How to Choose a Quality Multi-Vitamin Supplement

The typical American diet produces multiple vitamin and mineral deficiencies. A lot of people find it helpful to include a multi-vitamin supplement to their daily diet and exercise regiment. But are you taking the right multi-vitamin? You'll know after you read this.

Difficulty: Easy

Instructions

Things You'll Need:

• A keen eye for reading labels

1. FORGET THE BRAND, FORGET THE HYPE!
   
   Like all other consumer goods, supplement companies market their products with a lot of flash and hype. When shopping for a quality multi-vitamin, shop around, do your homework and read the labels. 'Retail' brands of multi-vitamins are often the cheapest, and you get what you pay for. Many of the cheap forms of minerals in these brands (zinc oxide and magnesium oxide) are often not absorbed by the body, which means they're useless.

2. COUNT THE VITAMINS
   
   The 13 basic vitamins that should be present in a quality multi-vitamin supplement are:
   
   -Vitamin C
   
   -Fat-soluble Vitamins A, D, E and K
   
   -The B-Vitamins:
   B1 - Thiamine
   B2 - Riboflavin
   B3 - Niacin/Niacinamide
   B5 - Pantothenic Acid
   B6 - Pyridoxine
   B12 - Cobalamin (cyano-, methyl- or hydroxyl-)
   Folate (folic acid)
   Biotin

3. DO THE TEST!
   
   What follows is a list of 11 'tests' that should be applied to any multi-vitamin supplement you are considering purchasing. A quality multi-vitamin will pass ALL 11 TESTS!
   
   1) The bottle has an expiration date printed on it.
   
   2) The bottle is opaque in color. Light can damage some vitamins.
   
   3) All 'B-Vitamins' meet or exceed the RDA (Recommended Daily Allowances) levels. Vitamin C should be at least 2-5 times the RDA.
   
   4) All vitamins and minerals should be listed in their exact chemical form. For example: 'd-alpha-tocopherol,' not just 'vitamin E' and calcium citrate, not just 'calcium'.
   
   5) The supplements are in capsule form, not tablets. (Exception: some premium brands still use tablets. This test should only be the final determining factor.)
   
   6) Multi-vitamins do not contain sugars, preservatives, coloring agents, wheat products, lactose, etc.
   
   7) Vitamin E is present in its natural form, 'd-alpha-tocopherol,' not its sythetic form, 'dl-alpha-tocopherol'. Look for the little "l", which means 'leave on the shelf!'
   
   8) Vitamin D is present as 'Cholecalciferol,' not 'Ergocalciferol'.
   
   9) Calcium is chelated (see Resources) as calcium citrate, calcium lactate or other chelated forms, but NOT calcium carbonate, eggshell calcium, oyster shell calcium, etc.
   
   10) Magnesium, Zinc and other minerals are chelated (magnesium citrate, glycinate, gluconate, etc.) and NOT in an unabsorbable oxide form (magnesium oxide, zinc oxide, etc.).
   
   11) The supplement is complete with all 13 vitamins (See Step 2), these macrominerals (calcium, magnesium and potassium), these microminerals (zinc, copper, selenium, chromium, manganese and molybdenum) and these ultra-trace minerals (boron and vanadium).

4. EAT WELL, BE WELL!
   
   Finally, taking a multi-vitamin supplement is not intended to replace a healthy diet - only SUPPLEMENT it.
   
   Be sure your diet is rich in nutrients by eating 5 to 9 servings of fresh fruits and vegetables, and 3 to 5 servings of whole grains every day. Fresh nuts, legumes and plant oils/fish oils also help to prevent chronic diseases.

Tips & Warnings

• You should be paying at LEAST $30/month for a quality multi-vitamin supplement.
• Again, supplements do not replace a healthy diet - they only supplement it.
• Claims like 'USP' and 'FDA-screened' do not mean optimum quality.

Resources

• About Chelated Minerals

[Tiferet]

on 7/14/2009 Terrific info...did you work at Super Supplements? 5*

[Mitestarossa]

on 4/2/2009 Detailed advice on how to choose a multi vitamin.

[waters]

on 4/2/2009 Excellent information on multi vitamin supplement. I take vitamins everyday to stay healthy. 5* and recommended