First and foremost, eating well is essential. Nothing can replace a healthy diet-one that is rich in whole grains, fruits, vegetables, and calcium- and protein-rich foods. I don’t take a daily multivitamin myself, because I eat lots of nutrient-rich foods everyday. However, if you want to take a standard daily multivitamin that has 50-100% of the RDA, that’s fine (if you are postmenopausal, make sure that your supplement does not contain iron).
In terms of additional supplements, if you are over the age of 35, I recommend a daily supplement of calcium and vitamin D. I prefer Citracal brand calcium and vitamin D supplements because they’re easily absorbed and don’t give me gas. I also take and recommend a daily supplement of 400 IU of vitamin E; normally in the diet, we get less than one-tenth of that each day. Supplementing with 400 IU of vitamin E daily helps your immune system, vision and cardiovascular health. The only other vitamin in a single nutrient form that may be beneficial is vitamin C, especially for smokers. However, this is not one I take myself, because you can easily get plenty of vitamin C in the diet through fruits and vegetables, which provide a number of other vital nutrients as well.