I take Flax Seed Oil and vitamin B complex that includes B-12. I would take fish oil, but flax seed oil is half the price and I'm on a budget. You can get Omega-3s and protein if you eat more salmon or other cold-water fish. I don't know where to get Bs from food, so I just take a vitamin. I have a fair amount of dairy in the form of 2% milk, half-and-half (in tea and coffee), yogurt, and the occasional splurge on good ice cream, so I don't take extra D. I also spend alot of time outside--at least an hour a day walking my dog, and I ride my bike three times a week. Gardening is picking up, so that's even more time outside. No more D is needed in my case.

I've increased my protein in the past four years and it's made a huge difference in my energy and health.

If you want a customized alternative to vitamins, you could see a nutritionist. I found them to be helpful.