Choosing a Vitamin Plan for You.

How great would it be if we could get all the nutrients we need on our dinner plates, every night. Perhaps in a perfect world it would be easy, but in realty we don't even come close: Less than a quarter of us eat five servings a day of fruits and vegetables, the minimum recommended by the American Heart Association. Factor in a national fondness for refined flour and sugar and we're pretty much guaranteed to fall short of the national mark. Even "enriched" flour is augmented with only some of the nutrients (the B. vitamins) that were lost in the refining process, while refined sugar contains no vitamins or minerals at all.

Supplements are convenient, they're affordable, and they're everywhere but that's the problem. Every week we hear about a must-have that can make us livelier, leaner, lovelier, or happier - and its become confusing to us all.

We've divided the 21 most vital options into two menus: Our "mutli-taskers" are supplements that benefits everyone, while the "specialists" address specific needs or conditions. What you need depends on who you are and how you spend your time. Do you live to work or live to work out? Are you a party animal or a couch potato - or a bit of both? Choose two or three from each menu to create your own custom blend. You can follow one or two of the three lifestyle-based plans listed below, or order a la carte.

The Couch Potato	The Workaholic	The Weekend Warrior
You may be lost in a good book or glued to the tube. You may be recovering from the flu or stuck at your desk. But sitting for long periods can lead to weight gain and heart disease, especially when there's too much nibbling of unhealthy snacks. To counteract a sedentary lifestyle, consider these five supplements:	Lets presume that you adore spending 12 hours a day at work, basking in your own creativity and accomplishments. Even in such an office Eden, overdoing it can be too much of a good thing, depleting your reserves of energy and leaving you vulnerability to colds and flu. These supplements will bolster your strength and immunity	Whether you're a biker, hiker, swimmer, or power shopper, if your favorite way of relaxing on a sleepy Sunday is to plunge headlong into physical activity, then you need to take supplements that will give you energy for exertion as well as those that help you recover from its effects. The following suggestions can help you cope with fatigue, aches, and pains - and generally make Monday mornings more bearables
Omega-3 fatty acids deliver oxygen to cells lessen feelings of sluggishness.	Coenzyme Q 10 provides the energy you need to keep going.	Carnitine improves stamina and aerobic capacity by helping the heart use oxygen more efficiently
Bioflavonoids strengthen capillary walls to reduce the risk of blood clots from excess sitting.	B-complex converts food into fuel and combats stress.	Calcium strengthens bones preventing fractures.
Garlic lowers glucose, and it thins the blood, which also reduces the risk of clots.	Vitamin A is essential for maintaining strong immune function.	Omega-3 fatty acids speed recover from fatigue.
Folic acid helps prevent cardiac disease and lessens mild depression due to lack of exercise.	Vitamin C boosts immunity and reduces the effects of stress.	Bromelain prevents inflammation caused by overexertion and sports injuries.
Chromium steadies blood-sugar levels preventing the munchies.	Zinc helps support the action of other nutrients involved in the immune response.	Glucosamine protects and strengthens joints.

Multi-tasking These 10 options are the nutritional heavyweights, offering the most benefits for the most person. Pick at least two from this list.

VITAMIN B helps convert food into energy; keeps the nervous system and brain functioning; aids stress relief; maintains healthy skin, eyes, and hair; promotes muscle tone in the gastrointestinal tract; and supports the immune system. BEST DOSE: 50-300 mg daily. Formulas of B-complex provide all the B vitamins in the correct proportions. The B's are water-soluble and pass through the body quickly, so take them in a time-released formula or in divided doses to ensure a steady reserve. ALERT! Your need for B increases when you perspire; drink alcohol; or take diuretics, antibiotics, sleep aids, or estrogen.

FOLIC ACID (aka Folate) Normalizes cells in the cervix; helps prevent mood disorders and depression; reduces heart-damaging amino acids in the blood; and helps maintain digestive function. BEST DOSE: 400-1,000 mcg daily (pregnant women, 600 mcg; breast-feeding women, 500 mcg) Folic acid is one of the B vitamins, so if you opt to take a B-complex, you're probably already getting 400 mcg. ALERT! Synthetic hormone replacement therapy depletes folate, and drugs for arthritis and cholesterol may interfere with its metabolism. (Also: Taking more than 400mcg can mask a vitamin B12 deficiency; add B12 if you take of folic acid.)

VITAMIN C is a powerful antioxidant that slows aging; aids tissue repair; enhances immunity; helps you handle stress; maintains healthy gums; activates folic acid; and increases iron absorption. BEST DOSE: 500-3,000 mg daily. Our bodies don't make vitamin C, so we need outside sources. Ester-C is the preferred from: It's nonacidic, enters the blood faster, and stays in tissues longer (combine it with bioflavonoids for greater effect). Vitamin C rapidly flushes away in urine, so take it in a time-released formula or in divided doses with flood. Add extra if you're on anticoagulants, analgesics, corticosteroids, or oral contraceptives; or if you're undergoing surgery. ALERT! Pregnant women shouldn't take megadoses of C. Chewable forms can damage tooth enamel. Aspirin and nonesterified vitamin C taken together in large doses over time can cause stomach irritation and possibly lead to ulcers. Lower your dose if diarrhea occurs.

