Multi-Vitamins Benefits

What Are Multi-vitamins?

We all know that we need a certain dosage of vitamins and minerals each day in order to maintain health. But the startling truth is that more than 80 percent of American women and 70 percent of American men received less than two-thirds of their Recommended Dietary Allowance (RDA) of one or more nutrients, according to a 2006 USDA survey. For some, taking a multi-vitamin on a daily basis may be the answer to ensuring that you get the vitamins and minerals you need.

What Is a Multi-vitamin?
Multi-vitamins are "all-in-one" pills that contain a combination of vitamins, minerals and trace elements. There are many different types of vitamins and minerals and many different combinations thereof. Dr. Ray Sahelian, a certified family practice doctor who specializes in nutrition, says that there are thousands of different vitamin companies and each one will include a different amount of vitamins and minerals in their products. Some may focus on providing a mixture of antioxidants like vitamins A, E and C in addition to various minerals. Others might concentrate on calcium and magnesium supplements, while some offer a complete range of vitamins and minerals.

However, typical multi-vitamins usually contain protein, vitamin A, D, E, C, thiamin, riboflavin, niacin, vitamin B6, folacin (folic acid), B12, calcium, phosphorus, magnesium, iron, zinc, iodine and selenium plus some other nutrients can be included. Vitamin K, which is involved in blood clotting, is only available by prescription because of toxicity.

Multi-vitamins usually consist of raw U.S.P. (United States Pharmacopeia) ingredients that are individually purchased from a supplier, formulated, blended and then put into pill form. The most common and cheapest method is to compress all the ingredients into a tablet, under 50,000 pounds of pressure. Multi-vitamins can also be encapsulated without compression, and you end up with more pills and bigger bottles. Multi-vitamin supplements are also available in chewable and liquid forms.

Why Should I Consider Taking Them?

There are many different reasons why you should take a multi-vitamin. In general, vitamins help regulate metabolism, help convert fat and carbohydrates into energy, and assist in forming bone and tissue. They can also promote wound healing. But vitamins cannot be assimilated by the body without minerals. While the body can produce some of the vitamins, it cannot produce any of the minerals. All tissues and internal fluids of the body contain varying quantities of minerals. Bones, teeth, soft tissue, muscle, blood, and nerve cells are comprised of minerals. These minerals act as catalysts for many biological reactions within the body, including muscle response, the transmission of messages through the nervous system, the production of hormones, digestion, and the utilization of nutrients in foods.

A healthy balanced diet should provide all the vitamins and minerals you need, but with manufacturing processes that destroy nutrients, food storage methods that allow nutrients to be depleted and the hectic lifestyle of the modern world, which encourages us to depend on junk food, this is often not possible. Taking a multi-vitamin can make up for low vitamin and mineral intake, though it is no substitute for a healthy balanced diet.

Certain groups of people can benefit from taking multi-vitamins to compensate for the loss of important vitamins and minerals. Smokers, pregnant women, those who consume alcohol, older individuals and athletes, those who take certain medications, or those with food allergies, for example, can all benefit from taking multi-vitamins. Vegetarians can also benefit from taking a multi-vitamin, as can those consuming less than 1,200 calories a day to lose weight. If you are under stress or have generally poor nutrition you should also take a multi-vitamin.

If you find yourself in any of these categories you may not be getting the vitamins and nutrients that you need in your diet because of inhibiting factors. A multi-vitamin might be the answer to compensating for that lack.

Many different people can benefit from taking a multi-vitamin. If you are not eating a healthy diet then you should take a supplement to give your body the vitamins and minerals it needs. You may also need a multi-vitamin at different stages in your life; when you are pregnant, experiencing menopause or aging. Lifestyle choices such as smoking, drinking and taking drugs also create a need for additional vitamins and minerals.

During Pregnancy
Studies show that pregnant women can be protected against the occurrence of fetal neural tube defects by taking a multi-vitamin or folate. Multi-vitamins containing folic acid and the B vitamins are especially helpful to those in this category. Studies also show that the iron requirements of pregnant women cannot be met by diet alone and an iron supplement should be taken. More iron is needed for both fetal demand and the large increase in maternal blood volume.

