I am interested in taking a multivitamin as a supplement to my diet. Every multivitamin I look at contains 600% of this and 400% of that - I don't really want to see numbers that high. I don't even really want to see 100% - I would be most comfortable with seeing 20% across the board. I am not looking to get all of my micronutrients from this pill, just use is as a supplement to the food I am eating. Googling doesn't turn anything up. Does anyone know of such a product?
As long as you are on a healthy diet you should not have to worry about your vitamins.
I am quoting from an answer from Skeptics.SE on the same topic:
There answer is not necessarily a simple "yes" or "no."
[…] Vitamin supplements are all about avoiding a vitamin deficiency. There really is no added benefit to getting more vitamins once you're at sufficient levels. The trick is that it's not that easy to keep track of whether or not you are.
[…] No, you do not need vitamin supplements if you get sufficient levels of vitamins anyway. There is no added benefit to getting more than enough vitamins.
[…] It is worth looking into whether or not you belong to any of the risk groups, to assess whether or not you would be in need of supplements, or perhaps, and preferably, a change of habits. For a healthy adult to take multi-vitamins sounds to me like hedging your bets, but a pill a day won't get you intoxicated either.
From another answer to a related question from skeptics.SE:
[…] So basically the recommendation is to eat plants, not to eat vitamins. Vitamins are not a good substitute for eating a lot of veggies in this sense.
If you are concerned that you might suffer from some kind of deficiency you should -in my opinion- adjust your diet before taking supplements. There is no good reason to avoid eating fruits and vegetables on a diet I would call healthy.
I think it is based on what your body can handle.
For example, if the bottle says it has 512% Vitamin B, your body will consume a percentage of that and the rest will be dumped out, when you attend the bathroom. That is because most vitamins are water soluble.
Read this article: Yahoo Answers - the answer is a bit straight to the line for how I talk.
My brother is a body builder, and he told me that he never takes vitamin pills, he injects them, as his body will take more that way, as it goes straight into his blood. He also said, if you take a pill, your body will absorb 60% of the pill.
So if you see something that says it contains 20% of this, then your body will probably only absorb about 60% of it.
Hope this helps!