Here is a handy chart which not only shows why various vitamins are useful, but also where you can find them.
When looking to buy a multivitamin its recommended that you find one that pick one that has all the vitamins in it, and if you have a very active lifestyle pick one with higher dosages. So remember to read the label instead of just buying the one which is on sale.
Although if its on sale AND turns out to have all the vitamins you are looking for, absolutely, buy it.
|Vitamin||What the vitamin does||Significant food sources|
|B1 (thiamin)||Supports energy metabolism and nerve function||spinach, green peas, tomato juice, watermelon, sunflower seeds, lean ham, lean pork chops, soy milk|
|B2 (riboflavin)||Supports energy metabolism, normal vision and skin health||spinach, broccoli, mushrooms, eggs, milk, liver, oysters, clams|
|B3 (niacin)||Supports energy metabolism, skin health, nervous system and digestive system||spinach, potatoes, tomato juice, lean ground beef, chicken breast, tuna (canned in water), liver, shrimp|
|Biotin||Energy metabolism, fat synthesis, amino acid metabolism, glycogen synthesis||widespread in foods|
|Pantothenic Acid||Supports energy metabolism||widespread in foods|
|B6 (pyridoxine)||Amino acid and fatty acid metabolism, red blood cell production||bananas, watermelon, tomato juice, broccoli, spinach, acorn squash, potatoes, white rice, chicken breast|
|Folate||Supports DNA synthesis and new cell formation||tomato juice, green beans, broccoli, spinach, asparagus, okra, black-eyed peas, lentils, navy, pinto and garbanzo beans|
|B12||Used in new cell synthesis, helps break down fatty acids and amino acids, supports nerve cell maintenance||meats, poultry, fish, shellfish, milk, eggs|
|C (ascorbic acid)||Collagen synthesis, amino acid metabolism, helps iron absorption, immunity, antioxidant||spinach, broccoli, red bell peppers, snow peas, tomato juice, kiwi, mango, orange, grapefruit juice, strawberries|
|A (retinol)||Supports vision, skin, bone and tooth growth, immunity and reproduction||mango, broccoli, butternut squash, carrots, tomato juice, sweet potatoes, pumpkin, beef liver|
|D||Promotes bone mineralization||self-synthesis via sunlight, fortified milk, egg yolk, liver, fatty fish|
|E||Antioxidant, regulation of oxidation reactions, supports cell membrane stabilization||polyunsaturated plant oils (soybean, corn and canola oils), wheat germ, sunflower seeds, tofu, avocado, sweet potatoes, shrimp, cod|
|K||Synthesis of blood-clotting proteins, regulates blood calcium||Brussels sprouts, leafy green vegetables, spinach, broccoli, cabbage, liver|