If You Smoke or Consume Alcohol
Dr. Sahelian says that smokers can benefit from increased antioxidants intake in order to protect their lung tissue and vitamin B, since smoking adversely affects the absorption of this vitamin. Consuming alcohol inhibits the intake of vitamin C.

As You Age
The ability to absorb B vitamins declines with age, according to Dr. Sahelian, and older individuals can benefit from taking a multi-vitamin with vitamin B and calcium. These multi-vitamin supplements can boost the immune system by up to 60 percent. Good vitamin and mineral intake can also lessen the incidence of infectious diseases in the aged.

Athletes
Athletes put enormous physical stress on their systems, using up a lot of vitamins during energy production, says Dr. Sahelian, and are also candidates for taking multi-vitamins.

Vegetarians - Especially Vegans
Vegetarians, and especially vegans, are at risk of vitamin B12 deficiency, which can lead to anemia and nerve and muscle problems, because this vitamin is only found in animals. Taking a multi-vitamin or mineral supplement, providing 100 percent of the RDA for vitamin B12, can help prevent this deficiency, according to the American Dietetic Association.

Including a multi-vitamin in your lifestyle can be a good step to improving your overall health. According to Dr. Sahelian, multi-vitamins are the insurance policy of the body; they help provide the nutrients that may be missing in the diet. Most people who take a multi-vitamin feel more energetic and alert, with an improved sense of vitality, says Dr. Sahelian.

How Much Do You Need?

Every person is different and we all need different amounts of the various vitamins and minerals. A good guide is the Recommended Dietary Allowance guidelines, which are usually published on the boxes of multi-vitamins. But remember ingesting the RDA of each vitamin and mineral does not mean you are getting the optimal amount of those substances. The RDA is meant as a guide to the average amount of vitamins and minerals most people need to maintain a healthy lifestyle and avoid diseases caused by vitamin deficiencies. Before taking any vitamins, check with your doctor to determine your individual needs.

Taking vitamin supplements with food can help increase absorption and avoid stomach irritations, which can occur if a multi-vitamin is taken on an empty stomach. If you are taking a multi-vitamin with high dosages of certain vitamins and minerals like vitamin B or A, use a time-release capsule or divide the tablet up and take it in smaller doses during the day. Multi-vitamins with a high content of fat-soluble vitamins like A, E and K should be taken with the meal containing the most fat.

Read the label on the multi-vitamin carefully and choose one that offers the necessary vitamins and minerals you need. Also look out for the use of colorants and preservatives and avoid those supplements that contain them in great amounts. It is also important to check the date on a multi-vitamin bottle. The efficacy of vitamins, especially antioxidants, could decrease with time, as air, light exposure and heat can break them down.

When choosing a multi-vitamin be sure to consider and look for the following:

• A statement on the box that says that it has been tested for disintegration and dissolution under USP methods. Sometimes the additional substances added to the vitamins and minerals or the production process make them hard to absorb. The USP tests ensure that the multi-vitamin can be broken down and used by your body.
  
• A multi-vitamin that contains the entire B vitamin complex (thiamin, niacin, riboflavin, pyridoxine, biotin, folic acid, pantothenic acid and cobalmin), as these work together synergistically.
  
• Look for natural beta-carotene (Dunaliella salina) rather than the synthetic kind.
  
• A product with more than 400 micrograms of folic acid and 30 micrograms of B-12. These two substances can assist with cardiovascular health.
• Multi-vitamins that contain large amounts of antioxidants like vitamins A, C and E as well as selenium, zinc and copper. Antioxidants protect your body from free-radical damage.
  
• Look for chelated minerals as these offer maximum absorption and utilization. Chelated minerals are those that are bound to amino acids.
  
• If you are a woman of childbearing age, do not chose a multi-vitamin with more than 4000 IU of vitamin A in the form of acetate or palmitate.
  
• Look for natural vitamin E, which is denoted by the d- prefix, for example d-alpha tocopherol. This type of vitamin E is more easily absorbed by the body than synthetic kinds (denoted by the dl- prefix), which is more easily excreted by the body.
  
• Avoid products using sulfates as the source for minerals. Iron from ferrous sulfate is inferior to iron from ferrous fumarate or ferric citrate.

