Role in the Body
Calcium is necessary for strong bones and teeth. It is also needed for nerve transmission, hormone and enzyme production, blood clotting, muscle contraction, and controlling blood pressure.
Dietary Sources
The best sources are milk and dairy products such as yogurt and ice cream. Other sources include broccoli, spinach, kale, beans, nuts, tofu, sardines, and salmon.
Who Is at Risk for Deficiency?
You may be at risk if you are lactose intolerant, smoke, drink alcohol, or take steroid, thyroid, high-cholesterol drugs, or antacids. Female athletes and menopausal women are also at higher risk. If you are deficient in vitamin D, you can't absorb or use calcium.
Benefits
Calcium prevents osteoporosis and may prevent high blood pressure, decrease the risk of colon cancer, and prevent kidney stones (only if the calcium comes from dietary sources, not supplements).
Cautions
People with a history of kidney stones or disease should not take calcium supplements.
Showing posts with label Minerals. Show all posts
Showing posts with label Minerals. Show all posts
Tuesday, December 16, 2008
Vitamins and Minerals: How Much Does Your Body Need?
They line the shelves of every pharmacy and health store, thousands of tiny bottles, claiming everything from improving memory and providing energy to preventing cancer and aging. In fact, chances are you take one or two, maybe a handful, daily. And if you don’t, maybe you should. What are these super pills? You guessed it – vitamin and mineral supplements. The biggest question in nutrition these days isn’t who needs vitamins and minerals, but how much.
In simplest terms, everyone requires vitamins and minerals. They are essential for life, fueling virtually every biochemical reaction in our bodies. It has long been realized that certain groups of people such as pregnant and breastfeeding women, chronic dieters, vegetarians, alcoholics, the elderly, and athletes often have increased nutrient needs and may require supplements. But for the most part, it has been assumed that the average, healthy adult can get all the vitamins and minerals their body needs from a healthy diet. The fact is most of us don’t.
Even if you are one of the few people who manage to eat a varied and healthy diet each and every day, factors such as environmental pollutants in our air and water; food filled with uncountable additives and preservatives; destructive agricultural practices which rob the soil of essential nutrients; food processing, storage and preparation – all reduce the nutrient content of food.
If that isn’t enough, physical and mental stress, illness, certain drugs, and a genetic predisposition towards certain diseases increase our nutrient needs. And taking into consideration the newest research, which suggests that higher doses of certain vitamins may protect against the development of chronic diseases such as cancer and heart disease, it might be a good time to visit a dietician or talk with your doctor about whether or not you might benefit from supplements.
What Are Vitamins and Minerals?
What Are Vitamins?
Vitamins are organic compounds essential for life that, with the exception of vitamin D, can only be obtained from food or supplements. While vitamin D can be found in dietary sources, the body also synthesizes it when sunlight meets the skin.
Fat-soluble Vitamins
Vitamins can be divided into two broad categories based on whether they dissolve in water or fat. The fat-soluble vitamins include A, E, D, and K. These vitamins are stored in the liver and fatty tissues, and therefore, it is not necessary to get a fresh supply every day. However, the fact that they can be stored also means that they can accumulate to toxic levels if taken in excess.
Water-soluble Vitamins
The rest of the vitamins, the family of B-vitamins (including thiamin, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, folic acid and cobalamin) and vitamin C, dissolve in water. Any excess is harmlessly excreted in your urine, making toxic levels virtually impossible. But note that this also means that you need a fresh supply of these vitamins every day to maintain adequate levels.
Remember that while vitamins help you extract energy from food, they themselves provide no calories and thus no energy.
What Are Minerals?
Minerals are inorganic compounds found in rocks and metals, although we get them from plants grown in mineral-rich soil or animals that have eaten mineral-rich plants. There are at least 10 minerals essential for life and a few others we house in minute levels, although scientists haven’t pinned down an exact role for all of them in the body.
Macrominerals
Minerals are divided into two groups based on how much our bodies need. The major minerals, or macrominerals, are required in comparatively large amounts and include calcium, phosphorus, magnesium, potassium, sodium and chloride.
