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To choose the best multivitamin, research the RDAs of vitamins for your gender and age group, understand which vitamins should be included, and avoid unnecessary additives. Look for the USP seal, and consult a health professional for recommendations.
Choosing between the different multivitamin pills available on the market today can be confusing. To minimize this confusion and therefore choose the best multivitamin pill, it is important to research the RDAs of vitamins for your gender and age group. It is also necessary to understand which vitamins should or should not be contained in multivitamin capsules or tablets. The balance of different vitamins is also crucial for the optimal absorption of nutrients.
In general, multivitamin pills should contain 100% of the daily value of the following vitamins: B1, B2, B3, B12, B6, D, C, E, folic acid, magnesium, copper, selenium, and zinc. While Daily Values are based on the highest population need, the actual need may vary. For example, the daily value for iron is listed as 18 mg, which is what is needed for women of childbearing age. In general, it is best for most men, however, to take a multivitamin without iron. It is also important that any multivitamin pill that includes calcium also contains vitamin D to aid in calcium absorption.
Once you’ve found a few different multivitamins that contain all the essential nutrients, it’s important to know what to avoid. Certain substances, such as phosphorus, which hinders the absorption of calcium, iodine, and manganese may be unnecessary and may inhibit the absorption of other vitamins. Despite the recent antioxidant craze, many experts recommend that you eat antioxidant-rich foods rather than take a supplement for them. Certain antioxidants, such as beta-carotene, can be harmful in large doses, and some synthetic forms of these nutrients can limit the absorption of more essential vitamins.
Outside of these nutrients, the best way to determine if certain multivitamin pills have unnecessary additives is to simply look at the label. If there is a non-daily value ingredient listed, it may not be considered necessary for your body. The best multivitamins only include ingredients with a Daily Value and provide 100% of the Daily Value; anything higher than that may be excessive if you have a relatively healthy diet.
While multivitamin pills are generally not regulated by the US government, there is a non-governmental group that sets standards in the US known as the US Pharmacopeia (USP). While multivitamin pill manufacturers are not required to have their products reviewed by the USP, those that are essentially providing their customers with an assurance that the products have the correct level of nutrients, provide ideal absorption of those nutrients, and are free of contaminants. If you have a choice between a multivitamin that has the USP seal and one that doesn’t, choose the one with the USP seal.
It is estimated that almost 74% of the population could benefit from taking a daily multivitamin. When choosing one, be sure to avoid marketing schemes and just read the ingredients. This, along with proper knowledge of the vitamins your body needs, can be one of the best ways to choose the best multivitamin. Additionally, a health professional may recommend particular products that they find effective.
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