Whichever you choose, always be sure to follow the directions provided and always store your vitamin supplements in a cool, dry place to prevent the breakdown of the ingredients. Make sure that the multi-vitamins you buy were also stored in a cool, dry place.

The Right Multivitamin

Women, men, those over 50, those with chronic illness, and vegetarians have special needs to consider when choosing a multivitamin. Review your special needs below.

Why Everyone should Take a Multivitamin

There's nothing like a sound, low-fat diet full of fruits, vegetables, and whole grains to supply the vitamins and minerals we need to stay healthy. Unfortunately, we don't always eat well. Add to that the possible harmful effects of stress, aging, lack of exercise, pollution, and illness, and supplements become even more important. That's why so many experts now recommend that everyone take a daily multivitamin.

The Right Choice: See Our Multivitamin Chart

This chart outlines the key vitamins and minerals your multivitamin should supply and the main benefits of each nutrient. It also gives what's called the daily value (DV) - a new government standard that generally corresponds to the RDA. The DV satisfies minimum daily requirements and helps prevent a deficiency disease, such as scurvy (lack of vitamin C). The higher levels of vitamins and minerals found in many multivitamins may actually help prevent disease, delay its onset, or lessen the severity of certain ailments.

Good Reason to Take an extra-strength Formula

If you eat an optimal diet of low-fat foods, at least five servings of fruits and vegetables daily, and chicken, lean meat, or fish several times a week, you can probably get away with a once-daily formula. But even those who consume a fairly well-rounded diet and yield to junk-food lapses only occasionally can benefit from an extra-strength formula. If your idea of lunch is a slice of pizza and a diet soda, look for a multivitamin in the upper ranges of our chart.

• Read the label carefully to see what you're getting. Many "high-potency" formulas provide only one
• Don't pay more for "timed-released" or "related" products. They're not worth the extra cost.
• Check the serving size. You may need to swallow up to six extra-strength pills a day to get the amounts listed on the label.
• Don't double up on one-a-days. You'll be getting too much of certain nutrients, and not enough of others. If you want an extra-strength formula, buy one.
• Avoid megadoses that greatly exceed the upper doses listed in our chart, especially with fat-soluble vitamins A, D, E, and K; the minerals iron and selenium; or when taking any supplements long term. Be sure to account for any vitamins and minerals you may also be taking as individual supplements or as part of an herbal formula.

