Supplements aren't necessary for the person who eats a healthy diet. But since many of us don't always do that, here are simple guidelines for what you need and how best to get it.

• Multivitamin: Look for one that contains about 100 percent of the RDA (recommended dietary allowances) for most vitamins and minerals. It's the one best supplement you can add to your daily diet, healthy or not.

• Vitamin C: Experts differ on the amount needed for antioxidant benefits, but a safe amount seems to be 250-500 mg a day. It's easy to get that from foods such as oranges, grapefruit, tomatoes and peppers.

• Calcium: 1000-1500 mg a day is essential for bone health. One cup of milk contains about 300 mg calcium; if you need more, take it in supplement form.

• Vitamin E is an essential antioxidant that most likely helps prevent heart disease. Foods containing vitamin E tend to be high in fat: vegetable oils, fish and wheat germ. If you choose a supplement, look for 400 IU vitamin E as d-alpha tocopherol for improved absorption.

• Selenium works hand in hand with vitamin E, so if you take one you should also use the other. It is found in Brazil nuts. Try for 50-100 mcg a day.