While it is better to get your nutrients from foods rather than supplements, not everyone eats a diet containing sufficient amounts. Many people use multivitamins as an insurance policy to make sure they consume at least the minimum required amount of vitamins and minerals. It isn't worth taking a multivitamin, however, if the vitamins and minerals it contains are not absorbed well.
U.S. Pharmacopeia Verification
For your body to be able to absorb the contents of your multivitamin, it has to dissolve in your stomach. Choosing a multivitamin that has the U.S. Pharmacopeia symbol means it has gone through the USP verification process, which tests how well supplements dissolve and whether they contain the contents on the label without containing higher than allowed amounts of certain contaminants.
Type of Multivitamin
The form your multivitamin comes in is unlikely to greatly affect the absorption of the multivitamin. Liquid multivitamins are no better absorbed than solid multivitamins, according to Consumer Reports, and iron from chewable multivitamins is actually better absorbed than that in iron supplements, notes a study published in December 1992 in "Pediatric Emergency Care."
Timing
For best absorption, take your multivitamin at a separate time from fiber supplements, calcium supplements and iron supplements. Taking your multivitamin with meals and drinking plenty of water can also improve the absorption of some of the vitamins and minerals it contains, in particular the fat soluble vitamins A, D, E and K. Following these tips can improve multivitamin absorption between 5 and 10 percent, according to North Dakota State University.
Considerations
When purchasing multivitamins, look for those that do not contain megadoses of more than 100 percent of the Daily Value for any nutrients, and make sure your multivitamins are not expired. Multivitamins lose potency over time, so even if you follow all of the advice to get the best absorption you will absorb less because expired vitamins contain lower amounts of vitamins and minerals to start with.
References
- "Pediatric Emergency Care"; Iron Absorption from Chewable Vitamins with Iron versus Iron Tablets: Implications for Toxicity; J.G. Linakis, et al.; December 1992
- MayoClinic.com; Dietary Supplements: Nutrition in a Pill?; June 2010
- North Dakota State University; Q&A About Dietary Supplements; September 1997
- U.S. Pharmacopeia: The USP Dietary Supplement Verification Program
- Consumer Reports; Q&A: Liquid Vitamins--Better Absorption?; April 2008
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