Multivitamins typically contain all of the vitamins and minerals for which there is a recommended dietary allowance, or RDA. Although they may also have other nutrients, multivitamins don't contain the RDA for all of them. Multivitamins usually list the percent of the Daily Value, or DV, met for each vitamin, rather than the RDA. The DV is based on a diet containing 2,000 calories per day.
Nutrients Meeting DV
Multivitamins often meet or exceed the DV for many vitamins and some minerals. For example, Bayer One-A-Day Maximum meets or exceeds the DV for the vitamins C, D, E, thiamine, riboflavin, niacin, vitamin B-6, vitamin B-12, folic acid and pantothenic acid and the minerals iron, iodine, zinc, copper, manganese and molybdenum.
Nutrients Contained in Smaller Amounts
Multivitamins normally do not contain the DV for many minerals. Some, such as calcium, are too bulky for this to be practical. Others, such as chloride, magnesium, potassium and phosphorus are easily met through your diet. Other nutrients in multivitamins that typically do not meet DV recommendations include vitamin A, vitamin K, biotin, selenium and chromium.
Other Possible Ingredients
It isn't uncommon to find multivitamins that contain other ingredients besides those for which there is a DV or RDA. These may include minerals like silicon, nickel, tin, boron and vanadium or herbs. If there is no RDA for a nutrient, you don't need it in your multivitamin, as it hasn't been proven necessary for good health.
Considerations
You can't meet your vitamin and mineral requirements with just a multivitamin. Even if you could, it's better to get these nutrients from foods. Some nutrients can be toxic if you consume too much of them, including the fat-soluble vitamins, so don't take individual vitamin or mineral supplements along with multivitamins unless your doctor recommends it. Stick with multivitamins that contain levels of vitamins and minerals close to the RDA, recommends MayoClinic.com, rather than those that contain amounts in excess of the RDA.
References
- Linus Pauling Institute; What to Look for in a Multivitamin Supplement; Jane Higdon, Ph.D.
- MayoClinic.com; If You Choose to Take Vitamins as Supplements, Stick to the RDA; Donald Hensrud, M.D.; April 2011
- CNN Health; What You Need to Know About Multivitamins; Sally Wadyka; January 2010
- National Library of Medicine; Bayer One-A-Day Maximum; June 2004
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