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What About Multivitamins?
Multivitamins are by far the most popular type of vitamin and mineral supplement on the market, and with good reason. For only a few cents per pill, you get all the important nutrients you need for good health - and then some. Multivitamins also offer a way to fill in the gaps when diet falls short. But, along with this easy insurance come an overabundance of choices. As a general rule, fancy brand names have no advantage over plain-jane generics. Look for 100% of the daily value (DV) for most nutrients and then:
Watch out for too much A. It should have no more than 100% of the daily value (5,000 IU) of vitamin A and only 4,000 IU, or 80% DV, from retinol. Lower retinol amounts - around 2,500 IUs - are even better. Too much retinol may increase your risk of bone fractures.
Pay attention to iron. Iron in a multivitamin is a smart move for a woman in her childbearing years, but if you're a man or a postmenopausal woman, choose a multivitamin with little or no iron.
Don't overload on trace minerals. Some multivitamins contain high levels, even going above the UL.
Beware of "extras." Some companies throw in bonus nutrients like ginkgo, ginseng, lutein, choline and minor trace minerals like boron, vanadium and nickel, jacking up the price, but doing you little good and, perhaps, harm.
Check for the logo. The United States Pharmacopeia (USP) is a private testing organization that sets standards for disintegration, dissolution, strength and purity. However, they do not test for safety or any special benefits.
Read the expiration date. Be sure the expiration date is at least several months away.
Don't swallow fancy claims. Some vitamins contain chelated or colloidial minerals, with a claim that they are better absorbed and utilized. There is no scientific evidence to support this.
Be natural. With the exception of vitamin E - which is better absorbed in its natural form - buying vitamins and minerals in their "natural" state doesn't make a difference. Both synthetic and natural vitamins are equally potent. In the case of folic acid and vitamin B-12, synthetic forms are actually better absorbed than natural forms.
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