A survey found that 88% of Americans lack sufficient vitamin E, 44% don't get enough calcium, and vitamins D, A, and C, as well as magnesium, are also lacking in many people’s diets. No wonder that around $71 billion was spent on dietary supplements in the U.S. last year.

But you can have too much of a good thing. Many people who drink vitamin waters and green smoothies and take a daily multivitamin/mineral may be overdoing it.

For example, the daily value for vitamin E is 600 IU (15 mg). Some vegetable oils as well as sunflower seeds, almonds, mangoes, tomatoes, spinach, and broccoli can provide what you need.

However, the SELECT trial shows that taking 400 IU daily of vitamin E supplements made from alpha tocopherol (on top of what comes from food) can increase men's risk of prostate cancer. Some of the adverse effects may come from using alpha tocopherol as vitamin E.

There are eight forms of tocopherol, and you need to get a mix. For example, I believe gamma tocopherol supports brain and eye health, and that benefit requires you to get your vitamin E mainly from food.

As for calcium, the recommended adult intake is 1,000 mg to 1,200 mg per day. You can get that from non- or low-fat dairy, kale, broccoli, and canned sardines and salmon.

Studies also show that a daily calcium supplement of 1,000 mg to 2,000 mg may increase the risk of cardiovascular disease and kidney stones.

Get a blood test to check all your nutrient levels. Then your doctor can determine needed — and safe — supplement levels for you.