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Top 10 Things to Look for in a Multivitamin
Choose a supplement that contains a variety of vitamins and minerals such as chromium, copper, magnesium, zinc, and (for menopausal women and children) iron.
Check the label to determine how much of a day's worth of each vitamin and mineral you are getting. Look at the Daily Values (DVs) or the U.S. Recommended Dietary Allowances (RDAs) for this information.
Be cautious of multivitamins that provide unnecessarily large amounts of B vitamins. The DVs are 1.5 milligrams (mg) for B1, 1.7 mg for B2, 20 mg for niacin and 2 mg for B6. Also, the fat soluble vitamins (A,D,E,K), if taken in very large quantities can also be toxic. Aim to take in close to 100% of the USRDA for each nutrient.
Be wary of multivitamins that contain ingredients such as ginseng, alfalfa, cayenne, coenzyme Q-10, and bee pollen. Sometimes these substances are added even though there is little scientific evidence to support their use.
Be aware that some multivitamins provide certain ingredients in such miniscule amounts that they are worthless. Given that there are no DVs for herbs, carotenoids, flavonoids, isoflavones and other phytochemicals, there is no way to know whether the quantities provided in a multivitamin are enough to matter.
Be wary of products that list their ingredients in the smallest of increments such as micrograms (mcg) instead of milligrams (mg). Some manufacturers use this technique to make it seem as if they are providing a larger amount of an ingredient.
Be cautious about multivitamins that claim to offer "high potency" substances. This terminology means only that they contain at least 100 percent of the DVs for at least two-thirds of the total nutrients-not that they provide more than the DVs or more absorbable nutrients.
Know that specialized formulas of multivitamins (for men, women, or seniors) are not regulated and so some manufacturers determine on their own, and sometimes in error, what vitamins or minerals a target population needs.
Be aware that although the name of a product may suggest it can relieve symptoms of certain things such as balding or menopause, there may not be sufficient scientific evidence to back these claims.
Look closely at claims that describe how an ingredient can affect the structure or function of the body. Such claims are often followed by a disclaimer that notes that the Food and Drug Administration (FDA) has not evaluated the statements made on the label.
If you are still unsure of your needs or confused about choosing a supplement that is right for you, please seek the advice of your physician or a Registered Dietitian.
Choose a supplement that contains a variety of vitamins and minerals such as chromium, copper, magnesium, zinc, and (for menopausal women and children) iron.
Check the label to determine how much of a day's worth of each vitamin and mineral you are getting. Look at the Daily Values (DVs) or the U.S. Recommended Dietary Allowances (RDAs) for this information.
Be cautious of multivitamins that provide unnecessarily large amounts of B vitamins. The DVs are 1.5 milligrams (mg) for B1, 1.7 mg for B2, 20 mg for niacin and 2 mg for B6. Also, the fat soluble vitamins (A,D,E,K), if taken in very large quantities can also be toxic. Aim to take in close to 100% of the USRDA for each nutrient.
Be wary of multivitamins that contain ingredients such as ginseng, alfalfa, cayenne, coenzyme Q-10, and bee pollen. Sometimes these substances are added even though there is little scientific evidence to support their use.
Be aware that some multivitamins provide certain ingredients in such miniscule amounts that they are worthless. Given that there are no DVs for herbs, carotenoids, flavonoids, isoflavones and other phytochemicals, there is no way to know whether the quantities provided in a multivitamin are enough to matter.
Be wary of products that list their ingredients in the smallest of increments such as micrograms (mcg) instead of milligrams (mg). Some manufacturers use this technique to make it seem as if they are providing a larger amount of an ingredient.
Be cautious about multivitamins that claim to offer "high potency" substances. This terminology means only that they contain at least 100 percent of the DVs for at least two-thirds of the total nutrients-not that they provide more than the DVs or more absorbable nutrients.
Know that specialized formulas of multivitamins (for men, women, or seniors) are not regulated and so some manufacturers determine on their own, and sometimes in error, what vitamins or minerals a target population needs.
Be aware that although the name of a product may suggest it can relieve symptoms of certain things such as balding or menopause, there may not be sufficient scientific evidence to back these claims.
Look closely at claims that describe how an ingredient can affect the structure or function of the body. Such claims are often followed by a disclaimer that notes that the Food and Drug Administration (FDA) has not evaluated the statements made on the label.
If you are still unsure of your needs or confused about choosing a supplement that is right for you, please seek the advice of your physician or a Registered Dietitian.