• Echinacea - Can lessen the symptoms of colds and infections;
• Lycopene - Can lower risk of heart disease and cancer;
• B6 - Strengthens immunity and may help lower risk of depression, heart disease and memory loss;
• B12 - Helps prevent depression, anemia, memory loss and heart disease;
• Vitamin C - An antioxidant that maintains tissue, boosts immunity and promotes healing. It may also reduce risks of cancer, heart disease and sun damage;
• Iron - Can help prevent fatigue, strengthen immunity and maintain alertness and memory;
• Magnesium - Can aid in regulating blood pressure, formation of bones, muscle contraction and may also lower the risk of diabetes and heart disease;
• Omega-3 Fats - Helps lower the risk of heart disease, bone loss, osteoporosis, memory loss and can reduce the symptoms of rheumatoid arthritis; and
• Zinc - Can speed healing, strengthen immunity and help maintain strong bones.

With all of the vitamin supplements out there, it can be confusing deciding which ones you should take. Keep in mind that everyone can benefit from a multivitamin which takes care of the most important nutritional needs.

In addition to a multivitamin you should consider a separate calcium supplement if you are not consuming at least 3 servings per day of calcium-rich foods, such as yogurt and milk.

A separate magnesium supplement may be necessary if you are not consuming enough magnesium-rich foods. Some multivitamins may include calcium and magnesium, so check the label before adding a separate calcium or magnesium supplement.

Omega-3 fats come as a separate supplement that should be taken if your diet is not rich in fish, nuts or avocados.