Vitamin Supplements

Please post the conversion factor between an international unit of a vitamin and its metric equivalent. i.e. how many IU = X milligrams or micrograms? An international unit of a vitamin varies. I use the following table from "Food Chemistry and Nutritional Biochemistry by Zapsalis and Beck. Vitamin A, 1 IU retinol = 0.300 - 0.344...

I take a multivitamin every day. I figure it balances out what I don't eat right in my diet. What ingredients should I look for in a multivitamin? If the multivitamin has only 100% of the Recommended Dietary Allowances (RDA) for each nutrient in the supplement, it probably won't hurt you. There are RDA's for...