barneys formula for beginners.

1000iu of vitamin D or D3 also called cholecalciferol can go up to 2000iu in summer (softgels preferred with no vitamin A in them)

one small multivitamin (one a day type)
one ibuprofen 200mg(advil or motrin)
one vitamin B12 25-100 mcg especially if over 60
one 400mcg folic acid (on the days you get sun)
one 100mcg selenium

3-6 fish oil 1000mg ..you might want to increase it depending on size and severity and reduce dosage to 3 or less if you get anxious, hyper or manic feelings
2 flax oil 1000mg

take all every day in any order with any meal(i do take the ibuprofen with the evening meal) and get some sun with no sunblock until prepink expose the skin to sun...as often as possible or a tanning booth can help.