Multi-vitamins are indeed almost useless because the amounts of the active ingredients are insufficient to accomplish specific nutritional objectives. Virtually all Americans are deficient in B vitamins, vitamin d3 and omega 3. Countless properly structured studies have validated the benefits of supplementation with substantially higher dosages than occur in a multi-vitamin. 12% of our 20k genes are switched on or of by vitamin d3. Omega 3 has prevented 40% of sudden cardiac deaths in a well structured study of at risk humans.
B vitamins are essential for normal brain functions.
If you feel like you need supplements, then take a good multi, but research your special problems and take additional to deal with them. For example: Winter depression - Vitamin D. Allergies - Vitamin C (personalized dose) 4 times a day, Pantothenic Acid, 200-300 mg per day. Morning sickness or motion sickness - B6 (25 mg or more, be careful if pregnant). Varicose veins - Vitamin E and Vitamin C (research dose). Back pain - Calcium and magnesium (2 to 1 ratio), and Boron 3 mg. if post menopausal. Use Google do research. Buy books on therapeutic nutrition. Study, learn, experiment.
“Multi-vitamins are indeed almost useless because the amounts of the active ingredients are insufficient to accomplish specific nutritional objectives.”
You are correct. RDA is no guide. RDA makes sure that supplements are in-effective.
There are a few things that are critically short in our diets and that are needed in doses much greater than RDA. You mention D3 and B-vitamins. Very much needed. I take and recommend D3 at 10,000 units daily. Vitamin C is another one that is critical. Primates, including humans do not make vitamin C. All other animals except guinea pigs make their own, and make it in great abundance where there is trama.
Dr Levy, MD and Cardiologist says cardiovascular disease is a form of scurvy. He has treated patients with mega doses via IV for years. He now says Liposomal vitamin C is even more effective. Liposomal C does not cause loose stool, btw.
Alpha Lipoic Acid is another supplement the body needs. It benefits the liver and other organs in significant ways.
There are other supplements equally important and effective. Dr Miller and John Hopkins need to stick their Big Pharma drugs up their proverbial butts.