Trace Elements or Microminerals
Minerals required in very small amounts, less than 100mg/day, are called trace elements or microminerals. These include: boron, chromium, cobalt, copper, fluoride, iodine, iron, manganese, molybdenum, nickel, selenium, silicon, tin, vanadium, and zinc.
How Much Does Your Body Need?
Recommended Dietary Allowances
So now you know that you need 13 vitamins and some 15+ minerals, but how much does your body need? The Food and Nutrition Board of the Institute of Medicine developed the Recommended Dietary Allowances (RDAs) to help you out. These values reflect the amounts of vitamins and minerals you need daily to prevent deficiency diseases and are "safe and adequate" to meet the needs of most healthy people. They are the minimum values you need to prevent overt signs of deficiency diseases and are updated approximately every five years or so to reflect current research. A newer term, Reference Daily Intakes (RDIs), represents an average value recommended for children and adults over the age of four and will replace the complex RDAs. The RDIs and RDAs are basically the same.
Many nutritionists now think that the current values are too low and it is expected that future RDAs will be increased to address the issues of optimum health and disease prevention. In a position statement released by the American Dietetic Association, the criteria for establishing a recommended intake for a nutrient should not "assume that the recommended amounts can be met from dietary sources."
Meeting Your RDAs
According to Melanie Polk, RD, Director of Nutrition Education at the American Institute for Cancer Research, the best way to meet your RDAs is through a careful diet based on the Food Guide Pyramid. "Eating at least five servings of fruits and vegetables each day is essential," she says. Unfortunately, only one in ten people actually consume their recommended five servings.
Nutritionists agree that supplements are not a replacement for a healthy diet, but may be beneficial in addition to a healthy, varied diet. Carolyn Manning, Mag RD, and professor of nutrition and dietetics at the University of Delaware warns that relying too much on supplements can cause people to become irresponsible about their eating habits. Her motto, "Food first!"
There are additional health benefits from getting many of your nutrients from food. A group of recently discovered compounds found in plants called phytochemicals, are thought to protect against certain cancers. A few have been discovered but scientists think that there may be thousands of these compounds. "We don’t know exactly how they work, or if they work as a team with other phytochemicals or nutrients," says Polk, but they can’t be found in a pill.
Both Manning and Polk agree, that some groups require more nutrients than a healthy diet alone can provide.
In simplest terms, everyone requires vitamins and minerals. They are essential for life, fueling virtually every biochemical reaction in our bodies. It has long been realized that certain groups of people such as pregnant and breastfeeding women, chronic dieters, vegetarians, alcoholics, the elderly, and athletes often have increased nutrient needs and may require supplements. But for the most part, it has been assumed that the average, healthy adult can get all the vitamins and minerals their body needs from a healthy diet. The fact is most of us don’t.
Even if you are one of the few people who manage to eat a varied and healthy diet each and every day, factors such as environmental pollutants in our air and water; food filled with uncountable additives and preservatives; destructive agricultural practices which rob the soil of essential nutrients; food processing, storage and preparation – all reduce the nutrient content of food.
If that isn’t enough, physical and mental stress, illness, certain drugs, and a genetic predisposition towards certain diseases increase our nutrient needs. And taking into consideration the newest research, which suggests that higher doses of certain vitamins may protect against the development of chronic diseases such as cancer and heart disease, it might be a good time to visit a dietician or talk with your doctor about whether or not you might benefit from supplements.
What Are Vitamins and Minerals?
What Are Vitamins?
Vitamins are organic compounds essential for life that, with the exception of vitamin D, can only be obtained from food or supplements. While vitamin D can be found in dietary sources, the body also synthesizes it when sunlight meets the skin.
Fat-soluble Vitamins
Vitamins can be divided into two broad categories based on whether they dissolve in water or fat. The fat-soluble vitamins include A, E, D, and K. These vitamins are stored in the liver and fatty tissues, and therefore, it is not necessary to get a fresh supply every day. However, the fact that they can be stored also means that they can accumulate to toxic levels if taken in excess.
