Taking a multivitamin can provide your body with necessary vitamins that are not found in your diet. A multivitamin may come in tablet, liquid, powder or chewable form. Some tout the benefits of time-release; however, this has not been proven to be effective. It is possible, and even desirable, to obtain most of your vitamin needs through your diet. If you are unable to do so however, a multivitamin may help you reach your dietary goals. The question that needs to be answered, however, is "which multivitamin is right for me?"
Choosing an effective multivitamin
When choosing a multivitamin, look for one which contains the following vitamins:
B1, B2, B3, B6, B12, vitamin A, C, D, E and folic acid.
Although a multivitamin may contain calcium, it is probably not enough. The average person needs 1,000-1,200 mg of calcium a day, while the average amount of calcium in a multivitamin is typically 200 mg. It has not been proven that a person needs more iodine, manganese, molybdenum, chloride, boron, biotin or pantothenic acid, so you don't have to look for these in a multivitamin. Iron is best avoided in a multivitamin, as an adequate amount is most likely already found in your diet. Those who are anemic should consult a physician when choosing a multivitamin. Also, the average multivitamin does not contain very much potassium or phosphorus, so these are not necessary in a multivitamin.
Multivitamins are not regulated the same way that food and other products are. ConsumerLab.com found that of 21 multivitamins it tested, more than half had either too much or too little of necessary vitamins, or they had been tainted with substances such as lead. You must carefully research the multivitamin that you choose. When reading labels, look for the words laboratory tested and quality guaranteed. These should have been tested for contamination, potency, as well as other industry standards. It also means that the multivitamin actually contains the ingredients which it lists. Something else to look for on a multivitamin label are seals from the United States Pharmacopoeia (USP), NSF International (NSF) or ConsumerLab.com (CL). It has been recommended that you stick with a mainstream multivitamin name, such as Centrum or One-A-Day.
Women who are pregnant or breastfeeding may need a special prenatal vitamin, which can be prescribed by a doctor. Prenatal vitamins contain extra folic acid, which reduces the risk of neural tube birth defects in babies. Other multivitamins may not be safe to take while breastfeeding or pregnant, so it is important to check with a doctor before taking anything.
Cancer patients should also check with a physician before taking a multivitamin, as cancer cells need vitamins to survive.
Some medications can be affected by a multivitamin, so it is important to consult a physician if you take a prescription drug.
How to take your multivitamin
You may feel queasy or nauseas after taking a multivitamin. One way to avoid this is to take it after a meal, and with a full glass of water. Don't take your multivitamin with milk, as this can affect the way the multivitamin is absorbed. If this does not help, you may want to switch brands.
If your multivitamin is chewable, make sure you let it dissolve in your mouth before swallowing it. If your multivitamin comes in liquid form, use a measuring spoon, not a table or teaspoon, to measure your dose.
What should your multivitamin contain?
Never take more than the recommended dose, or more than one multivitamin product.
The recommended amount for each of the vitamins in a multivitamin can be found on the USDA website, under the Dietary Reference Intakes. Do not rely on the Daily Value Percent recommendation, as it hasn't been updated since 1968.
It is possible to overdo the good of a multivitamin. Vitamin A has been associated with increased risk of hip fracture. Retinol, found in Vitamin A can also be toxic in large amounts. Vitamin C may cause an upset stomach and diarrhea. Too much Vitamin A, D, E and K can be life-threatening.
Minerals, which are often found in multivitamins, can also be harmful when too much is ingested. Increased urination, uneven heart rate, stomach bleeding, confusion, muscle weakness or limpness and tooth staining are all possible side effects of a mineral overdose.
 | Vitamins and minerals do more than keep you healthy, they're also responsible for proper functioning of various systems in the body including metabolism, digestion, muscle and nerve response, cell repair and blood clotting. |
 | Calcium needs vary based on gender, age and lifestyle. How can you be sure you're maintaining adequate calcium levels? Eat foods high in calcium and consider taking calcium supplements, especially if you're a woman who's postmenopausal. |
Good vision is one of the benefits of vitamin A, but this antioxidant is essential to reproduction, bone growth and cellular function, and white blood cell production. |
Vitamin E is a fat-soluble vitamin comprised of eight different compounds, each with its own function and use in the body. Its most active form in humans is called alpha-tocopherol which has been associated with reducing the risk of heart disease, certain cancers and cataracts. |
Keeping abreast of the latest health news can be intimidating. Everyday something changes, it seems, so taking a mulitvitamin should keep you one step ahead of the game when it comes to preventing illness and disease. |
