How to Compare Vitamins
Overview
If you've ever tried to pick out a vitamin standing in the aisle at the pharmacy, you know it can be confusing. While a vitamin supplement cannot replace a healthy diet, a vitamin that meets most of the requirements below can provide insurance for any shortcomings in an otherwise healthy diet.
Step 1
Look for the United States Pharmacopeia (USP) seal. This seal shows that the supplement has been tested and will dissolve or disintegrate, and does contain all the listed ingredients. A vitamin without the seal may pass through your system undissolved, providing no benefits.
Step 2
Look for an expiration date that is at least as far away as the amount of time it will take you to take the vitamins according to the recommended dosage. Look for signs of package integrity.
Step 3
Look for 100 percent of the Dietary Reference Intake (DRI) of the B vitamin complex: B-1 (thiamine), B-2 (riboflavin), B-3 (niacin), B-6, B-12 and folic acid. Vitamin B-6 should be limited to 100mg or less. Vitamin B-3 (niacin) should be limited to less than 3,000mg. Adequate folic acid is especially important for women of childbearing age.
Step 4
Look for 100 percent of the DRI of vitamin D.
Step 5
Look for 200 to 300 IU of vitamin E. If you take blood thinners, talk with your doctor about the amount of vitamin E you need.
Step 6
Look for at least 90mg of vitamin C for men and 75mg for women.
Step 7
Look for adequate but not excessive vitamin A. Vitamin A is supplied as beta carotene or retinol (also called vitamin A palmitate or vitamin A acetate). Too much retinol can lead to bone weakness and hip fractures in women. Too much beta carotene in supplements can increase the risk of lung cancer among smokers. The beta carotene you get from your food doesn't cause the same problems. Look for a vitamin with no more than 4,000 IU of retinol, and no more than 15,000 IU of beta carotene.
Step 8
Look for at least 20 mcg of vitamin K. The daily recommended intake is 90 mcg for women and 120 mcg for men. The majority of your vitamin K should come from the foods you eat. If you take blood-thinning medications, such as Coumadin, or have a clotting disorder, talk with your doctor about how much vitamin K you should be getting.
Tips and Warnings
- Products labeled "women's formula" usually have more iron, and may contain other ingredients thought to improve women's health. Products labeled "men's formula" usually contain less iron, and may contain other ingredients thought to improve prostate health. Products labeled "senior's formula" usually contain less iron and less vitamin K. Unless you are taking a blood thinner, you need the DRI of vitamin K. "Stress formulas" often contain extra vitamin B and C. "High potency" means that the vitamin has 100 percent of at least 2/3 of most vitamins.
- "Advanced," "complete" and "maximum" have no legally defined meaning.
About this Author
Stephanie Crumley Hill is an award winning writer, former magazine editor and childbirth educator who writes about family and health. She homeschools her daughter, loves to knit and crochet, and shares paranormal novels with her husband, a fellow writer and martial arts expert.
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