hey, i don't really know what type of vitamins are good for you and how much is a good in take. I just usually look at basics protien, fat, carbs and fibre, So if any of you could tell me which are good and which are not and why of the following below, would be deeply appreciated. These are:

Sodium (comes under nutrients, but still not sure)
Vitamin C
Thiamin (B1)
Riboflavin (B1)
Niaclin
Vitamin B6
Folic acid (Folacin)
Vitamin B12
Pantothenic acid
Calcium (think its good, but heard some guys chatting about different types of calcium, like milk dehydrates bones or something)
Iron

any feedback would be well appreciated thanks.

There are sooo many different vitamins & minerals I wouldn't worry about eating specific ones. Just eat a bunch honeydew,cantaloupe,strawberries and other fruits and veggies and you'll be o.k.

All of the above and then some keep your body... Well, your body, and sustain your life. ALL Vit/Min have a place in the body and at least one or more functions.

Dont try and guess a right combo, because no one knows the EXACT amount of what you need. The only thing we do know is that you need them.

Eat your fruits, veggies, and a balanced meal, and take your multi if you so choose. You'll be fine. Dont stress over it.