1. Fish Oil (Omega-3)
- Contains EPA and DHA, beneficial for cardiovascular and brain health
- Multivitamins do not contain Omega-3, need separate supplementation
- Recommendation: 2-3 times per week of fatty fish (such as salmon, sardines)
- High-risk groups (coronary heart disease patients) can supplement approximately 1g EPA+DHA daily under doctor’s guidance
2. Calcium Supplements
- Calcium is key element for bones and multiple physiological functions
- Calcium content in multivitamins is limited (50-200mg/tablet), far below daily recommended amount
- Chinese people generally have insufficient dietary calcium, recommend combining diet and calcium supplements
- Precautions: Divide doses to avoid single-time excess (no more than 500mg/time), total daily not exceeding 2000mg
- Recommend supplementing with vitamin D and K₂ synergistically to promote absorption
3. Vitamin C
- Participates in immune, antioxidant, and collagen synthesis
- Ordinary people can meet needs through fruits and vegetables
- High-dose supplementation has limited disease prevention effect for healthy people
- Only consider supplementation in smoking, insufficient diet, or special pathological conditions
Summary
Ordinary people prioritize food-based supplementation; those with specific health problems or insufficient diet should supplement specifically under doctor’s guidance.