The number of vitamin and mineral supplements on the market seems to increase every day. All it takes is a quick stroll down any supermarket nutrition aisle to illustrate just how many vitamin choices you have. But determining which ones are right for you can be difficult. Multivitamin supplements are sold alongside individual vitamin supplements, and there are even vitamins targeted toward certain groups, such as supplements designed specifically for women or senior citizens. And then there's the question of whether you need a vitamin supplement at all. While everyone's situation is different, a few basic guidelines can be helpful for customizing the right vitamins for you.
Step 1
Aim for a balanced diet. The first step in ensuring that your body obtains the vitamins it needs is eating well. That's because experts agree that whole foods are the best source of vitamins. MayoClinic.com explains that vitamin pills can't provide some of the important benefits of real food, such as fiber, phytochemicals and antioxidants. By basing your diet on a wide variety of foods from the main food groups -- fruits, vegetables, protein, grains, dairy products, nuts and seeds -- you'll provide your body with the beneficial nutrients it needs.
Step 2
Speak to your doctor about supplements. Most people don't eat a perfect diet, and you may need a vitamin supplement to "fill the gaps" in your nutrition. Your physician can help determine whether you might benefit from a vitamin supplement.
Step 3
Read the label when picking a multivitamin, if your doctor recommends one, to check for high-quality ingredients as well as an appropriate nutrient make-up. Specifically, look for a supplement with "USP" on the label. These letters stand for "United States Pharmacopeia," and indicate that the vitamin within has met strength and purity standards set forth by the USP testing company. Regarding nutrient contents, the University of Arizona Campus Health Pharmacy recommends you choose a multivitamin that offers, at the very least, 100 percent of the Daily Value for vitamins A, C, D, E, B-1, B-2, B-6 and B-12, as well as niacin and folic acid. (See References 2) In addition, you should look for 100 percent of the Daily Value for the minerals copper, chromium and zinc.
Step 4
Add an extra iron, calcium or vitamin D supplement if your doctor feels you need more of these nutrients than is typically offered in a standard multivitamin. However, follow your doctor's recommendation closely, as excessive doses of iron can be toxic.
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