According to the folks at Harvard, here are a few quick tips to getting the right vitamins.
1. Eat a healthy diet - A multivitamin provides some insurance against deficiencies. However, a diet rich in fruits, vegetables, nuts and healthy oils, and low in red meat and unhealthy fats is recommended. Let the Healthy Eating Pyramid be your guide.
2. Choose a daily multivitamin - A daily multivitamin is an inexpensive nutrition insurance policy. Try to take one every day.
3. Think about D - In addition to its bone health benefits, there's growing evidence that getting some extra vitamin D can help lower the risk of colon and breast cancer. Aim for getting 1,000 to 2,000 IU of vitamin D per day. This likely will require a daily multivitamin.
4. Say no to "megas." - In general, avoid mega-dose vitamins. Higher doses of vitamin E may help to prevent heart disease, but in general, the amount in a standard multivitamin is enough to have health benefits. Vitamin D is an exception, as many people need more than the RDA.
5. Avoid "super" supplements - Don't be swayed by the wild health claims of the many health supplements advertised on TV and the Internet. If they sound too good to true, you can be sure they are. Save your money for healthy food and a good multivitamin.