Choosing a Multivitamin

A good diet can supply most if not all of the vitamins and minerals you need. But maintaining such a diet day in and day out can be a challenge, which is why many people take a daily multivitamin supplement as a form of insurance. Taking a daily supplement makes particular sense for people who don’t eat much, such as people who are following a weight-loss diet. While a supplement can’t supply all of what is present in fruits, vegetables, and whole grains, such as fiber and phytochemicals (healthy plant chemicals that may help fight cancer and other diseases), it can help to fill in some of the holes.
The question then is how to choose a supplement that meets your needs. Which vitamins and minerals should it contain, and how much?
Most people should look for a supplement that contains 100 percent Daily Value (%DV) of each of the following vitamins and minerals:

• Vitamin A (preferably in the form of beta-carotene)
• Folic acid
• Niacin
• Vitamin B1 (thiamine)
• Vitamin B2 (riboflavin)
• Vitamin B6
• Vitamin B12
• Vitamin C
• Vitamin D
• Vitamin E
• Copper
• Zinc

Premenopausal women should additionally look for a supplement that contains 100 percent Daily Value for iron (18 milligrams), but postmenopausal women and men are generally advised to take no more than 8 milligrams of iron daily, and some people may be advised by their physician to take no supplemental iron.

People with diabetes may additionally want to look for a supplement that contains 100 percent DV for chromium and at least 25 percent DV for magnesium. (Multivitamins never contain 100 percent DV for magnesium because it won’t fit into a single pill.)


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