles/PMC6132681/

https://www.scientificamerican.com/article/does-d-make-a-difference/

https://en.wikipedia.org/wiki/Vitamin_D_and_neurology

https://link.springer.com/article/10.1007/s11065-023-09598-z

https://link.springer.com/article/10.1007/s12035-024-03989-w

https://www.cureus.com/articles/13567-the-role-of-vitamin-d-in-brain-health-a-mini-literature-review#!/

https://drmicozzi.com/six-reasons-why-youre-still-vitamin-d-deficient

So, basically vitamin D3 supplements are important to your brain, help make you happier, and makes your immune system work.

And if you don’t take supplements you’re probably deficient.

And being deficient leads to mental health problems, aging problems, immune system problems, mood issues, and more.

Next onto a vitamin b complex supplements, the ones from costco/kirkland are a good choice

https://www.amazon.com/Kirkland-Signature-B-Complex-Electrolytes-tablets/dp/B00JQRFOTA?th=1

“Their importance is highlighted by many neurological diseases related to deficiencies in one or more of these vitamins, but they can improve certain neurological conditions even without a (proven) deficiency.”

https://link.springer.com/chapter/10.1007/978-3-031-66768-8_12

https://pmc.ncbi.nlm.nih.gov/articles/PMC4772032/

https://pmc.ncbi.nlm.nih.gov/articles/PMC6930825/

“In particular, we provide evidence that vitamin B contributes to the complexity of depressive symptoms. “

https://pubmed.ncbi.nlm.nih.gov/27655070/

https://pubmed.ncbi.nlm.nih.gov/26828517/

B vitamins also give you energy, they will make you feel better (you don’t need to drink coffee if you have a b complex everyday…), they will help your brain too.

And most people aren’t getting enough of them.

They are water soluble so your body only uptakes what it needs and you just pee the rest out so you can’t really have too much if you’re just taking a supplement every day and eating normal.

Next up if fish/ algae oils; really this is about the omega oils DHA & EPA

“Most of the global population is deficient in long-chain marine omega-3s. In particular, docosahexaenoic acid (DHA), a long-chain omega-3 fatty acid, is important for brain and eye development. Additionally, DHA plays a significant role in mental health throughout early childhood and even into adulthood”

https://pmc.ncbi.nlm.nih.gov/articles/PMC7468918/

“Evidence indicates that a low intake of marine omega-3s increases the risk for numerous mental health issues, including Attention Deficit Hyperactivity Disorder (ADHD), autism, bipolar disorder, depression and suicidal ideation. Studies giving supplemental marine omega-3s have shown promise for improving numerous mental health conditions. “

https://www.psychologytoday.com/us/blog/evolutionary-psychiatry/201604/is-fish-oil-beneficial-the-brain

DHA supplementation on its own is a total bust. EPA needs to be at least twice as high as DHA in any supplement for there to be a positive effect in depression trials.

https://pubmed.ncbi.nlm.nih.gov/26978738/

https://pmc.ncbi.nlm.nih.gov/articles/PMC8066148/

and take your oil supplements with a fat containing meal https://www.medicalnewstoday.com/articles/when-to-take-fish-oil

So these 3 things alone will make a big difference in your daily health and mood if you are not already taking them or getting adequate sources of them. So I’d recommend to start taking these supplements every day. For any supplement you might investigate online seeing what the best time of day or way to take them is.

Well I don’t know about you but I don’t often enjoy feeling or being sick. Washing your hands and not touching your face with dirty hands, and taking those D3 vitamins will go a long want towards not being sick at all but with life you’re gonna get sick. Here’s what I do and I recommend you do this as well if you ever think you might being to start to have an inkling that you might be sick in any way. gargle with winco brand listerne, it has a few antimicrobial agents in it in addition to the alcohol so doing this delivers a lasting hit to bad germs in your throat. Mixing hot water with a lot of salt can help sooth an already hurt throat but it’s not as helpful or practical as the listerine.

