RWTD

I'm saying you can get a higher quality(form of v&m's)higher potency multi with all the water soluable vits(B's,c etc.)in time release form so they don't go straight out in your urine or sweat during athletic exertion.Generally for athletic cycling look for a athletic formula but these usu. tend to be marked up.So what you want is a formula of the same content but on sale etc.For example I recently bought theVitimin World Nutri-100 Gold at a half price for store brand sale which worked out to $3/mo. for a 3 mo. supply with 100 mg of B's (important for energy production),chelated minerals the best form except maybe overly pricey" whole food "forms and higher levels of c and e than centrum though you would still want to supplement these.It has more cal/mag than many brands particularly since they are in the easily absorbable amino acid chelate form but you would still want to supplement these additionally as well if not taken care of adequately by diet.For the fish oil either cold water wild(not farmed)oily fish like salmon in the diet or salmon or fish oil (or omega 3 oil derived from algae the best but pricey)as a supplement.Cod liver oil has the right oil at an economical price but has high levels of vit D as well so with the levels needed to balance the avg diet out in omega 3 fats you risk overdosing D .This is somewhat less of a problem in winter if your not getting much d from sunlight but as its fat soluable it can accumulate in the body from other sources.Hope this helps rather than confuses you.