In 1994, the U.S. Food and Drug Administration stopped regulating the sale of vitamins, minerals and supplements. Manufacturers operate on an honor system to disclose certain information on their labels to consumers and must notify the FDA if they are going to include anything revolutionary or new. Most multivitamins manufactured by reputable and well-known companies are similar in content and dosages, with variations for age and gender. You should read labels carefully, however, to make sure you're not getting too much or too little of the vitamins your body needs. It's important to stick to recommended dosages.
Vitamin A
Vitamin A prompts cell growth and mutivitamins deliver it in a variety of forms, including beta-carotene and retinol. The best multivitamins contain 900 mcg in the retinol form for men and 700 mcg for women. Too much vitamin A can cause bone problems and birth defects, and it can disrupt your body's use of the vitamin D portion of multivitamins, so it's best to choose multivitamins that contain beta-carotene instead. The body converts vitamin A from beta-carotene as it needs it, so it's impossible to get too much. Reputable manufacturers note on their labels what percentage of vitamin A comes from retinol and how much comes from beta-carotene.
B Vitamins
Folate, also known as vitamin B-9, reduces neural tube defects in fetuses. Other B vitamins may reduce the risk of heart disease and some have reputations as stress-busters. The Institute of Medicine suggests 400 to 600 mcg of folate, sometimes called folic acid on multivitamin labels, 5 mg of vitamin B-6 and 50 mcg of vitamin B-12.
Vitamin C
Vitamin C is a powerful antioxidant and it contributes to the body's production of collagen. Sometimes multivitamins will label vitamin C as ascorbic acid. Recommended content is 90 mg for men and 75 mg for women per day, but you can increase this somewhat more if you smoke because smoking depletes the body of this vitamin. The Institute of Medicine warns against any multivitamin that contains more than 2 g of vitamin C.
Vitamin D
People who live in northern climates, who have dark skin or who are home-bound often run the risk of insufficient levels of vitamin D. This can result in osteoporosis and heart disease. On the flip side, however, very high doses of vitamin D are toxic. Look for a multivitamin that contains approximately 600 IU, and 800 IU for those older than 70 years of age. If you are dark-skinned, home-bound or live in the northern portion of the country, speak to your doctor to see if you need more than the recommended dosage.
Vitamin E
Some multivitamin labels will refer to vitamin E as alpha-tocopherol. There is some speculation that it can cut the risk of cancer in men, although not necessarily in women. According to the Harvard School of Public Health, research into other benefits of this vitamin is ongoing as of 2011 and has not yet been definitive. The recommended dosage is 200 IUs daily in healthy individuals.
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