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vitamins and minerals regulate the functioning of almost every system and organ in your body. getting the RDA of vitamins and minerals day in and day out is actually quite difficult unless your meals are well planned to do so. there are no super foods with everything you need. most foods (any vegetable for example) might have a lot of 1-2 of a particular vitamin and no significant amount of any other.
A multi vitamin is a good, healthy thing to take everyday or even twice a day. there is not a huge difference between vitamins... i would just buy a Centrum multi vitamin or some well known brand. if you are exercising a lot, then you need to take a look at your diet and any additional requirements you might have, particularly with minerals like calcium for example.
everyday... i go to the gym and lift and do cardio now. getting back into my old routine.. here is what i take daily
multi vitamin
flax seed oil
calcium
vitamin c
iron
b complex
anti oxidents
glucosomine
amino's
glutamine
protein of course
oh... and roids
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