Choosing the Right Multi-Vitamin

When looking at the endless bottles of vitamins at the pharmacy, it can be quite confusing trying to pick the correct multi-vitamin, or knowing if you are. We all know that it’s important that we get most of our vitamins and minerals from a healthy, varied diet. However, numerous dietitians, physicians and nutritionists recommend that most adults should also take a multivitamin every day in order to ensure that any gaps in nutrition are filled.

When picking a multivitamin, do not assume that the more expensive vitamins, which are often found at health food stores, are better in quality or more absorbable than vitamins that may be cheaper. Often, the best vitamins can be found at your local drug store, and generic brands are generally fine. However, you should be aware of what to look for in a vitamin. The National Academy of Science’s Institute of Medicine (IOM) has updated its recommendations regarding how much of every vitamin and mineral are required each day.

Basic Criteria for Multi-vitamin

First, when reading the label, ensure that the multi-vitamin contains at least 100% of the Daily Value for each of the following nutrients:

B1 - Thiamin
B2 - Riboflavin
B3 - Niacin
B12
B6 (100 mg minimum)
Vitamin C
Vitamin D
Vitamin E (100 mg maximum)
Folic acid

And as for minerals, the multi-vitamin should contain:

Iron (18 mg)
Magnesium (100 mg minimum)

Beneficial Multi-vitamin Extras

There are other nutrients which are beneficial and can improve a multi-vitamin. Many of the better multi-vitamins also include the following: 0.9 mg of copper, 50 mcg selenium, and 11 mg zinc.

Unnecessasry Multivitamin Extras

You do not need the following nutrients included in your multi-vitamin supplement: iodine, manganese, molybdenum, chloride, boron, biotin, and pantothenic acid. You generally get more than enough of what you need of them from your daily diet. You generally do not need to worry about the potassium and phosphorous content of your multivitamin. Generally speaking, the amount of potassium contained in multi-vitamins is not very high. Also, it is abundant in a number of foods, including many fruits and vegetables. Additionally, the getting less phosphorous from your multi-vitamin is better, as it disrupts calcium absorption and you get sufficient quantities from food.

Multivitamins are NOT a Substitute for a Healthy Diet

A multi-vitamin is not an adequate substitute for a varied and healthy diet and doesn’t contain the myriad of disease fighting compounds contained in colorful vegetable and fruits. Attempt to eat a varied diet which includes at least six ounces of lean meat or other protein food, particularly fish and beans, healthy fats (olive and canola oils, nuts, and seeds), several helpings of low-fat dairy products, a minimum of six servings of whole grains, and at least five servings of a variety of colorful fruits and vegetables each day.

For more information regarding vitamin and mineral requirements visit the National Academies of Science, Engineering and Medicine, Dietary Reference Intakes.