Vitamin and mineral intake

[Hyourinmaru]

without being to much of a detail freak..
if you regularly lift, like i do now, going through the body twice a week.
would a daily intake of RDA (and\or the updated DRI) values be ok?
i dont wanna go overboard with vitamins and stuff but i dont want to like be at the minimum either.. besides taking to much dissolves the supplements anyway, and makes you buy them more often, which i kind off want to avoid.. (yesh im poor;P)
i've read around a few places but i reacon the values posted on googled sites display more of a average slacker guy\girl recommened intake.. so im asking

what referances should i be comparing when stuffing myself?

[compleks]

The RDI are based on averages (usually of a 2200calorie diet). So if you're training hard, then your RDI will be slightly increased.

You should be able to reach your quota through diet alone. But if you feel the need to supplemet with a multi vitamin, then go ahead.

[Skippy]

o.d'ing vitamins isn't really as much of a worry as I think alot of people make out I don't think, I mean so long as you don't take like 20X the dosage haha, I probably get all my needed in my diet, but I take a vitamin pill which has 100% of all the vitamins and minerals I need, but then I take things like fish oils which have more A and D in them, then my weight gainer has vitamins in too.

I'm quite fine =]

[Tossman]

o.d'ing vitamins isn't really as much of a worry as I think alot of people make out I don't think, I mean so long as you don't take like 20X the dosage haha, I probably get all my needed in my diet, but I take a vitamin pill which has 100% of all the vitamins and minerals I need, but then I take things like fish oils which have more A and D in them, then my weight gainer has vitamins in too.

I'm quite fine =]

If I'm not mistaken, I don't you get much vitamin A or D from fish oil, unless it's fish liver oil.

[Rahf]

Eating a different fruit with every meal, dispersed on three meals, will almost always grant you enough vitamins to match RDI and more often than not you'll hit 300-400%. That is on an approximate intake of 2000-2500kcal. If one does get enough from diet alone, there is no point using vitamin pills, it's just a waste.

Intoxication from vitamins is not as common as just wasting money on it.

[Hyourinmaru]

thanks alot =)