Flax oil caps are a little more than useless. First oil will go rancid mighty quick And is light sensitive and needs to be both fresh kept in dark bottles and also refrigerated or they will go rancid. So the oil contained in the caps is almost certain that it is rancid.
I go on week long camping trips and without refrigeration and high heat any oil will go rancid mighty quick to I investigated the possibility of taking caps. Well it takes around 15 or more depending on their size to equal just one tbsp on the liquid. Maintenance dose is considered to be 1 tbsp per 50 lbs of body weight. I'm 5'11" and hover in the 180/190 range so lets say I should be doing 4 tbsp a day so that would mean that I would need to take 60 caps a day. Weeeeiiiiil I don't think soooo ;+D
Any good flax oil will be both kept refrigerated and in a dark bottle and also have an expiration date so try and get the freshest you can and then buy small bottles so you'll always have a fresh supply instead of having something that has been exposed to oxygen and has been in your fridge a while.
The best way to get your vitamins is from a live food source as the system really needs the live enzymes to process and use the vitamins otherwise they go right through you and you'll just pee out most of them. Other vites need fats sooooo the best way to get your vites in a readily assimillable from with the live enzymes and all kindsa other mega nutrition is through freshly made veggie juice. If one leads a busy life it can get hard to do fresh juicing consistently so when things get hectic and I don't have the time or I'm on the road I do supplement with vites but instead of pills I use a food based powder source which in addition to the vites also contain mega green super-foods like spirulina chlorella wheat grass juice etc.
The other biggie for good health and nutrition is hydration and the basic guideline for that is to drink half your body weight in oz. For example let say when I'm at 180 I should be drinking 90 oz which is approx 3 quarts and I tell ya that is the hardest thing for me and the only time I keep to it is when I take 3 1 Qt Nalgene bottles with sports spouts and fill them up first thing in the morning. Even then I hardly ever get past 2 qts. Cause that much water will keep me peeing like a race horse.......;+D