daily dose Rob via Compfight 

First and foremost, eat right! Include at least 6, preferably 9, servings of colorful fruits and veggies in the daily diet, 5 servings of whole grains, 3 servings of vitamin D-rich nonfat milk products, and a few nutrient-packed servings of legumes or extra-lean meat, chicken, or fish. But, we also know that people who take supplements are better nourished than people who don’t, according to a recent study from Tufts University in Boston. We also have a wealth of research showing that people who supplement have lower risks for certain ailments, from cancer and heart disease to age-related muscle loss and cataracts. So, fill in the gaps on the days you don’t eat perfectly by taking a moderate-dose multi vitamin, a calcium-magnesium tablet, and at least 220mg of the omega-3 DHA. The good news is that some vitamins, like folic acid and vitamin B12, are better absorbed from supplements than from food! Also, some vitamins, like vitamin D, are impossible to get enough of from diet alone, so a supplement can help fill in the gaps there, too.