Oprah: And you also, as—you have to be in—aware of your own body, because as you said yesterday, I kept insisting, I kept insisting, I kept insisting that, you know, "I still don't feel great. I still don't feel great."

Dr. Oz: If you hadn't insisted, you'd be taking more sleeping medications, you would have added an antidepressant and you would be like millions of other American women. And men.

Oprah: Horrible. Horrible.

Dr. Oz: It is the biggest message of all here.

Oprah: Okay. So last week we told you we would give you the full list of vitamins and supplements Dr. Oz recommends for ultimate health. So tell us.

Dr. Oz: All right. So this is, by the way, a question I frequently get asked, so we'll break it down real simple. Two categories of people. People who might get pregnant and people who aren't going to get pregnant, which means older women and men. So if you're a female who's of an age that might become pregnant, it is important, first of all, because you're having menstrual cycles, that you get a multivitamin that has iron in it, and then you want to get less than 5,000 units of vitamin A. You don't want too much vitamin A, but you need a little bit more than the other group is going to get.

Oprah: There you go.

Dr. Oz: That's across the board. Now these folks also in their multivitamin will get folic acid, and I'm going to come back to that in a second. The group that is postmenopausal or are men also take a multivitamin.

Oprah: "Postmenopausal" means you are no longer having your period.

Dr. Oz: The period has started—I'm sorry has stopped.

Oprah: Stopped.

Dr. Oz: So the period has stopped, you're not losing blood, so you don't need the iron. Because the reason we're giving you a multivitamin with iron is to be able to restore those losses from menstruation. So when you're postmenopausal after the bleeding has stopped or you're a male, you take a multivitamin but no iron.

Oprah: No iron.

Dr. Oz: And then you need only about 2,500 units of vitamin A. Now, thankfully, there were people watching last week on our show and we got a phone call from the Folic Acid Council. I didn't even know that existed.

Oprah: There is a Folic Acid Council.

Dr. Oz: Yes. And these nice people said that I was warning folks against eating some of the foods which on the food label stated, you know, saturated fats, transfats, all these things agreed aren't good for you. But it also said on there enriched flour. Now, I wrote that because I'd much rather that people eat whole grains than enriched grains because enriched grains are whole grains, they've got the good stuff taken out of them. Right? And that's an issue for us because when you take the good stuff out and add just a little bit back, then I say to myself, "Why not just take the original food, the natural food you were supposed to be born with?" So just to clarify for the Folic Acid Council, I don't mind enriched flour if your only other option is nonenriched flour, which is these days not what most people eat. But I'd rather you eat whole grains than enriched flour.

Oprah: Okay.

Dr. Oz: Now back to—

Oprah: That's usually the first ingredient when you look at bread.

Dr. Oz: Look at all these—bread for sure. All these flour products. If it says enriched flour, just be aware you're getting simple carbohydrates. You're better with whole grains if you can.

Oprah: What you want is complex carbohydrates.

Dr. Oz: Exactly.

Oprah: Got it.

Dr. Oz: The other things we talk about omega-3 fats. Probably the most important supplement of all. It's important for the brain. Eighty percent of our brain is made from omega-3s. You want calcium and magnesium. These are important minerals that we use to build our bones, and of course to build your bones right you need vitamin D.

Oprah: Yes.

Dr. Oz: And vitamin D. is incredibly important not just for bones but for your immune function.

Oprah: You have to take the calcium and magnesium together otherwise you will get so constipated you will need surgery. You will really think you're in the delivery room, so you've got to take them together.

Dr. Oz: Right. And by the way, all these vitamins are found in foods. But to be sure that you're getting them, just take the multivitamin.

Oprah: Almost everybody's vitamin D deficient if you're living in a place like Chicago because we just don't get enough sun.

Dr. Oz: If you live north of Atlanta, you are vitamin D deficient. And vitamin D deficiency is linked to thyroid disorders because it's allowing the autoimmune process to rage. Right? That's why multiple sclerosis and other autoimmune problems are also linked to vitamin D and cancer, by the way. But thyroid in particular I mentioned for you.

Oprah: Okay. All right. I hear the phone lines are just, what, off the—raging here? Flooded. Here we go. We know you have great questions for Dr. Oz, so I'm going to talk less and let you talk to him. If you're trying to call, again the number's at the bottom of the screen. So that's 866-677-2496. And if you get through, send us your question by e-mail to the right of the screen. So Karen from Ontario, Canada, is on the phone. There you go, Karen. Hi.

Karen: Hi. My husband and I have recently—(inaudible)—and had started eating a lot of soy products. However, we've recently become aware of several studies that talk about the harmful effects of eating soy. And I just wondered what Dr. Oz thought about that.

Oprah: Good.