Our expert says:
As I said before, if you are eating a balanced diet then you probably only require the omega-3 (most SA diets are deficient in omega-3) and some calcium. To explain what these various nutrients are for let's have a look at them and then you can decide if you still need them: vit C - yes because I think you mentioned that you smoke and vit C is a potent antioxidant; vit B12 prevents a type of anaemia (usually people who do not eat meat, fish, eggs, milk products develop megaloblastic anaemia which is treated with vit B12); folic acid is a B vitamin which plays an important role in many metabolic processes and protects us against degenerative diseases like cancer, you could take a dose every second day to compensate for possible deficiencies in the diet; zinc is also important for the correct functioning of many biological processes (it is also found in meat, fish, eggs, cheese, and whole grains, so if you don't eat any of these foods, then take the zinc supplement). Copper is not really necessary as it is widely found in many foods. Magnesium is also a co-enzyme, but it is widely found in foods, so unless you suffer from chronic fatigue, I don't think you need to take it every day.
Hope this helps
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