Water-soluble Vitamins
The rest of the vitamins, the family of B-vitamins (including thiamin, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, folic acid and cobalamin) and vitamin C, dissolve in water. Any excess is harmlessly excreted in your urine, making toxic levels virtually impossible. But note that this also means that you need a fresh supply of these vitamins every day to maintain adequate levels.
Remember that while vitamins help you extract energy from food, they themselves provide no calories and thus no energy.
What Are Minerals?
Minerals are inorganic compounds found in rocks and metals, although we get them from plants grown in mineral-rich soil or animals that have eaten mineral-rich plants. There are at least 10 minerals essential for life and a few others we house in minute levels, although scientists haven’t pinned down an exact role for all of them in the body.
Macrominerals
Minerals are divided into two groups based on how much our bodies need. The major minerals, or macrominerals, are required in comparatively large amounts and include calcium, phosphorus, magnesium, potassium, sodium and chloride.
Trace Elements or Microminerals
Minerals required in very small amounts, less than 100mg/day, are called trace elements or microminerals. These include: boron, chromium, cobalt, copper, fluoride, iodine, iron, manganese, molybdenum, nickel, selenium, silicon, tin, vanadium, and zinc.
How Much Does Your Body Need?
Recommended Dietary Allowances
So now you know that you need 13 vitamins and some 15+ minerals, but how much does your body need? The Food and Nutrition Board of the Institute of Medicine developed the Recommended Dietary Allowances (RDAs) to help you out. These values reflect the amounts of vitamins and minerals you need daily to prevent deficiency diseases and are "safe and adequate" to meet the needs of most healthy people. They are the minimum values you need to prevent overt signs of deficiency diseases and are updated approximately every five years or so to reflect current research. A newer term, Reference Daily Intakes (RDIs), represents an average value recommended for children and adults over the age of four and will replace the complex RDAs. The RDIs and RDAs are basically the same.
Many nutritionists now think that the current values are too low and it is expected that future RDAs will be increased to address the issues of optimum health and disease prevention. In a position statement released by the American Dietetic Association, the criteria for establishing a recommended intake for a nutrient should not "assume that the recommended amounts can be met from dietary sources."
Meeting Your RDAs
According to Melanie Polk, RD, Director of Nutrition Education at the American Institute for Cancer Research, the best way to meet your RDAs is through a careful diet based on the Food Guide Pyramid. "Eating at least five servings of fruits and vegetables each day is essential," she says. Unfortunately, only one in ten people actually consume their recommended five servings.
Nutritionists agree that supplements are not a replacement for a healthy diet, but may be beneficial in addition to a healthy, varied diet. Carolyn Manning, Mag RD, and professor of nutrition and dietetics at the University of Delaware warns that relying too much on supplements can cause people to become irresponsible about their eating habits. Her motto, "Food first!"
There are additional health benefits from getting many of your nutrients from food. A group of recently discovered compounds found in plants called phytochemicals, are thought to protect against certain cancers. A few have been discovered but scientists think that there may be thousands of these compounds. "We don’t know exactly how they work, or if they work as a team with other phytochemicals or nutrients," says Polk, but they can’t be found in a pill.
Both Manning and Polk agree, that some groups require more nutrients than a healthy diet alone can provide.
