As for vitamins, it really depends. If you can eat a well balanced diet that provides all the vitamins and minerals that you need, you will be better off. When you take vitamins from nature then you will actually absorb what you consume. Taking them as a pill is for the most part a waste of time.

That being said, I take vitamin supplements. Getting something that has many times the daily recommend dosage is the wrong way to go about it though; you are better off taking something with half or a third of your daily dosage and taking two of them per day. If you have all of your vitamin intake at one time, then the vast majority will leave your body through your urine before your body can process it and your blood can absorb it.

Also think about your goals. About 500mg of Vitamin C throughout the day of a workout will help your muscles absorb protein and repair themselves. Once you get over 1000mg, however, it will actually retard the repair process and be counterproductive.

As for your specific recommendations about protein, fiber, sugar, and carbohydrates, I think that that all depends upon your lifestyle. Plenty of all them are present in my diet, but I am more active than most people.

Not smoking is always good advice. So is seeing your doctor regularly.