The vitamins you need to be most careful about overdoing are the fat-soluble vitamins (A,D,E,K). They tend to build up in your body. However, many people are vitamin D deficient (and don't realize it)... especially if you live in the northeast. Research is showing even people who live in the south are starting to become vitamin D deficient due to less sun exposure and increased sunscreen use. Many doctors are now routinely checking patients (via bloodwork) at their physicals.
I always recommend that my patients find a vitamin supplement that supplies no more than 100% of recommended daily values for any vitamins, but most especially the fat soluble vitamins. These are not the upper acceptable limits for these vitamins, so if you follow this rule of thumb you shouldn't go over acceptable limits.
I also just saw Dr. Oz on Oprah last week and he is recommending taking your multivitamin, splitting it in half, and taking 1/2 in the morning and 1/2 at night (roughly 12 hours apart). This makes sense as your body can only utilize so much of any vitamin at one time. For instance, you can only absorb approximately 450 milligrams of calcium at one time ~ so if you are taking a 1,000 mg pill you are excreting a lot of calcium in your urine. I have also found that certain vitamins, especially those in pill form... can be very difficult for the body to digest and absorb (in the hospital we called them bedpan bullets). I find it better to take them in either liquid form or powder form. They tend to be a little pricier, but you I believe you get better dosing that way.
Hope this helps.
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