I can't tell you how many times that I have heard someone say or have been preached to about the uselessness of vitamins and other supplements. "Your body can't process them..." "Vitamins aren't recognized by the body..." and other statements like this. Science is all over the place on this subject. You can't get 10 scientists to decide what they want on a pizza let alone agree on on any given subject. So what are we as the average person left to do? Normally I defer to science and studies but in this case I have to rely on my experience, experiences of others and anecdotal "evidence". So, I see it like this: Supplements like protein powders, carbohydrate supplements and oils/essential fatty acids are foods. Stating that the body doesn't "recognize" foods is preposterous. The plan I have used for my own body is to have as many vitamins, minerals and amino acids floating around my system that if there is a need for them, my body will pick them up and utilize them. The excess products will be excreted if not used. Ever wonder what that foam is that forms in the toilet while urinating? That's excess proteins. Your body doesn't need them so...
Of course there are exceptions to my theory, such as surplus carbs turning to fat via various metabolic processes. Also it is important to know that some vitamins can build up to toxic levels. These are primarily the fat soluble vitamins such a A, D, E and K. But for the average person who is healthy, the minor supplementation of these vitamins through commercially available tablets or capsules is not likely to cause any problems in any way.
How about the athlete or person who trains intensely and frequently? Just as they will require better quality food and more of it, so will their vitamin and other supplements need to be consumed in greater quantities than the average person. How much exactly? This is something your coach and/or nutritionist should help you determine.
What about brands and their quality? This subject is also quite subjective. I refer my athlete clients to Species Nutrition products. They have created some of the best products out there. No hype or fancy ad campaigns, just complete and useful supplements. Other quality products can be obtained just about anywhere and with a little research on your part, you will find what makes the most sense for you. Don't go overboard right away. As with everything I tell people to start slow, get a baseline routine in place and you can add to it in time.
Bottom line: Take a quality multivitamin daily, supplement your protein intake with protein powders/shakes and learn more about this aspect of nutrition.
p.s. If you chose to look into Species Nutrition products you can use the following discount code on their website for 25% off your order: Coach25
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