A multivitamin is the most widely used dietary supplement in the United States. It is also one of the least understood. Turn the bottle around and let us read the label together.
Vitamins: the organic micronutrients
There are thirteen essential vitamins. Four are fat-soluble — A, D, E and K — and nine are water-soluble: vitamin C and the eight B vitamins (B1 thiamine, B2 riboflavin, B3 niacin, B5 pantothenic acid, B6, B7 biotin, B9 folate and B12).
Minerals: the inorganic ones
Minerals such as calcium, magnesium, zinc, iron, selenium and iodine come from soil and water and reach us through food. The body needs some in larger amounts and others only in traces.
How to read the Supplement Facts panel
- Serving size tells you how many capsules make one serving. It is not always one.
- Amount per serving is listed in milligrams (mg), micrograms (mcg) or International Units.
- % Daily Value shows how much of the recommended daily amount a serving provides.
- Other ingredients lists the capsule material and any excipients.
Choosing a formula
Look for a product that covers a broad range of vitamins and minerals, states clearly what it does not contain and comes from a facility that follows Good Manufacturing Practices. Vitamin Complex provides 12 vitamins and 14 minerals in a micronized, gluten-free formula.
Food first
A multivitamin fills gaps; it does not replace vegetables, fruit, whole grains and protein. If greens are the hard part, a scoop of Greens Powder in a smoothie is an easy addition.
Sensible habits
- Take it with a meal.
- Do not exceed the suggested use; more is not better.
- Tell your doctor which supplements you take, especially before surgery or if you use prescription medication.
This article is for general information only and is not medical advice. Statements about dietary supplements have not been evaluated by the Food and Drug Administration. Products are not intended to diagnose, treat, cure or prevent any disease.