Intake through better eating is preferable. That's because vitamins and minerals work together with other nutrients found in protein, carbohydrates, fat and water. A good reason to try to get as much nutrients as possible from food is that there may be other components in food that are not in supplements. Nutrients in foods are more powerful and will produce fewer side effects, compared to the pill or capsule form of the same nutrient. Side effects from supplements may include harm to the immune system and toxicity in the blood.
Vitamin deficiencies can change over time.
Your bodies ability to absorb nutrients may improve or lessen. Vitamin E Wheat germ oil, safflower oil, mayonnaise, wheat germ, cottonseed oil, fortified cereals and breads, almonds, avocado, and whole grains. Your dietitian can analyze your actual intake of nutrients and recommend specific foods or supplements to boost any shortfalls in your diet. Centrum or Theragran-M or the store brand equivalent are good choices. Your body will never know the difference if you spend more or less money.