I'll suggest you look at a B-vitamin capsule and then add to
it as you wish. Also I'll suggest your wrong on vitamin E
and given your mine set you'll likely choose some useless
formula with racemic alpha tocopherol.
I'll instead suggest (since you seem to a ultra-conservative)
a high gamma natural E capsule plus a vitamin k1/k2 capsule
and I don't get one of those worthless 100 mcg type tablets.
Get a big one with 10 or 15 milligrams. Taking the K will
permit the use of a higher dose of E without an ill effect, IMO.
Also for all the fall and winter months, I'll suggest you consider
a higher dose of vitamin D3. I take 5000 IU during the
fall and winter. Even now some quite conservative authority
types (people who don't read much) advise a 1000 IU of
vitamin D on a year round basis (or they don't want
to explain the ends and outs to the great unwashed masses).

I do agree with you on the iron speaking in general.
On the copper that depends
if you supplemental intake of zinc is high or low. More zinc
may mean you need a bit more copper. And it may depend
on whether you've been using something like minocycline or
related drug.

If you want to keep your B-1 intake low, add in 100 milligrams of
benfotiamine. Of course, you don't know what I talking about
and you think a 100 milligrams of anything is a large dose.

Next I suggest a couple of grams of TMG as this will do much of
what folks try to do with high dose B-6, folic acid, and B-12.
I'll still suggest as you age the use of high dose B-12 supplement
and not just the cyano version of the vitamin but also
the methyl form.

I'd also suggest avoiding beta-carotene as you'll likely be buying
all trans beta carotene as opposed a mixture of cis and trans
as found in a carrot plus a carrot would contain alpha form as well.
Indeed, I suggest you buy some carrot and dark green veggies
instead. Moreover, try making salads based on parsley instead of
lettuce.

If you what to be really conservative on the B-vitamins you might
try a nutritional yeast. Several tablespoons depending on brand
and level of fortification can replace a b-vitamin and some
minerals as well.

I'll suggest a high dose biotin of say 5 or 10 milligrams
as most people are over-weight or will be. And given
the the evidence and the if you can afford it, consider
a 100 milligrams of r-alpha lipoic acid. That r is important
by the way. If it doesn't have it, then it is a racemic form
and is inferior in function crudely speaking.

The above is not medical advice. Rather it was written for
your entertainment. Confirm all that I say from
primary lit, not from the textbooks (written by boneheads)
or the popular lit (often written by the airheads).

Russia is rising again.

I would buy something on sale, plus a pill cutter and cut the pills
into whatever size I wanted. I do this with aspirin all the time,
cause the generic aspirin (325 mg) is exactly 4X larger than the low
dose I want to take and they are cheaper than those aspirin advertised
as low dose, expecially Bayer. I simply split them into fourths. In
fact, I can get almost 3X the med. for the same price, if I do it this
way. Now, the doses are not EXACTLY 1/4, but close enough for aspirin.
This is to save money, but there is no reason I can see why you
couldn't split vitamins, provided they are not made of different bands
of this and that, but are all the vitamins nicely mixed together which
is the only way I have seen vitamin pills. Oh, this wouldn't work with
capsules though, only hard or semihard pills. Watch your fingers.
That's a razor blade in the pill splitter. dkw

Vitamin intake may depend on a few things - how old you are, how
active you are, male or female.
Thats why there really isnt a one size fits all.

I found this article of vitamin brand comparison interesting:
http://www.consumersearch.com/www/family/multivitamins/review.html

But it seems like youve been reading too much anyways  ;-)  as to how
you determined
the amounts you do or dont want in a multivitamin - these formulations
are really meant
to work together - a certain amount of this may be necessary for
another amount
to be effective or absorbed.  And I think we all need more minerals
because we dont get enough
from the foods we eat. Also I thought you'd be more likely to find
something
to meet your wants in a healthfood brand vitamin but you can try a web
search for say
'multivitamins no iron' and compare what comes up. Also online browse
thru the
LEF website under 'multivitamins' at : http://www.lef.org/

joanne

Such a formulation would be totally worthless, IMHO.  And, would be
very likely to pass through your digestive track without being
digested.

Therefore, it would be totally unethical to recommend such a totally
crappy formulation.