How do I choose the best multivitamin for me?
A good diet is the foundation for better health, but even the most knowledgeable consumers don’t always eat the way they should. With today’s hectic lifestyle, taking a daily multivitamin is more important than ever to help bridge the gap between an inadequate nutrient intake and what your body needs for optimal health. Picking the best multivitamin depends on your gender, age, and general state of health.
Read on to learn more about what nutrients Americans are lacking and key guidelines for choosing a multivitamin to suit your needs.
Inadequate nutrient intake is widespread
According to the 2005 Dietary Guidelines, several target groups fail to consume an adequate intake of essential nutrients and may benefit from supplementation.1 Children, adolescents and adults often fall short in their intake of vitamin E, magnesium and potassium. Adults frequently fail to get enough vitamin C, and many people need extra vitamin D.†
Furthermore, the 2005 guidelines indicate that practically everybody — children, teens and adults alike — fail to consume enough calcium from their diet. Although multivitamins often supply some calcium, a separate calcium supplement, in combination with dairy products or calcium-fortified foods, is usually needed by most people to meet the recommended daily allowance for their age group. Everyone over the age of 8 needs at least 1,000 mg of calcium per day, and teens and seniors need even more — 1,200 to 1,300 mg.†
Choosing the best multivitamin for your needs
Women
Adolescents and younger women, especially those with heavy menstrual periods, may require iron in supplement form (9-18 mg per day). Menopausal women should opt for an “iron free” formula. Women considering pregnancy should be sure their daily multivitamin provides 400-800 mcg of folic acid to support a healthy pregnancy, but limits the amount of preformed vitamin A such as retinyl palmitate or retinyl acetate to no more than 5,000 IU. A high amount of preformed vitamin A is considered unsafe for a developing fetus.†
Men
Men should choose an “iron free” formula to avoid iron build-up in the body. Most men consume plenty of iron from their diet. Unlike women of childbearing years, men don’t lose this mineral every month through menses; therefore, iron in supplement form is not needed.†
Vegetarians
Vegetarians who exclude all animal products from their diet including eggs and dairy products (i.e., vegans) should take a multivitamin with extra vitamin B12. Other important nutrients for vegans include vitamin D, calcium and zinc.2†
Over 50
All persons over age 50 should choose an “iron free” multivitamin unless directed otherwise by their physician. Vitamin B12 in supplement form is especially important for older individuals since the ability to absorb this nutrient declines with age. Vitamin D is needed in higher amounts as a person ages, and many older people don’t synthesize enough of this nutrient due to inadequate sun exposure, so a multivitamin with 400-600 IU of vitamin D is important.†
Health Concerns
If you’ve been diagnosed with an illness, or are a smoker or heavy drinker, talk to your physician before taking any supplement, including a multivitamin. Many illnesses and lifestyle habits such as heavy drinking or smoking can lead to poor nutrient intake or deplete certain nutrients. Your doctor can help you decide which products would best meet your specific nutrient needs.†
References
- United States Department of Agriculture. Dietary Guidelines for Americans 2005. Available at: http://www.health.gov/dietaryguidelines/dga2005/document/pdf/Chapter2.pdf.
- American Dietetic Association. Position Paper on Vegetarian Diets. Available at: http://www.eatright.org/Public/GovernmentAffairs/92_17084.cfm.
† These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.