With so many brands and options out there, it can be difficult to distinguish between a good vitamin to take and an unnecessary mix. As a first step, always ensure that you buy vitamins that haven't expired. Vitamins lose their strength as time passes, so it's important to take them while their expiration date is still far away. Also, keep in mind that if a particular vitamin upsets your stomach, it's unlikely that it has to do with the brand. Instead of changing companies, try taking the pill at a different time of day or with food to see if your upset stomach gets better.
Step 1
Talk to your doctor if you have a particular deficiency or a medical condition that can be helped by taking a certain vitamin. Your doctor should be able to tell you what to take and in what strength. Let your doctor know of any prescription medications you're taking, in case there are interactions you should be aware of.
Step 2
Stay away from fancy combinations. According to a Reader's Digest article, time-release formulations, chelated minerals and chemically synthesized versions don't necessarily do anything for you. Instead, stick to natural versions of the vitamins you choose.
Step 3
Read labels and skip vitamins that contain tars and sugars. They're add-ons that your body doesn't need. You might also want to skip preservatives and artificial coloring, although that will considerably limit the brands you can buy.
Step 4
Choose multi-vitamins that contain what you need and nothing else. Things like allergen-free products or extras like bioflavonoids are usually just marketing gimmicks. Unless you have an allergy to a specific ingredient, allergen-free means nothing, and the added nutrients are usually provided in such small quantities that they have no effect.
Step 5
Buy a vitamin that contains no more than 150 percent of the daily value (DV) needed, as recommended in a report from Harvard Medical School. Higher dosages are fine if you have a particular medical condition or are taking the vitamin under medical supervision. Otherwise, stay on the safe side.
Step 6
Look for the USP (United States Pharmacopeia) seal. Because there's no obligatory standardized test for nutritional supplements, manufacturers don't need to submit to any quality testing. The USP is a voluntary test that confirms the product contains what's mentioned in the label and has the right quantities. A company that agrees to the USP is usually producing quality products.
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