VITAMIN E is an antioxidant that slows aging; helps prevent cataracts; maintains healthy skin and hair; protects against coronary disease; sustains nerve and muscle functions; and relieves symptoms of PMS and menopause. BEST DOSE: 200-800 IU daily. If you have high blood pressure, start with 100 IU and increase slowly to a maximum 400 IU. Natural vitamin E is more absorbable than its synthetic from, DL-alpha tocepherol; your supplement should contain beta, delta, gamma, D-alpha (no"L"), or "mixed" tocopherols for higher amounts, take divided doses with meals that include a small amount of fat. ALERT! People on blood-thinning medications should talk to their doctor before taking vitamin E.

CALCIUM is necessary for strong bones and teeth; keeps gums healthy, acids in maintaining a regular heartbeat; is necessary for music growth and contraction; helps the transmission of nerve impulses; treats high blood pressure; promotes sound sleep; and is essential in blood clotting. BEST DOSE: 1,000 mg daily. Calcium citrate is the most absorbable from, though calcium carbonate and calcium lactate also absorbs well. To get the most benefit, take it in small doses throughout the day in liquid, tablet, or chewable form. Get 15 minutes a day of sunlight: This allows your body to manufacture vitamin D, which is necessary for calcium absorption; otherwise, supplement with 200 to 400 IU of vitamin D. Take calcium in a 2-1 ratio with magnesium. ALERT! Antacids neutralize stomach acids needed to absorb calcium. Supplemental calcium can interfere with calcium channel blockers, and isn't suggested for people with kidney problems. Too much calcium can accumulate in joints and arterial walls, contributing to degenerative disease. Because of their nondairy diet, vegans may need extra calcium.

MAGNESIUM is critical for muscle relaxation and healthy bones, and required to produce energy within cells. It helps lower blood pressure and maintain vessel tone; protects against glaucoma; is useful for PMS and menopausal symptoms; and increases insulin effectiveness. BEST DOSE: 300-500mg daily. Take chelated magnesium with meals for greater absorption. If you also take calcium, supplements with half the amount of magnesium (aim for 2-1 ratio of calcium to magnesium depending on your diet). ALERT! Overdosing causes diarrhea. Lower your dose when taking magnesium laxatives or antacids. Interactions may occur with cholesterol drugs. Diuretics deplete magnesium.

CHROMIUM enhances insulin; can increase good cholesterol; and supports immunity. Since chromium helps metabolize and control blood glucose, it may lessen the desire to snack triggered by low blood sugar. BEST DOSE: 50-200 mcg daily. Chromium picolinate is the most absorbable form and the most effective. (It's also sold as glucose tolerance factor.") Individuals on high-carb diets require larger amounts; take divided doses with meals. ALERT! Vitamin C and aspirin increase chromium absorption; zinc and antacids interfere with it. If you're taking insulin, consult your physician before taking chromium.

SELENIUM enhances vitamin E; helps repair DNA; may protect against skin, lung, breast, colon, and prostate cancers; supports heart health; promotes healthy skin and immunity; functions as an anti-inflammatory; and helps prevent birth defects. BEST DOSE: 50-200 mcg daily. Take with meals. ALERT! At greater than 900 mcg a day. Selenium can be toxic, indicated by a metallic taste or garlic breath.

ZINC is critical for healthy bones and immune function; aids antioxidant and hormones activity; promotes wound healing; helps prevent birth defects; enhances vitamin B5 and essential fatty acids; and improves prostate health. BEST DOSE: 20-50 mg daily. Taking more than 150 mg a day can cause copper deficiency. The best forms are zinc gluconate and zinc picolinate. Take iron at different times than zinc as they interfere with each others functions. Vegetarians may require zinc supplementation. ALERT! A high-fiber diet can cause zinc to be excreted; zinc is also lost through perspiration. Alcohol, infection, surgery, and taking steroids, oral contraceptives, arthritis drugs, and diuretics can reduce zinc absorption.

OMEGA-3 FATTY ACIDS helps regulate the cardiovascular, reproductive, nervous, and immune systems; are a component of cell membranes; prevent blood clots; lower levels of triglycerides and cholesterol, reduce inflammation; promote healthy skin, hair, and nails; transport oxygen to the tissues; and lessen PMS and perimenopausal symptoms. BEST DOSE: 250-3,000 mg daily. Use EPA, omega-35 in their pure form. Take in divided doses with fatty foods. ALERT! If you're on blood thinners, talk to your doctor before taking omega-35. Some people find may find omega-35 difficult to digest.

SPECIALISTS Choose supplements from this list to address specific health, aging, or lifestyle concerns.

