When choosing a multivitamin that contains vitamin A, E and zinc, look for the "USP Verified" symbol on the label. This is a voluntary program that ensures the manufacturer has followed the guidelines for purity, quality and potency of the supplement as set out by the United States Pharmacopeia, a non-governmental agency that sets standards for prescription, supplements and over-the-counter health care products made or sold in the United States.
Vitamin A
Vitamin A covers a number of different compounds called retinoids. These include retinol and retinal, and are referred to as preformed vitamin A. From retinal, the body can also synthesize retinoic acid. Beta-carotenes, or carotenoids, can be synthesized by the body to make retinol, and are known as provitamin A carotenoids. You may see both, or either, on a label. According to the Linus Pauling Institute, it is possible to reach toxicity levels with preformed vitamin A, which may cause dizziness, diarrhea, headache, fatigue, and in severe cases, liver damage and death. It recommends receiving part of the recommended dietary allowance, RDA, of 3,000 IU, through beta-carotene. Always check with your doctor first.
Vitamin E
Vitamin E is an umbrella designation for eight types of antioxidants. Of those eight, the one that has the most nutritional significance is called alpha-tocopherol. It appears in the body in the largest quantities and is the vitamin E that most supplements list on the label. Most manufacturers' vitamins contain 30 international units, IUs, of vitamin E. The RDA is 22 IU. The Linus Pauling Institute recommends 200 IU per day of natural vitamin E - alpha-tocopherol. Before taking any supplement, get the go-ahead from your health-care provider.
Zinc
Minerals come from the earth and are found in plant sources, and indirectly, in animals. The amount of any mineral in vegetables will vary greatly, depending on the soil conditions where they are grown. Zinc can be found naturally in most nuts and legumes, some seafood and dairy products. Different types of zinc supplements are available, including zinc picolinate, zinc acetate, zinc sulfate and zinc gluconate. Zinc picolinate may be the most easily absorbed of all the zincs, but data is still inconclusive, notes the Linus Pauling Institute. Supplements should be checked out by your doctor first.
Choosing the Right Brand
When choosing your supplements, higher price does not mean better vitamins. According to the Linus Pauling Institute, generic brands may have the same quality and a much lower price tag. It adds that by buying generic, you may be able to purchase a year's supply of good quality vitamins for as little as $30. Always read the labels first, starting with your generic brands. To ensure you're receiving both vitamins A and E, and the mineral zinc, make sure the label states it is a vitamin and mineral supplement. The label will also state what vitamins and minerals are included and how much of each. If in doubt, ask your pharmacy staff. Vitamins should be taken only at the advice of your doctor.
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