I have taken a multivitamin for years. However, it makes me sad that for something so studied and ubiquitous, there's still no proof AT ALL that an otherwise healthy individual benefits from taking a multi-vit. I've made all the arguments how we cannot get them all from food, either, but the fact remains.
I was reading through reader's digest recently and they had a thing on these. Although I've known that too many of a fat soluable vitamin could be bad, I figured the numbers would be high. In fact, even in numbers one gets from a standard multi-vitamin, there have been studies showing INCRESED risk for certain things.
Your favorite bodybuilder's quotes aside, there is little real evidence at all that otherwise healthy sedentary people or athletes should be taking a multi-vitamin or any other vitamin supplement.
As far as supplements go, just be wary of the amount of heavy metals.
Yes, guys shouldn't take Iron. This is why men's one a day stopped putting it in. It's an example of new science that debunks the old and then we go "oh, crap, I wish I knew that before."
I have a bottle of Twinlab Dual-Tabs, which are great multi-vitamins. I've basically stopped taking them. I still take glucosamine/chondroitin, though tailoring that back, I think it's probably of little benefit to me, which leaves me now only taking in 2 grams of fish oil/day.