VITAMIN A is a vital for Eyesight; maintains skin, mucous membranes, and the intestinal tract; promotes wound healing; treats acne and psoriasis; supports immune function; reduces PMS-related fluid retention; and helps prevent fatigue. (Note: Beta caroltene is the plant form of vitamin A.) BEST DOSE: 4,000 IU daily for women, 5,000 IU daily for men. Take 50,000IU for a daily or two to treat a viral infection. ALERT! Pregnant women should never take more than 5,000 IU. Diabetes can decrease carotene conversion. Liver patients and women taking oral contraceptives are at risk for toxicity; begin at a lower dosage and have your blood levels monitored.

BIOIFLAVONOIDS modulate estrogen fluctuations; lessen menopausal anxiety, mood swings, and hot flashes; strengthen capillary walls; keep skin healthy and supple; reduce inflammation; and improve vision. BEST DOSE: 50-300 mg daily. Vitamin C aid absorption. ALERT! None.

VITAMIN B6 (aka pyridoxine) lowers heart risk by maintaining normal levels of homocysteine; helps metabolize estrogen; lessens PMS symptoms; decreases fatigue; helps form strong bones; supports immune function; and treats pregnancy-related nausea and postpartum depression. BEST DOSE: 30-250 mg daily. Take with food. ALERT! High-protein diets increases need. Doses above 2,000 mg a day are toxic

VITAMIN B12 plays a critical role in nervous-system function; maintains normal levels of homocysteine, lowering heart risk. and assists in the formation of red blood cells. BEST DOSE: 1,000-5,000 mcg daily. There are two forms of vitamin B12 available in the United States. Methylcobalamin is the active form; the most common form is cyanocobalamin, which the body converts to active form. ALERT! Vegetarians risk becoming deficient in B12. The body normally maintains a five-year reserve, but when deficiency does occur, it can result in severs neurological damage. An early deficiency sign is anemia symptoms.

IRON transports blood oxygen to tissues; converts food into energy; and maintains immune function and collagen synthesis. BEST DOSE: 10 mg daily for men and 15 mg daily for women (30 mg for pregnant women). Drink 8 ounces of water when taking iron. Try ferrous fumarate or ferrous gluconate in capsules, preferably extended-release, which are easier to digest than tablets. Vitamin C and meat enhance absorption. ALERT! Iron is toxic in excess, increasing heart risk. Never double dose if you miss a day. Alcoholism increases the risk for toxicity. Calcium, coffee, and tea can inhibit absorption.

COENZYME Q 10 has antioxidants and anti-aging effects and produces energy in every cell. It also increases tissue oxygenation; strengthens the heart muscle; treats angina and high blood pressure; reverses gum deterioration; aids circulation; enhances immunity; counteracts histamine, so it's useful in treating allergies and asthma; and may lower the risk for recurrent breast cancer. BEST DOSE: 30-150 mg daily with contains fat. Gel capsules are more potent and absorbable than powders. ALERT! Keep it away from heat and light. Mild stomach upset is possible. Interacts with the anticoagulant Warfarin.

CARNITINE is a vitaminlike compound that boosts aerobic capacity; helps increase good cholesterol' and lowers diabetes-related cholesterol and tryglyceride levels. BEST DOSE: 900-6,000 mg daily. Take L-carnitine capsules with meals. To treat heart problems or enhances physical performances, try 1,000mg, two to three times daily. Alcohol and a high-fat diet increase your need. ALERT! Avoid high doses if pregnant. May cause GI upset.

BROMELAIN breaks down protein; is effective against virtually all inflammatory conditions; lessens edema; reduces the risk of blood clots; and treats high blood pressure and angina. BEST DOSE: 250-500 mg three times daily. Take on an empty stomach. If taken with meals, the enzymes will help digest the food but won't be available for treating conditions. ALERT! May enhance absorption of quercetin and some drugs. Talk to your doctor if you're taking blood thinners.

LUTEIN protects against cataracts, tunnel vision, and age-related macular degeneration. BEST DOSE: 20 mg daily. Take capsules at meals containing some fat; look for a formula tha also provides zeaxanthin ALERT! May interfere with beta-carotene absorption.

GARLIC inhibits blood clots; lowers blood pressure; lessens inflammation' lowers total cholesterol and triglycerides, raises good cholesterol; fights bacterial, viral, and fungal infections; and lowers glucose levels. BEST DOSE: 600-5,000 mcg daily of allicin, garlic's active ingredient. Look for deodorized capsules. ALERT! People on blood-thinning medication should talk to their doctors before taking garlic.

GLOCOSAMINE stimulates the growth of cartilage; reduces inflammation and relieves joint pain. BEST DOSE: 50-1,500 mg daily. Use glucosamine sulfate, not glucosamine hydrochloride or N-acetylglucosamine. It's often paired with chondroitin sulfate, but the latter is poorly absorbed and not worth the extra expenses. ALERT! There are rare occurrences of stomach upset.