Jude,
So sorry for sending you to do a bunch of confusing research. So, I'll do a KISS version of what I take, with amounts taken from my nutritional healing book mentioned earlier!

A good multi vitamin, with MINERALS,with or without IRON*
Calcium (1500mg)and D(400 IU)
Vitamin E (400-600 IU)
Selenium (200mcg)
Vitamin C(1500-3000mg)
Zinc (50mg)
Lecithin (200-500mg)
Magnesium (750-1000mg) This will help your cramps
Essential fatty acids(flaxseed, evening primrose & fish oil
(as directed on package)


*Iron should be taken ONLY if a deficieny exists Al;ways take iron supplements separately, rather than in a multi. Do not take iron with a supplement containing vitamin E.

I take E and selenium together in the morning, they are synergistic.
Magnesium and part of calcium at night to promote sleep.
Calcium and C are in divided doses.
I also take the multi in the nite dose.

It sounds like a LOT of pills, but I take three little tupperware container and divide my pills into morn, noon, nite doses to take with meals.
Good luck.
I hope this is not overwelming, but a good multi isn't enough for maintaining good health.