Mysteries of the Multivitamin

So many supplements, so little time…
Americans spend billions of dollars each year on dietary
supplements. If you have been down the vitamin aisle (or aisles) lately, this is old news. So, which type or strength should you take;
what do all those claims on the label mean? Is the most expensive brand the best? Do you really need supplements to be healthy?

Should you take a Multivitamin Supplement?
It depends…a number of vitamins and minerals have been linked to decreasing the risk of disease. But, research is inconclusive whether these nutrients work by themselves or in conjunction with other substances. Furthermore, some nutrients can be harmful if taken in excess.

Most people can get all the nutrients they need from eating a wide variety of foods. In addition to providing energy, food also
contains phyto-chemicals, fiber and water. Food also provides pleasure for your senses and social enjoyment.

There are times when a person might need a supplement. People with diseases and infections, taking certain medications, pregnant women, those with inadequate food intake, certain age groups
(infants, the elderly, etc.), and people with dietary restrictions (like vegans) might want to take a supplement to meet their needs.

Buyer Beware
Unlike food additives and drugs, no government agency checks the quality, safety or effectiveness of supplements. There is no
guarantee you are getting what you pay for. The Food and Drug Administration (FDA) must prove the product poses a risk before
it can pull a supplement off the market.

What is the Daily Value?
These are reference values developed by the FDA specifically for use on food labels. They compare key nutrients to the daily goals of someone consuming 2000 calories per day. If you need more or less than 2000 calories, adjust the amount needed accordingly.

Tolerable Upper Level Intake (UL)
The maximum daily amount of a nutrient that appears safe for
most healthy people. Exceeding this level puts you
at an increased risk for adverse health effects.

Choosing a Safe Supplement
In general, choose a supplement that has about 100% of
the Daily Value (DV), and avoid supplements that provide more than the Tolerable Upper Intake Level (UL). There are exceptions: calcium and magnesium are too big to fit into a single pill, so additional supplements might be necessary. If you choose
your supplement in pill form, look for a brand that meets U.S. Pharmacopoeia (USP) standards. USP sets standards for quality, strength and purity of supplements. For more information, visit
www.usp.org.

Avoid Misleading Claims
Supplement claims are largely unregulated, and manufacturers’
claims don’t have standardized meanings. Remember, if you are eating food and taking 100% of the Daily Value, you are likely to be getting more of some vitamins than you need. Some of the claims often used include: “High- Potency”, “Weight Control”, “Organic”, “Stress Formula” “Women or Men’s Formula.”

High cost doesn’t necessarily mean high quality.
Store or generic brand vitamins may be just as good as more expensive national brands. Manufacturers can charge less because they don’t have to pay top dollar for advertising.

Different types of vitamins:
Vitamins are either water soluble or fat soluble. Water soluble vitamins dissolve in water. What is not used by the body is excreted in urine.

Water soluble vitamins:
Thiamin (B1)
Riboflavin (B2),
Niacin (B3),
Vitamin B6 (Pyroxidine)
Vitamin B12
Vitamin C
Folate
Pantothenic Acid
Biotin
Choline

Fat soluble vitamins are stored in fatty tissue and
the liver. They can build up over time; ingesting
too much of these vitamins can cause a toxicity.

Fat soluble vitamins:
Vitamin A
Vitamin D
Vitamin K
Vitamin E

Dietary minerals, also essential to good health are chemically different from vitamins are generally not destroyed by heat, acid or air. Since minerals compete for absorption in the body it is important not to take in excess amounts of one mineral because it can limit absorption of another. There are two categories of minerals. Major minerals are found in the human body in amounts larger than five grams. Trace minerals are just as important but smaller amounts are required and stored in the body.

Major Minerals:
Calcium
Phosphorus
Potassium
Sulfur
Sodium
Chloride
Magnesium

Trace Minerals:
Iron
Zinc
Iodine
Selenium
Fluoride
Copper
Manganese
Chromium
Molybdenum

Return to Nutrition and Health Tips