Will you benefit from a vitamin and mineral supplement? While scientists and experts in the field can't come an agreement on whether you should include daily vitamin and mineral supplements, they do seem to agree that while supplements may not help prevent disease, a general "one-a-day" won't hurt and some may benefit from supplements.
A general one-a-day multi-vitamin and mineral can help fill in the gaps and offer “insurance.” Just remember though, vitamin and mineral supplements do not take the place of good nutrition and it is certainly better to get your vitamins and minerals from food! In fact, vitamins and minerals may work in synergistic ways with other compounds in food we don't even know about. This article will focus on how to choose and use vitamin and mineral supplements wisely.
When should you consider a vitamin and mineral supplement?
- When on a calorie restricted diet of less than 1200-1500 calories per day, it is generally recommended to take a multi-vitamin that contains 100% of the Daily Values (DV) for the nutrients listed.
- If you frequently skip meals or eat on the run – because, you may miss some vitamins and minerals.
- If you are pregnant, thinking about becoming pregnant or lactating. A pre-natal vitamin is typically recommended in these situations. A pre-natal is close to a one-a-day multi-vitamin and mineral, but contains higher levels of key nutrients needed for pregnancy.
- Certain medical conditions may warrant certain vitamins or minerals. Check with your healthcare provider if you are unsure.
- Poorly planned vegetarian or vegan diets may benefit from a one-a-day multi-vitamin and mineral supplement.
- If your diet is low in calcium, check the daily value for calcium. You may require an additional calcium supplement. Or, you can add calcium-rich foods such as low-fat milk, yogurt, cheese, greens and fortified foods.
What kind of vitamin and mineral supplement should I choose?
- Generally speaking, a one-day multi-vitamin and mineral supplement will do. Choose one that contains 100% of the Daily Values (DV) for the nutrients listed. Avoid supplements with high DV’s, especially those with over 500% for the nutrients listed.
- Any brand is okay! Generic or store brand vitamin and mineral supplements are usually the same quality as more expensive brand names.
What you should know about the supplement industry:
- Supplements, which include vitamins and minerals, are unregulated. This means the Federal Drug Administration (FDA) does not test supplements to see if the contain what and how much the label says. They are also not tested for contamination or value for health.
- The FDA does issue and approve some health claims - however, they must state they are backed by conclusive research. Any other claims must be general and state “not evaluated by the FDA.” You may see these stated as “maintains” or “promotes.”
- Vitamin and mineral supplements do not contain all the nutrients necessary for good health. First, the vitamins and minerals in supplements are not in the same form as those in foods. Second, nutrients in food may work together in ways we do not know yet to provide additional benefits.
- “Natural” isn’t necessarily better than synthetic. The real difference may lie in your wallet. Same with chelated.
- Check you pantry and refrigerator! Many foods come fortified with vitamin and minerals. You may not need an extra supplement if you frequently consume fortified foods in addition to a healthy diet!
- Despite some of the drawbacks, multi-vitamin and mineral supplements may help prevent deficiencies and offer additional health benefits.
Additional navigation skills – important items to look for:
- You can check you favorite vitamin and mineral out at consumerlab.com. This independent laboratory evaluates supplements for their purity, potency and absorption.
- Look for a USP seal or approval, which means a supplement meets standards for absorption, strength and purity.
- Check the expiration date – throw out old vitamins and minerals as they may lose their potency and freshness.
FDA terms and what they mean:
- RDI: Recommended Daily Intake. This is the newest estimate of safe and adequate intakes.
- DV: Daily Values. How a product fits into your overall diet. The DV on supplements represents RDI’s.
- RDA: Recommended Daily Allowance. Previous recommended level of vitamin and mineral intakes to prevent disease.
- UL: Upper Tolerable Intake Level. We now have an upper level set for some vitamins and minerals! It is recommended to not exceed this level.
For More Information:
Please note: The information in this article is not to be followed asmedical advice, diagnosis or treatment. Please consult with your physicianor primary health practitioner for information regarding your own personalhealth and necessary treatments.
