Vitamin supplements can have real nutritional value if taken in the right forms and doses. Some vitamins are better absorbed from certain sources, such as vitamin B12 from foods and iron from animal sources. However, if taken in adequate doses, vitamins can help fill any deficiencies in our diet. It is important to have a varied diet with fruits and vegetables to get all the necessary vitamins, but a vitamin D supplement is often recommended, especially in winter months when sunlight exposure is limited. In some cases, like for older adults, specific supplements may be recommended for prevention of conditions like osteoporosis. You can find recommended vitamin doses on Health Canada's website.