Take a Daily Multivitamin

Choosing a Multivitamin

Your best source for obtaining micronutrients is through whole foods. Various circumstances may prevent you from eating healthy - that's where a multivitamin may fill in the gaps. A multivitamin is a nutrition supplement that provides a variety of vitamins and/or minerals.

You May Need a Multivitamin, If You Are:

• Eating unbalanced meals
• Short on sleep
• Pregnant or planning to be
• Breast-feeding
• Ill or have medical conditions
• Stressed
• Lactose intolerant
• Vegetarian
• Consuming tobacco or alcohol
• Depressed

How to Select a Multivitamin

If you maintain a healthy eating style, you may not need a multivitamin. Research is not clear about whether there are any additional benefits of a multivitamin if you are already well-nourished. However, a multivitamin can help fill nutritional gaps for students whose eating style limits the amount of nutrients they consume. 

If you decide to add a multivitamin to your daily routine, look for something affordable that contains 100 percent of the Daily Value (DV) for:

• A
• B-1 (Thiamin)
• B-2 (Riboflavin)
• B-6, B-12
• C
• Chromium
• D
• E
• Folic Acid
• Niacin
• Copper
• Zinc
• 30 percent of the Daily Value for Vitamin K
• Iron
  • - 18 mg Pre-Menopausal Women
  • - 0-10 mg Men and Post-Menopausal Women
• Expiration date a few months from your date of purchase, to allow time to finish the product before it expires.

More is not Always Better

Avoid excess, choose a supplement with:

• No more than 500 mg of phosphorous because we get plenty from our food.
• No more than 200 mg of B-6 because higher doses may cause nerve damage.
• No more than 15,000 IU of beta-carotene because higher levels may increase the risk of lung cancer in smokers.
• No more than recommended amount of iron (see above) because higher levels may increase your risk of heart disease, cancer, and constipation.

Calcium Supplements

• Calcium recommendations for adults:
  • - 1000 mg - Up to age 50
  • - 1200 mg - 51+ years old
• Due to its size, the daily value of calcium does not fit into a "one a day" multivitamin. You may need to take more than one pill a day.
• If you consume less than three servings of dairy per day take 300 mg of calcium for each serving you miss.
• Use a calcium citrate or calcium carbonate supplement.
• Take calcium with meals for better absorption.
• Vitamin D is important for calcium absorption: It can be found in: fortified milk and milk products, fish, egg yolks, a daily multivitamin, and the body makes it when exposed to sunlight.

Important Questions and Answers

If you have questions about multivitamins, consult with your physician or a registered dietitian, especially if you have a chronic illness.

1. Where should I buy my multivitamin?
   Local drug store, health food stores, supermarkets, through the mail, or online.
2. When is a good time to take my multivitamin?
   Multivitamins are best taken with meals to ensure optimal absorption.
3. How much should I pay for my multivitamin?
   A 30-day supply can cost as little as $1 to as much as $15.
4. What does the Daily Value* (DV) stand for?
   The daily value is the term on a food label that indicates recommended daily intakes of the nutrient.

Tips for Remembering to Take Your Daily Multivitamin

• Take your multivitamin with meals for best results.
• Take a one-a-day multivitamin.
• Take calcium supplements separately.
• Try chewable multivitamins if you don't like pills.
• Set your alarm to take your multivitamin at the same time each day.
• Keep your supplements in a visible place.
• Put your bottle of multivitamins next to your keys and take one before you leave the house.
• Write yourself a note and stick it to your bathroom mirror.
• Set a goal for yourself; take one multivitamin everyday for a week.