By Gabe Sanders PhD, NSCA-CSCS
If you find yourself becoming overwhelmed when you are looking at the plethora of multivitamins available at your local health food store, you should know you are not alone. There are thousands of multivitamins available with different amounts of nutrients that claim to target the wide variety of needs of certain individuals.
For example, there are multivitamins for children, pregnant females, individuals over 50, and more. Before you buy any multivitamin, you should know a little bit about the basics.
“Do I need a multi?”
The answer to that question is simple, “Yes.” More often than not, taking a multivitamin to supplement your daily diet will not hurt you. Eating a perfectly balanced diet with a wide variety of foods every day is a great way to ensure that you are getting all the essential vitamins and minerals you need.
However, the reality is that most Americans do not eat a wide variety of foods, which is why a once-per-day multivitamin may be a good addition to your daily regimen. If you consume more vitamins and minerals than your body needs, your body will simply excrete or get rid of the extra nutrients, but you can at least ensure you’re getting enough of what you need.
“What do I need in my multivitamin?”
This answer is much more complex and only your physician can give you the best answer based on your current health and medical history. However, any multivitamin should contain various amounts of the basics such as Vitamins A, B, C, D, E, and K, and minerals like iron, iodine, calcium, magnesium, and more. It is also best to find a multivitamin that contains 100% of the daily value for most of the vitamins and minerals that your body needs.
While there are no specific brand names I recommend, I do take a multivitamin to help my body get as many essential vitamins and minerals as possible. If you have never considered taking a multivitamin before, I recommend that you start by asking your doctor and/or a registered dietitian. He or she can provide suggestions for products based on your needs.
Additionally, it’s important to remember to be faithful when taking your daily multivitamin. You should know that multivitamins are not medicine, so they will not likely lead you to instantly feel better. However, over time, these multivitamins can help your body function more efficiently because it is better nourished.
The following list is a basic list of vitamins and minerals and how they can help you. A good multivitamin should have the recommended amounts of these nutrients, at a minimum.
B-Vitamins: Recommended in various amounts and can improve metabolism and energy among other functions.
Vitamin C: 75-90 mg per day is recommended and this vitamin will help your metabolism and may even your help boost your immune system.
Vitamin D: 5 mcg per day is recommended and this vitamin will help promote bone health, growth, and mineralization.
Iron: 8-18 mg per day and this mineral help carry oxygen in our red blood cells.
Calcium: 1000 mg per day is recommended and this mineral is important for your nerves, bones, blood, muscle contractions and much more.
*Consult with your medical healthcare provider and/or a registered dietitian for specific individualized nutrient and healthy eating guidelines
Article’s Sources
Kreider et al. ISSN exercise & sport nutrition review: research & recommendations. Journal of the International Society of Sports Nutrition 2010, 7:7 http://www.jissn.com/content/7/1/7, pages 12-14 of 43
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