Your intake of vitamins and minerals directly affects your health. Taking a daily multivitamin assures that you are getting all of the nutrition your body needs to stay healthy. When choosing a multivitamin look at the content as well as the quality verification. Certain vitamins on the market are specifically formulated to meet your nutritional requirements through each span of your life.
Benefits
If your diet is not well-rounded and balanced, then you may benefit from a multivitamin supplement. According to Jane Higdon, Ph.D., of the Linus Pauling Institute, multivitamin supplements may play a role in the prevention of chronic diseases such as heart disease, osteoporosis and cancer. For example, adequate intake of the B vitamins can reduce your blood levels of homocysteine, an amino acid linked with increasing your risk of heart disease. Adequate intake of vitamin D and calcium promotes strong, healthy bones which can keep osteoporosis at bay. The antioxidant vitamins C and E neutralize damaging cells that may be enough to help prevent cancer.
Your Needs
The health needs of your body should dictate your selection of a multivitamin. Our bodies are all generally the same, but different phases of life can mean different nutrient needs. For example, someone who is pregnant or of child bearing age needs more folate than her male counterpart. Your age can also make a difference. A postmenopausal woman needs more calcium than a young woman. Determine the needs of your body and then seek out a multivitamin made specifically for you. Many companies manufacture vitamins that reflect the needs of their consumers. For example, you can buy a multivitamin specifically made for use during pregnancy, post menopause or even as an athlete.
USP
Choose a multivitamin that has been USP approved. USP stands for United States Pharmacopeia which is a non-government run, volunteer agency that oversees the usefulness and standards of prescription and over-the-counter medications and supplements, like multivitamins. When a multivitamin has USP stamped on its label it means that it meets the standards for quality, purity, consistency and strength that the product claims it has. Governance of the USP is run by three sections: convention membership, a board of trustees and a council of experts. In order for a multivitamin to be considered for USP approval, it must be voluntarily submitted to the USP by the multivitamin manufacturer.
Megadose Vitamins
A good multivitamin also does not include megadoses of certain vitamins and minerals. Megadoses, especially of the fat-soluble vitamins A, D, E and K, that your body stores, can be harmful if taken in excess. Excess vitamin K can lead to liver damage while too much vitamin E may cause blood coagulation. Vitamin D in excess can cause poor growth, mental problems, stomach upset, poor appetite and excess blood calcium. Vitamin A toxicity may lead to negative symptoms like itchiness, headache, nausea, loss of appetite, dizziness, blurry vision, poor growth and may even increase your risk of hip fractures. Your multivitamin should include 100 percent of the daily values of the vitamins and minerals your body needs.
References
- Linus Pauling Institute: What to Look For in a Multivitamin Supplement; Jane Higdon, PhD; November 2003
- USP.org: About USP
- MayoClinic.com; Dietary Supplements: Nutrition in a Pill?; June 2010
- Harvard School of Public Health: Three of the B Vitamins: Folate, Vitamin B6, and Vitamin B12
- Harvard School of Public Health: Vitamin D and Health
- Office of Dietary Supplements: Vitamin E
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