Cross-Over

Centrum has high percentages, many 100% daily values. Theoretically, you would only need a "100%" if you did not eat anything at all. Physicians differ on their advice for vitamin supplementation. One article I read discussed how some physicians themselves take a half a multivitamin, or a children’s vitamin, so they receive less than "100 percents". Others take full multi-vitamins, and some don’t take any at all.

If you don't eat healthy, which is a broad description; I would recommend eating a fortified cereal. Even tasty cereals such as honey-nut cheerios have many vitamins in 100% daily value. If you can't eat a fortified cereal daily, a multivitamin would be beneficial. It probably won’t harm you; because most water soluble vitamins, minerals, etc require very high doses to cause toxicity. You can get toxic on fat-soluble vitamins (A,D,E,K) more easily, so use caution and good judgment on how much Vitamin A, D, E, and K is being given in your vitamin of choice.

Your best bet would be to eat a healthy, balanced diet containing a lot of fruits, vegetables, and whole grain breads. Don’t forget to eat lean meats (preferably chicken) in moderation, only a couple servings a day are needed. Servings are not big either. Eat some fish regularly for essentially fatty acids, but beware of deep-sea fish because they may contain dangerous amounts of mercury. Try not to add salt to foods, and cook with vegetable oils.

I got carried away, and was trying to be witty. In reality, a special few have the time and discipline to eat that healthy. I know I don't. If interested, pick up a nutrition book from your local library, and make small, but achievable goals.