Here is a great video to touch on why, even on a raw food diet, it may be necessary to supplement.And another reason to grow your own food!
The first one being an organic cold process vegan multivitamin for women, by Earth Shift products. I adore all their products, they're top quality at whole sale prices. Like Don mentioned in the short video above, I also don't take it daily, if one day I decide I don't need it, I don't take it. My diet is very healthy, so I'm happy doing so, this prolongs my supply as well. I've barely taken it at all this month. I've been tracking all my nutrients with CRON-O_Meter, and I pretty much go over in vitamins and nutrients, so I have been basing my intake on that, on a need to take basis.
Another vitamin I take is B-12. Since I don't eat meat I wanted to make sure my B-12 intake is sufficient, so I take Dr. Mercola's Vitamin B-12 booster, that comes in a spray form. I like the spray because I can choose how much to take daily, and it's a quick absorption method of taking this vitamin. It comes in a 30 servings spray bottle, and a serving is 6 sprays, that delivers 1.2mg, which is 20,000% of the %DV.
The next essential vitamin I take, which I consider the most important one is Vitamin D, also a spray from Dr. Mercola. In its 6 spray serving it delivers 6,000IU, which is 1,5000% of the %DV. It was a daily essential for me in the winter, but now that the weather is warming up, if I get to spend efficient time in the sun, I just skip that day. I can't stress enough how important Vitamin D is to your overall health and in preventing disease...so get some sunshine!
Another powder I take pretty much daily is Resvertatrol. This is another amazing antioxitand that can protect you from the damages of aging while helping to “switch on” your anti-aging genes. Resveratrol is a type of phytoalexin containing a key enzyme called stilbene synthase. It activates certain proteins called “sirtuins,” which your body produces naturally to extend life under conditions of stress (like starvation). Sirtuins transmit signals to every cell in your body that cancel out the effects of aging. I get a packages with 250 servings. Each serving is only a small 1/4 tsp that I put in my smoothies or raw chia meal. It's pretty much tasteless so I'm happy to be able to get this antioxidant without having to drink red wine! Which is the more widely known place to get a concentrated dose...however along with that benefit you get the harmful effects of the alcohol as well. Other foods with resveratrol include grapes and vaccinium berries like blueberries, bilberries and cranberries.
A spice that is a must to mention is Turmeric. I'm not s Huge fan of the taste, but would have it in Indian curries growing up (however I don't eat cooked foods at this time, so I switched to having it in teas. Since I don't like the taste too much I then switched to taking it in pill form. It's a super spice that shouldn't be ignored! If you want to take just ONE spice for your health this is the one to take. In addition, ayurvedic and Chinese medicines utilize turmeric to clear infections and inflammations on the inside and outside of the body. But beyond the holistic health community, Western medical practitioners have only recently come on board in recognizing the benefits of turmeric. It blocks cancer and is a powerful antioxidanve and anti-inflammatory. And since it's best raw, I like having it in the pill form to get a good dose with a simple glass of water.
I'd like to mention probiotics as well. An essential for digestion health. I take mine in pill form because I don't enjoy any fermented foods really, which is a great way to get in those probiotics.