Experts agree that the best way to get the vitamins you need is through a balanced diet. Eating a variety of foods also will give you the other nutrients you need to stay healthy. Research does suggest that some people may benefit from taking a multivitamin. These include: pregnant women and nursing mothers older adults vegetarians frequent aspirin takers heavy drinkers smokers. If you think you may need a supplement, talk to your doctor. How much of a particular vitamin you need depends on many factors. These include your age,

weight, activity level, family history, general health, and stress level. But beware of taking too much of any vitamin. Megadoses of some, such as vitamins A, D, E, and K, can be toxic. Daily Vitamin Requirements Included here are the current Recommended Dietary Allowances (RDAs) for 11 important vitamins. These recommendations come from the Food and Nutrition Board of the Institute of Medicine, National Academy of Sciences. Foods that are good sources of these vitamins also are noted. Check to see if you are eating some or all of the foods listed for each vitamin on a regular basis. If you are, you're probably getting enough of that vitamin. If not, you might consider adding some of those foods to your diet.