Thursday, June 19, 2008
Ask the Expert: I heard that women shouldn’t get too much iron
Q. I heard that women shouldn’t get too much iron or it can screw up their system. What happens?
A. If one is diagnosed with iron-deficiency anemia or does not eat enough iron-containing foods, an iron supplement or a multivitamin that contains iron may be essential. However, too much iron is not good for anyone, male or female. Iron can be irritating and destructive to the gastrointestinal tract, especially if too much is taken at once and the body’s ability to remove the free radicals iron generates is overwhelmed. Everyone absorbs iron differently for several reasons. The amount of iron absorbed is dependent on the presence or absence of other nutrients such as vitamin E, phosphorus, copper, and several amino acids. Alcoholics may absorb more iron from their food since alcoholism can cause liver disease which can reduce the metabolism of iron. People who regularly drink alcohol with their meals also may have higher iron levels since alcohol increases the absorption of iron. Drinking orange juice with meals may also increase the amount of iron absorbed. Iron toxicity is very serious and can result in diarrhea, low body temperature, shock, serious damage to vital organs, and death. In fact, since iron tablets can resemble candy and are found in many homes, iron overdose is the most frequent cause of childhood drug poisoning. For adults, iron consumption of greater than 20mg per kilogram body weight will lead to signs of iron toxicity. If more than 60mg per kilogram of iron is taken, it may prove fatal. Before starting an iron supplement, one should always consult his or her physician. If one is taking a multivitamin that contains iron, it is best to inform one’s physician of this fact. Most multivitamins that have iron contain relatively low doses, but since everyone absorbs iron differently, it makes sense to let one’s doctor know.
Q. When should I take my calcium supplements and how many MG at once?
A. Men and pre-menopausal women should ingest 1000mg of dietary calcium a day. Post-menopausal women should have 1500mg of calcium a day and they should be sure to do some form of weight-bearing exercise regularly as well. If a post-menopausal woman is at risk for osteoporosis, she should consult her doctor about the use of hormone supplementation to complement her calcium and exercise regimen. No matter how many total milligrams of calcium you are taking, it is a good idea to divide up the dose and take it along with two or three meals daily. Dividing the doses can alleviate any accompanying constipation and taking the supplement with meals ensures maximum absorption and utilization by the body. For example, if a post-menopausal woman needed to take 1500mg of calcium a day, she could take 500mg with each of her three daily meals.
A. If one is diagnosed with iron-deficiency anemia or does not eat enough iron-containing foods, an iron supplement or a multivitamin that contains iron may be essential. However, too much iron is not good for anyone, male or female. Iron can be irritating and destructive to the gastrointestinal tract, especially if too much is taken at once and the body’s ability to remove the free radicals iron generates is overwhelmed. Everyone absorbs iron differently for several reasons. The amount of iron absorbed is dependent on the presence or absence of other nutrients such as vitamin E, phosphorus, copper, and several amino acids. Alcoholics may absorb more iron from their food since alcoholism can cause liver disease which can reduce the metabolism of iron. People who regularly drink alcohol with their meals also may have higher iron levels since alcohol increases the absorption of iron. Drinking orange juice with meals may also increase the amount of iron absorbed. Iron toxicity is very serious and can result in diarrhea, low body temperature, shock, serious damage to vital organs, and death. In fact, since iron tablets can resemble candy and are found in many homes, iron overdose is the most frequent cause of childhood drug poisoning. For adults, iron consumption of greater than 20mg per kilogram body weight will lead to signs of iron toxicity. If more than 60mg per kilogram of iron is taken, it may prove fatal. Before starting an iron supplement, one should always consult his or her physician. If one is taking a multivitamin that contains iron, it is best to inform one’s physician of this fact. Most multivitamins that have iron contain relatively low doses, but since everyone absorbs iron differently, it makes sense to let one’s doctor know.
Q. When should I take my calcium supplements and how many MG at once?
A. Men and pre-menopausal women should ingest 1000mg of dietary calcium a day. Post-menopausal women should have 1500mg of calcium a day and they should be sure to do some form of weight-bearing exercise regularly as well. If a post-menopausal woman is at risk for osteoporosis, she should consult her doctor about the use of hormone supplementation to complement her calcium and exercise regimen. No matter how many total milligrams of calcium you are taking, it is a good idea to divide up the dose and take it along with two or three meals daily. Dividing the doses can alleviate any accompanying constipation and taking the supplement with meals ensures maximum absorption and utilization by the body. For example, if a post-menopausal woman needed to take 1500mg of calcium a day, she could take 500mg with each of her three daily meals.
Ask the Expert: As a vegetarian, am I getting the right vitamins and minerals?
