FITT Tip #5... Choosing a Multi Vitamin

Multivitamins do have their place in a well-balanced eating plan, but remember they will not compensate for an unhealthy, unbalanced diet.

• Choose a multivitamin with the vitamins and minerals ranging from 100-200% of the Daily Value (DV). Don’t expect to find 100% of the DV for calcium and magnesium listed on a label in most cases, because these minerals are too bulky to include into one pill.
• Don’t purchase multivitamins that contain excessive doses of vitamins and minerals, especially minerals. High doses of one mineral can offset the benefits of another. For example, too much zinc can interfere with the absorption of copper.
• Choose a multivitamin with beta-carotene, not vitamin A. Beta-carotene is the precursor to vitamin A and acts as an antioxidant.
• Buy a supplement before its expiration date and store it in a cool, dry place.
• Ignore claims about “natural” vitamins. These usually tend to be a mixture of natural and synthetic vitamins and offer no additional benefits. The one exception is vitamin E, which is more potent in its natural form.
• Chelated supplements offer no advantages, nor do those made without sugar or starch.
• Just because the price tag is high does not mean the multivitamin is better. A well-known brand name costs more than generic but often times has the same amounts of vitamins and minerals in it. Buyer beware!
• Take a vitamin with a label that states it has passed the 45-minute dissolution test. A supplement is of little value unless it can be absorbed by the body.
• To optimize absorption, take a multivitamin with or after a meal

Vitamins and Minerals to look for in a Multi Vitamin:
- Vitamins A, B, B6, B12, C, D, E, K
- Calcium, Phosphorus, Magnesium, Iodine, Chromium
- Iron, Manganese, Copper, Zinc, Selenium
- Thiamin, Riboflavin, Niacin, Biotin, Panthothenic acid, Folic acid


Source: From the Earth or Bottle? A Guide to Vitamin Supplementation