Finding the Right Multivitamin for You

Vitamins	Main Benefits	DV	One-A-Day	Extra-Strength
Vitamin A	Fights infections; maintains eye and skin health. May be supplied in part as beta-carotene, which may lower the risk of cancer and heart disease and boost immunity. Pregnant women should not take more than 5,000 IU of vitamin A daily, but higher doses of beta-carotene are safe.	5,000 IU	5,000 IU	5,000-10,000 IU (up to 25,000 IU as beta- caratene
Vitamin C	Fights colds; may help prevent cancer, heart disease, cataracts. If your formula doesn't supply at least 500 mg, consider taking an extra supplement.	60 mg	60-100 mg	100-1,000 mg (up to 25,000 IU as beta- caratene
Vitamin D	Promotes healthy bones and teeth; may protect against cancer. Those over 50 should get at least 400 IU and those over 70 need at least 600 IU. Avoid daily doses exceeding 1,000 IU, which may be toxic.	400 IU	200-400 IU	400-600 IU
Vitamin E	May help prevent cancer, heart disease, cataracts. Everyone should get at least 200 IU daily. Avoid doses above 1,200 IU, which can cause headaches.	30 IU	30-100 IU	100-400 IU
Thiamin (B1)	Aids energy production; promotes nerve and heart health.	1.5 mg	1.5-25 mg	25-100 mg
Riboflavin (B2)	May prevent cataracts and migraines; helps heal rosacea.	1.7 mg	1.7-25 mg	25-100
Niacin (B2)	Helps lower cholesterol and improve circulation; fosters healthy nerve cells.	20 mg	20-25 mg	25-100 mg
Vitamin (B6)	May prevent heart disease and stroke; maintains nervous system health. Avoid taking more than 200 mg on a daily basis.	2 mg	2-25 mg	25-100 mg
Folic acid	Prevents birth defects, heart disease, possibly some cancers. Pregnant women and women planning to become pregnant should get at least 600 mcg daily.	400 mcg	400 mcg	400-800 mcg
Vitamin (B12)	Promotes nerve health; prevents heart disease. People over 50 and vegetarians should look for formulas that supply at least 100 mcg.	400 mcg	400 mcg	50-400 mcg
Vitamin K	Promotes blood clotting; helps strengthen bones.	80 mcg	0-80 mcg	60-300 mcg
Biotin	Promotes healthy nails, hair, and nerves.	300 mcg	0-100 mcg	100-300 mcg
Pantothenic acid B(5)	Strengthens nerves; promotes energy metabolism.	300 mcg	0-100 mcg	25-100 mcg
Minerals
Boron	Builds strong bones, teeth, and nails.	*	0-50 mcg	50 mcg-2 mg
Calcium	Prevents or slows osteoporosis. Women of all ages and men over 50 need at least 1,200 mg daily. A separate supplement is probably necessary. Avoid daily doses of 2,500 mg or higher.	1,000 mg	0-25 mg	25-400 mg
Chromium	Maintains healthy bolld sugar levels;helps break down fats.	120 mcg	0-100 mcg	100-200 mcg
Copper	Prevents cardiovascular disease; maintains bones, tendons, and nerves.	2 mg	1-2 mg	1-2 mg
Iron	Prevents anemia in younger women. Men and postmenopausal women should opt for iron-free formulas. Vegetarians who avoid all animal products and women with heavy periods should get at least 18 mg a day. Don't exceed 65 mg daily.	18 mg	0-18 mg	0 -18 mg
Magnesium	Protects against heart disease; may ease asthma and diabetes.	400 mg	100-200 mg	200-400 mg
Manganes	Strengthens bones; may be good for the heart and prevent seizures.	2 mg	2-5 mg	5-10 mg
Molybdenum	Helps the body use iron and burn fats.	75 mcg	25-65 mcg	65-100 mcg
Potasssium	May help prevent high blood pressure, heart disease, and stroke.	3,500 mg	5-100 mg	5-100 mg
Selenium	Helps prevent cancer, heart disease, cataracts, and macular degeneration; fights cold sores and shingles. Get at least 100 mcg a day, but avoid daily doses above 900 mcg, which can be dangerous.	70 mcg	0-100 mcg	100-200 mcg
Vanadium	Builds bones; may aid people with diabetes.	*	0-25 mcg	25-50 mcg
Zinc	May cure colds, relieve prostrate complaints, slow macular degeneration. Vegetarians who avoid all animal products, including dairy and eggs,should aim to get 30 mg. Don't exceed 60 mg daily, shich can be harmful.	15 mg	15 mg	15-30 mg

Special Needs

Women
of all ages need at least 1,200 mg of calcium daily, through supplements or diet, to slow bone loss. Most multivitamins don't supply this much: A separate calcium supplement is probably your best bet. Younger women, especially those with heavy menstrual periods , need plenty of iron (18 mg a day ). Those considering pregnancy should get extra folic acid and avoid high-dose vitamin A. Special "women's formulas" may contain expensive herbs you may not need.

Men
should avoid multivitamins containing iron: Iron build-up has been linked to heart disease. Be wary of "men's formulas that tout ingredients like saw palmetto for prostate complaints : Many of these high-profile "extras" are present in such small amounts that they provide little or no therapeutic benefit.

Over 50,
opt for iron-free formulas: Too much of the minerals can cause heart problems. Look for vitamins B6 and B12 in the higher ranges, because as people age, they often have trouble absorbing these nutrients. Older women and men can benefit from the bone-strengthening effects of extra calcium (1,200 mg a day) and vitamin D (400 to 600 IU a day).

Chronic Illness
can lead to poor eating habits or deplete nutrient stores. Extra-strength formulas are especially important if you suffer from a long-term digestive ailment or have liver or gallbladder problems. Consult your doctor before taking supplements.

Vegetarians
who avoid all animal foods, including dairy and egg products, need at least 100 mcg daily of vitamin B12. Zinc, iron, and calcium are also very important minerals for strict vegetarians.