Manganese Eliminates fatigue, aids in muscle reflexes, improves memory, and reduces nervous irritability. Good sources include nuts, leafy green vegetables, peas, beets, egg yolks, and whole grain cereal. Zinc Accelerates healing, promotes growth and mental alertness, and decreases cholesterol deposits. Found in round steak, lamb chops, pork loin, wheat germ, brewers yeast, pumpkin seeds, eggs, ground mustard, and non-fat dried milk. Notice any foods listed above that occur more than once.
Vitamins are natural substances found in foods.
By eating a variety of healthy foods such as fruits and vegetables, lean meats, grains, etc. Or by taking supplements which can come in forms like capsules, tablets, powders and liquids. You should take a dietary supplement after the largest meal of the day. Vitamins don't spoil, or become harmful to you over time, they just loose their effectiveness. To prevent this from happening too quickly, store them in a cool dry place.