Choosing a Multi-Vitamin
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It is best to take multiformulas (multi-minerals and multivitamins) as a foundation if you are self-prescribing: there is the risk that taking high levels of single supplements can disturb your metabolism or increase the chances of toxicity. This is especially the case with vitamins A and D.
Recommended For Women
Recommended For Men |
Whichever multivitamin you choose, do opt for the multiformulas that provide a broad range of nutrients per tablet/capsule. Always check the labels on multiformula products and aim for the following safe levels of vitamins and minerals:
- Vitamin A
7,500 iu
- Vitamin B12
50 mcg
- Vitamin B3 (Niacin)
50 mg
- Folic Acid
400 mcg
- Vitamin B5 (Pantothenic acid)
50 mg
- Vitamin C
100 mg
- Vitamin D
200 iu
- Vitamin E
50 iu
- Boron
2mg
- Chromium
50 mg
- Copper
0.5 mg
- Iron
0.5 mg
- Manganese
0.5 mg
- Selenium
50 mcg
- Zinc
10 mg
Do not be swayed by price, and opt only for the cheapest. In the case of supplements the old adage "you get what you pay for" is very true. Prices generally reflect level of research, preparation and ultimately quality control invested in the product.
Never attempt to self-treat health problems with specific vitamin or mineral formulas without first gaining the advice of your family doctor or a qualified nutritionist.
Take care when reducing doses. If you are taking regular supplements, and have been doing so for some time, never abruptly stop taking them: gradually reduce your dose and allow your body to adjust gently.
Read more about the nutrients listed in this article: BellyBytes.com: Essential Nutrients
