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Is your new multivitamin carrying old nutrient recommendations?
If you are taking a multivitamin, then you are probably doing so to ensure that you are getting the adequate amount of vitamin and minerals. However, not all multivitamins are the same and even though your multi may claim to have 100% of the Daily Value (DV) for many nutrients, the supplement may not be adequate since these Daily Values have not been updated since the 1970's!
Recently, the National Academy of Sciences (NAS) has provided updated recommendations on many nutrients. Does your multivitamin stack up? There is only one way to find out, check your vitamin label!
Bearing this in mind, here is what to look for when choosing a multivitamin:
1. 100% is still ideal
These vitamins should be present at least at 100% of the Daily Value.
Thiamin (B-1)
Riboflavin (B-2)
Niacin (B-3)
Vitamin B-6
Vitamin C- Look for at least 90 mg of vitamin C for men and 75 mg for women (the old valud was 60 mg)
Vitamin B-12
Vitamin D
Vitamin E
Folic Acid
2. Limit vitamin A
You only need 3,000 IU of vitamin A. In supplements, vitamin A comes from retinol (also called vitamin A palmitate or acetate) and/or beta-carotene. Experts have found that too much retinol may be associated with weaker bones, increased risk of hip fracture, liver abnormalities, and birth defects.
Vitamin A - Look for less then 4,000 IU, preferably 3,000 IU.
Some labels will list the type of vitamin A:
Retinol - look for less then 2,500 IU
Beta-carotene - look for less then 15.000 IU
3. Opt for more Vitamin K*
Vitamin K - We want at least 20 mcg. The NAS recommends 120 mcg a day. Don't forget that green leafy vegetables are excellent sources of vitamin K!
If you take a blood thinning drug, such as coumadin, check with your doctor to find out how much vitamin K to get from your food and supplements.
4. 100% is not always best! Does you multivitamin have these new LOWER recommendations?
Chromium- 20 to 25 mcg for women and 30-35 mcg for men. (Up to 120mcg is safe)
Copper- 900 mcg (.9 mg)
Selenium- 55 mcg
Zinc- 8 mg for women and 11 mg for men
Calcium- 1,000 to 1,200 mg is recommended, but that is too large to fit in one pill
Magnesium - at least 100 mg, but not over 350 mg.
If you are taking a multivitamin, then you are probably doing so to ensure that you are getting the adequate amount of vitamin and minerals. However, not all multivitamins are the same and even though your multi may claim to have 100% of the Daily Value (DV) for many nutrients, the supplement may not be adequate since these Daily Values have not been updated since the 1970's!
Recently, the National Academy of Sciences (NAS) has provided updated recommendations on many nutrients. Does your multivitamin stack up? There is only one way to find out, check your vitamin label!
Bearing this in mind, here is what to look for when choosing a multivitamin:
1. 100% is still ideal
These vitamins should be present at least at 100% of the Daily Value.
Thiamin (B-1)
Riboflavin (B-2)
Niacin (B-3)
Vitamin B-6
Vitamin C- Look for at least 90 mg of vitamin C for men and 75 mg for women (the old valud was 60 mg)
Vitamin B-12
Vitamin D
Vitamin E
Folic Acid
2. Limit vitamin A
You only need 3,000 IU of vitamin A. In supplements, vitamin A comes from retinol (also called vitamin A palmitate or acetate) and/or beta-carotene. Experts have found that too much retinol may be associated with weaker bones, increased risk of hip fracture, liver abnormalities, and birth defects.
Vitamin A - Look for less then 4,000 IU, preferably 3,000 IU.
Some labels will list the type of vitamin A:
Retinol - look for less then 2,500 IU
Beta-carotene - look for less then 15.000 IU
3. Opt for more Vitamin K*
Vitamin K - We want at least 20 mcg. The NAS recommends 120 mcg a day. Don't forget that green leafy vegetables are excellent sources of vitamin K!
If you take a blood thinning drug, such as coumadin, check with your doctor to find out how much vitamin K to get from your food and supplements.
4. 100% is not always best! Does you multivitamin have these new LOWER recommendations?
Chromium- 20 to 25 mcg for women and 30-35 mcg for men. (Up to 120mcg is safe)
Copper- 900 mcg (.9 mg)
Selenium- 55 mcg
Zinc- 8 mg for women and 11 mg for men
Calcium- 1,000 to 1,200 mg is recommended, but that is too large to fit in one pill
Magnesium - at least 100 mg, but not over 350 mg.