If your diet is perfect, you get all the vitamins and minerals you need from food. If, like most of us, your diet is less than perfect, you may worry whether you are getting all the vitamins and minerals you need. A vitamin supplement can provide an insurance policy to cover nutritional gaps. When choosing a vitamin supplement, look for the USP label on any product that is not labeled time-released. The USP label indicates that the supplement has passed the United States Pharmacopeia (USP) Dietary Supplement Verification Program. This means the supplement contains what the label says it contains both in terms of ingredients and amounts, will dissolve as it should when consumed, is free from harmful contaminants and is manufactured under sanitary and safe conditions.
Multivitamin
The Student Nutrition Action Committee (SNAC) at UCLA recommends choosing a single multivitamin mineral supplement that provides 100 percent of the RDI (recommended daily intake) for men of vitamin B (B1, B2, B3, B6, B12 and folic acid), vitamin C, vitamin D and vitamin E. A quality supplement will also include 100 percent of the RDI of copper and zinc as well as 120 mcg of chromium, 100 mg of magnesium and 25 mcg of vitamin K. Men should look for a supplement that has no more than 10 mg of iron.
Calcium
To prevent bone loss, men need 1,000 mg of calcium daily through age 50, and 1,200 mg daily after age 50. Choose a separate calcium supplement if your diet doesn't include enough calcium: the SNAC says calcium is too bulky to be included in sufficient amounts in multivitamin and mineral supplements.
Saw Palmetto
Saw palmetto supplements are often marketed to men to treat BPH or benign prostatic hyperplasia, a condition which affects a number of men after the age of 40. According to the National Institutes of Health National Center for Complementary and Alternative Medicine, saw palmetto is probably safe in normally recommended amounts, but long-term studies on its safety and effectiveness are still needed. Saw palmetto supplements may cause diarrhea. If you suspect BPH, talk with your doctor before self-treating with over-the-counter supplements.
References
- Student Nutrition Action Committee, UCLA: Dietary Supplements: Help or Hype?
- Oregon State University; What to Look for in a Multivitamin Supplement; Jane Higdon, Ph.D.; 2000
- National Institutes of Health National Center for Complementary and Alternative Medicine: Urinary Tract Conditions: Examining the Evidence on Cranberry and Saw Palmetto
Member Comments