Part of your immune system works with your tonsils to sample what things you might have eaten to prepare the immune system for it. So if you can kill some of these bad germs in your throat right away it gives your immune system longer to process the data to mount a defense. Sometimes you’ll barely notice you were sick at all.

So that’s the very first thing to do if you feel anything in your throat, and you’ll want to repeat that every 2-3 hours for 20-30 seconds each time while you’re feeling sick, even if the sickness no longer seems to be in your throat

there is a fun enough book with pictures called Immune: The new book from Kurzgesagt

which can help explain why some of these things happen and how sickness can move around the body and how your immune system works to stop it. Knowledge is power so I’d recommend reading it.

get better much faster are taking zinc and echinacea. The zinc can hurt your stomach if you take a pill of just zinc and don’t eat it with a meal, but they sell gummies and pills with 30%DV of zinc mixed with elderberry and you can eat those usually fine if you only have a few. When I’m sick I’ll eat %200-400% of the DV of zinc each day. I’ll also eat the echinacea pills all day, like 5 pills at a time every hour, it’s just plants it wont’ hurt you. It increases mucus membrane production so you want to make sure you’re getting enough water. Which you want to do when you’re sick anyway.

Another important thing is that your lymphatic system doesn’t circulate the way your blood does. You have to move your body to pump your immune system around, some immune cells get in your blood so moving can also distribute them around faster.

So moving for a while like walking or jogging is helpful when sick, don’t go hard or push yourself but don’t not exercise if you can when your sick. The exercise will often do more for you than the rest in many cases where it isn’t an injury.

But stretching is also very important and something you want to do in addition to walking when sick. You only have to spend a few minutes stretching but that moving all around will greatly squeeze and push around your immune system which will make you faster sooner and hence happier. And if you can get lots of sleep with lots of fluids. If you do end up really sick where your throat starts to hurt and it’s not just a suspicion then I’ll also open a vitamin d3 pill and squirt the oil directly into the back of my throat.

Germs are in most cases good for you. Exposure to germs can lead to immunity later on, brain development, and even healing.

https://en.wikipedia.org/wiki/Germ-free_animal

https://online.kidsdiscover.com/quickread/angels-glow-the-bacterium-that-saved-civil-war-soldiers

we are symbiotic creatures with microbes the way a forest is symbiotic to the life that lives within it

animals raised without exposure to germs show brain and digestive problems.

Getting probiotics or foods with that effect, letting kids lick leaves or rocks sometimes, keeping the environment that keeps the right microbes will keep your teeth from rotting, help your digestion, and help your brain

https://www.nature.com/articles/s41583-020-00381-0

https://en.wikipedia.org/wiki/Enteric_nervous_system

you have a large amount of nerve cells that regulate your digestion and they, like the rest of your brain, need exposure to the right types of chemicals which are produced by the right types of microfloura in your GI tract

these exposures can lead to your nerve/ brain cells healing

https://pmc.ncbi.nlm.nih.gov/articles/PMC6274766/

There are other places you can try and get these effects,

https://www.sciencealert.com/mushroom-extract-shown-to-dramatically-improve-brain-cell-growth-in-the-lab

but you cannot ignore your internal microbome. If you’ve never done this and want to inoculate yourself with some then go and buy some probiotics after researching them. I’d get a few. Then the thing to do would be to do a water fast for 48 hours or at least 24 hours, taking prebiotics and probitics then entire time. And then after waiting long enough to stress some of the bad microbioms that we are trying to outcompeting so we can establish the better varieties we add these probiotics. Eating these with something with a lot of fiber can help, getting probiotics that are stomach acid resistant and protected will also help. And since they are just bacteria mostly you can honestly just eat a huge amount of them. Yogurt and cheese are huge amounts of bacteria and yeast too. This can help clear the way, like placing a tarp over a lawn before reseeding it with flowers.

Fasting for a single day can be good for your health and is more annoying than hard.

https://www.healthline.com/nutrition/fasting-benefits

https://pmc.ncbi.nlm.nih.gov/articles/PMC10675414/

https://neurosciencenews.com/mushroom-memory-neurogenesis-22476/