Supplements - good or bad?

I just started counting calories and changing the way I eat last week, so I'm still learning.  But what I've noticed is that I'm not getting enough things like fiber, calcium, protein, and Omega-3.  So I started taking a bunch of supplements.  I bought the Soy Proetin powder, and usually add a scoop of that (25g of protein) to my yogurt in the morning.  I take usually 3-4 fiber pills (citrucil) throughout the day, and three Omega-3's.  Just got Calcium supplements yesterday (i'm lactose intolerant), those are 1200mg each.

I do eat a ton of vegetables throughout the day, make sure I have meat (i do not eat red meat or fish) at both lunch and dinner.  I just want to know if I'm taking too many supplements, not enough, if they should be taken with certain foods, etc.

My multi-vitamin (women's 1 a day weight-smart) doesn't quite have 100% of everything, which is why I thought I needed to take the other supplements.

Any advice would be great, thanks!

(i'm 26, 5'4", 204lb) 

Supplements are aren't always the best way to get those nutrients.  

 The multivitamin is a good way to go.  But you can get omega 3s from walnuts and calcium from Chinese mustard greens or spinach.  Also don't forget that there are good lactose free brands too like Lactaid milk (it comes in 2% and skim just like regular milk) and calcium fortified soy milk (which has protein like dairy too!) 

 You can try tricks like adding grape nuts cereal to your yogurt for fiber (and if you eat lots of veggies and fruit you may be fine in that department) or making a simple egg white omelette in the mornings to get practically pure protein without the powders.  Also look out, sometimes those powders have lots of calories depending on what they are made for.   

 It might just take a little research but by making small changes you can get alll your nutrients without having to pay for supplements.  Also if you are worried about getting too much of something add up what you get from your food plus your vitamin and additional supplements...compare it to daily recommendations from your doctor or nutritionist (or check online). 

 

:-)

Try not to rely to heavily upon supplements.  Get the nutrients through your food as much as you can, and have the supplements there as more of a backup.  It doesn't sound like you're taking too much, just don't get to the point where you're having bad food with the thought that you have the supplements so you're getting everything you need.

i take vitamins but only whole food vitamins and only a multiple, not lots of different bottles.  ask at your health food store and they will be able to help you.  i think vitamins are important, but get as much as you can out of the foods you eat.  change white bread to high fiber bread, eat more fruits for fiber too.  good luck and i hope this helps.  kat