Q. As a vegetarian, am I getting the right vitamins and minerals?
A. First of all, it is important to define what a “vegetarian diet” actually is. Are you eating a vegan diet, which excludes all animal products including dairy and eggs? Or are you on a lacto-ovo-vegetarian diet which does incorporate dairy products and eggs while excluding meat, fish, and poultry? It is important to realize what is missing from your diet before deciding on what nutritional supplements to take. The American Dietetic Association recommends eating a wide variety of foods, including whole grains, fruits, vegetables, beans, seeds, nuts, and dairy and eggs (the last two only if not on a vegan diet). In terms of possible vitamin deficiencies, the iron from plant sources is more poorly absorbed than that found in animal products, but the higher levels of vitamin C found in vegetarian diets may help increase iron absorption. Studies have shown that iron deficient anemia is not more common in vegetarians, so iron supplementation is probably not necessary.
Vegetarians should be sure to include foods rich in vitamin B12 (fortified cereals or soymilk, meat substitutes, or nutritional yeast) or take it as a supplement, since studies have shown that they have low blood levels of this vitamin. There is even a case of a 33 year old man who had been on a strict vegan diet since the age of 20 who presented with severe nerve damage in both eyes due to vitamin B12 deficiency. He had never taken any supplements. Even after he was given vitamin B12, the nerve damage did not improve. Therefore, it is important to be conscious of the need for adequate dietary or supplemental vitamin B12 intake if one is on a vegetarian diet, especially as one ages when absorption of this vitamin decreases.
If one does not drink milk, then vitamin D levels may also be deficient, as fortified milk is the most common dietary source of vitamin D. As long as there is adequate strong sunlight exposure (at least 15 minutes of sunlight on the upper extremities and face every day), supplementation should not be necessary. However, there are vegetarian products such as soymilk that are fortified with vitamin D that can be consumed if sunlight exposure is inadequate. Calcium is a mineral that usually is not deficient in vegetarians who eat calcium rich dairy products or calcium-rich vegetarian foods (i.e. tofu, beans, green, leafy vegetables). Vegans should make sure they get the daily recommended requirements for calcium from their diets, and if they do not, they should take a calcium supplement. The other two nutrients that the American Dietetic Association advises vegetarians to be aware of are zinc and linolenic acid. Zinc levels in vegetarians tend to be lower than in non-vegetarians, so it is a good idea to make sure to eat enough zinc-rich foods (whole grains, legumes, corn, tofu) to meet or exceed the daily recommended requirement. Linolenic acid is an essential fatty acid found in fish or eggs. If these foods are not consumed, it is important to include other linolenic acid-containing foods in the diet, such as walnuts, flaxseed oil, soybeans, and canola oil. In general, a healthy vegetarian diet should include up to three servings of calcium rich foods, 2-3 servings of legumes, nuts, eggs, and meat substitutes, 3-5 servings of vegetables, 2-4 servings of fruit, 6-11 servings of grains, and sparing use of fats, oils, and sweets.
Q. Is soy milk a good source of calcium?
A. When choosing a brand of soy milk, it is important to select one that is calcium (and ideally Vitamin D) fortified, as soy milk itself is not rich in calcium. However, even when fortified, soy milk contains less calcium than regular milk. Eight ounces of skim milk contain 300 mg of calcium, while eight ounces of calcium fortified soy milk contains about 200 mg. Unfortified soy milk can contain much less calcium. Another soy product, tofu, usually has more calcium than soy milk depending on how it is processed. One method of making tofu involves the addition of calcium sulfate to the processed soy beans in order to solidify the bean mixture. One should look for calcium sulfate in the ingredient list in order to buy tofu with the highest calcium content. If a person wants to replace cow’s milk with soy milk, it is important to consume more to make up for the reduced calcium content, or add other calcium-rich foods or calcium supplements to the daily diet. In 1997, the Institute of Medicine released new recommendations for recommended calcium intake: 1300 mg for people aged 9-18 years and pregnant women under 19 years of age, 1000 mg for those aged 19-50 years including pregnant women over 19, and 1200 mg for those over fifty-one. These recommendations should be kept in mind when one seeks to replace dairy products with other foods, in order to ensure adequate calcium intake on a new diet.
