I do vitamins for overall good health -- strong hair is a side effect. I use to take a multi for years but found that getting it all in 1 tablet greatly reduced the efficacy and perhaps some nutrients may have even canceled each other out (because shouldn't be taken at same time). Anywho, I now split the following with meals twice a day (4 with morning meal and 3 with lunch or dinner) -- the results were awesome and immediate when I started getting specific formulations targeting specific issues. I have never experience side effects taking vitamins, I always take with food. Here is my list:
1. Chromium w/calcium (weight management & carb control)
2. Hi-Potency B-Complex (energy!)
3. Zinc w/B6 (skin)
4. Iron w/B12 & folic acid (blood, I'm mildly anemic)
5. Super Antioxidant (A,C,E, selenium & other antioxidants to combat free-radicals)
6. Digestive Enzymes (bromelain, papain, pancretin, lactase, other enzymes for weight manangement/digestion)
7. Biotin - this is recent addition since I've become hair obsessed and I noticed that my B-complex only provides 50% of recommended biotin. May get a more expensive B-complex next time with the full amount of biotin in order to eliminate one pill)
8. Water (1 to 2 liters per day, depending -- usually can get 1 liter down no problem, and then about half way thru the 2nd each day)
I also supplement my foods daily with brewer's yeast, wheat germ and flaxseed meal (in protein shakes or on cereal).
Well, I DO try to stay on top of the health game, at least as far as food is concern . . .