CRON-o-meter.<p>Meet all RDAs with just a variety of whole quality foods before adding supplements, get more calcium (or magnesium) than phosphorus, and ensure sufficient quality sleep (ZMA, melatonin, blocker glasses, etc). Maybe 20-30 minutes HIIT/lifting every other day.<p>Everything else is based on genetics (testing results run through interpreter sites).<p>Vitamin D3 (+ K2) is a common issue. Can also get via special light. Serum 25(OH)D in the 40s (ng/mL) if not doing anything special or to the top of range (~100 ng/mL).<p>Second is magnesium (at least 1:2 with calcium or 10 mg/kg overall, whichever is greater).<p>AOR Ortho-Core is great. Same with Thorne, Naturelo, and Life Extension.
I try to focus on getting my vitamins from actual foods when possible. I try to only supplement with protein (Orgain powder) for weightlifting, and vitamin d due to inside lifestyle. The biggest benefits from sticking to "real" foods is that it helps keep my caloric intake down while still staying full, still struggling with that though.