A. First of all, it is important to define what a “vegetarian diet” actually is. Are you eating a vegan diet, which excludes all animal products including dairy and eggs? Or are you on a lacto-ovo-vegetarian diet which does incorporate dairy products and eggs while excluding meat, fish, and poultry? It is important to realize what is missing from your diet before deciding on what nutritional supplements to take. The American Dietetic Association recommends eating a wide variety of foods, including whole grains, fruits, vegetables, beans, seeds, nuts, and dairy and eggs (the last two only if not on a vegan diet). In terms of possible vitamin deficiencies, the iron from plant sources is more poorly absorbed than that found in animal products, but the higher levels of vitamin C found in vegetarian diets may help increase iron absorption. Studies have shown that iron deficient anemia is not more common in vegetarians, so iron supplementation is probably not necessary.
Vegetarians should be sure to include foods rich in vitamin B12 (fortified cereals or soymilk, meat substitutes, or nutritional yeast) or take it as a supplement, since studies have shown that they have low blood levels of this vitamin. There is even a case of a 33 year old man who had been on a strict vegan diet since the age of 20 who presented with severe nerve damage in both eyes due to vitamin B12 deficiency. He had never taken any supplements. Even after he was given vitamin B12, the nerve damage did not improve. Therefore, it is important to be conscious of the need for adequate dietary or supplemental vitamin B12 intake if one is on a vegetarian diet, especially as one ages when absorption of this vitamin decreases.
If one does not drink milk, then vitamin D levels may also be deficient, as fortified milk is the most common dietary source of vitamin D. As long as there is adequate strong sunlight exposure (at least 15 minutes of sunlight on the upper extremities and face every day), supplementation should not be necessary. However, there are vegetarian products such as soymilk that are fortified with vitamin D that can be consumed if sunlight exposure is inadequate. Calcium is a mineral that usually is not deficient in vegetarians who eat calcium rich dairy products or calcium-rich vegetarian foods (i.e. tofu, beans, green, leafy vegetables). Vegans should make sure they get the daily recommended requirements for calcium from their diets, and if they do not, they should take a calcium supplement. The other two nutrients that the American Dietetic Association advises vegetarians to be aware of are zinc and linolenic acid. Zinc levels in vegetarians tend to be lower than in non-vegetarians, so it is a good idea to make sure to eat enough zinc-rich foods (whole grains, legumes, corn, tofu) to meet or exceed the daily recommended requirement. Linolenic acid is an essential fatty acid found in fish or eggs. If these foods are not consumed, it is important to include other linolenic acid-containing foods in the diet, such as walnuts, flaxseed oil, soybeans, and canola oil. In general, a healthy vegetarian diet should include up to three servings of calcium rich foods, 2-3 servings of legumes, nuts, eggs, and meat substitutes, 3-5 servings of vegetables, 2-4 servings of fruit, 6-11 servings of grains, and sparing use of fats, oils, and sweets.
Q. Is soy milk a good source of calcium?
A. When choosing a brand of soy milk, it is important to select one that is calcium (and ideally Vitamin D) fortified, as soy milk itself is not rich in calcium. However, even when fortified, soy milk contains less calcium than regular milk. Eight ounces of skim milk contain 300 mg of calcium, while eight ounces of calcium fortified soy milk contains about 200 mg. Unfortified soy milk can contain much less calcium. Another soy product, tofu, usually has more calcium than soy milk depending on how it is processed. One method of making tofu involves the addition of calcium sulfate to the processed soy beans in order to solidify the bean mixture. One should look for calcium sulfate in the ingredient list in order to buy tofu with the highest calcium content. If a person wants to replace cow’s milk with soy milk, it is important to consume more to make up for the reduced calcium content, or add other calcium-rich foods or calcium supplements to the daily diet. In 1997, the Institute of Medicine released new recommendations for recommended calcium intake: 1300 mg for people aged 9-18 years and pregnant women under 19 years of age, 1000 mg for those aged 19-50 years including pregnant women over 19, and 1200 mg for those over fifty-one. These recommendations should be kept in mind when one seeks to replace dairy products with other foods, in order to ensure adequate calcium intake on a new diet.
Thursday, February 14, 2008
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.
Finding the Right Multivitamin for You
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.
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.
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