Multivitamins contain a mixture of the 13 essential vitamins: A, C, E, D, K and B-complex vitamins B-1, B-2, B-3, B-5, B-6, B-7, B-9 and B-12. These vitamins are used in the body to keep the eyes, nerves, teeth, bones, muscles, blood, brain, hair and skin healthy. Zinc works to release vitamin A from the liver, in addition to helping produce new cells and aiding in wound healing.
Step 1
Take multivitamins that contain zinc. Most complete multivitamin formulas contain both vitamins and minerals, which include the mineral zinc. Look for a complete multivitamin that contains at least 8 mg of zinc for women or 11 mg of zinc for men, which are the recommended daily allowances according to Harvard Health Publications.
Step 2
Take a zinc supplement along with your multivitamin. Provided your multivitamin does not contain the mineral zinc, take a separate supplement that contains no more than 40 mg of zinc, which is the safe upper limit, according to Harvard Health Publications. Zinc tablets are available for purchase over the counter in most grocery stores and pharmacies.
Step 3
Eat foods that contain zinc while taking your multivitamin. These include red meat, poultry, oysters, fortified cereals, beans and nuts.
Tips and Warnings
- Do not take zinc supplements unless you're told to do so by a physician. Most people get enough zinc through eating healthy foods. However, if you are deficient in zinc, your physician may suggest that you take more than the recommended daily allowance. He also may suggest that you take a zinc supplement in addition to taking a complete vitamin that already contains zinc.
- If you are asked to increase your zinc intake, do not take more than one multivitamin to do this. Taking more multivitamins than necessary can cause multiple vitamin overdose. Multiple vitamin overdose is a condition that causes symptoms such as severe headache, blurred vision, nausea, vomiting or diarrhea. In most instances, multiple vitamin overdose can be treated, but multivitamins that contain minerals such is iron may cause mineral poisoning, which can cause death in severe cases.
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