A good multivitamin & mineral will tell you to take two a day (one with breakfast and one with lunch). The reason for this as because get enough of all the nutrients in one pill. Water soluble vitamins, such as vitamin B’s and C are in and out of our body in approximately 4-6 hours. Vitamin C is especially important as our bodies cannot produce its own vitamin C.
Minerals: Many multivitamins do not have sufficient minerals. A good multivitamin and mineral should have the following: Magnesium: 100mg Zinc: 10mg Selenium: 25mcg Chromium: 25mcg
A good multivitamin & mineral should also contain at least 15mcg of Vitamin D.
B Vitamins: ensure that there are enough B vitamins. You would need approximately: 10mcg of Vitamin B12 and 20mg of Vitamin B6