By Kathy Sinkin, RN, CDE
A general multivitamin supplement will provide adequate levels of vitamins and minerals for most healthy people. When shopping and comparing labels on vitamin bottles, more is not necessarily better. Here are tips to help you make a good choice:
- Choose a multivitamin that provides no more than 100% of the % Daily Value (or % DV) for all nutrients included.
- The nutrients most important to have in your multivitamin are vitamins A, D, E, thiamine, riboflavin, niacin, B6, B12, folic acid, zinc, magnesium, calcium and iron.
- Generic and name-brand multivitamins are equally effective, so choose the one that is the most economical.
- Avoid taking individual supplements of vitamins and minerals unless instructed to do so by your doctor. The one exception to this rule is calcium. Many people need to take calcium as a single supplement to get an adequate level. It is generally safe for most people to consume 100% of the %DV (1000mg), but it is always a good idea to check with your doctor before taking any new supplement.
- Most vitamin and mineral supplements are better absorbed with food and should be taken at mealtimes. However, avoid taking calcium and iron with other supplements or with meals because they may decrease the absorption of each other and other nutrients.
- Men and post-menopausal women who do not have a history of anemia generally do not need to take supplemental iron unless recommended by their physician.
- Look for vitamins that have the US Pharmacopeia (USP) symbol of quality. This ensures that the vitamins meet government quality guidelines.
- Check expiration dates and follow storage guidelines to ensure optimal potency.
- As always, it is important to discuss vitamins and other supplements with your physician before taking them.
- To learn more about multivitamins and supplements, visit The National Institute of Health at www.nih.gov.
Kathy Sinkin is a Registered Nurse and Certified Diabetes Educator with Cornell Cooperative Extension of Suffolk County’s Family Health and Wellness Program. She can be reached at kcsinkin@aol.com