Millions of us are relying on multivitamins every day with an intention to offer our bodies the much required nutrients to keep it healthy and fit. Majority of us don't eat sufficient healthy foods to get our necessary nutrients in a natural way, which is why it becomes imperative to take daily multivitamin supplements although they are hardly a substitute for meals.
Adults are often deficient of vitamins A, C and E, calcium, and magnesium. Older people are mostly lacking vitamin B12, and women iron and folic acid. Lack of important nutrients becomes a trouble over time, specifically for women of childbearing age.
Multivitamins, though valuable, lack some important elements for wellness like phytonutrients and fiber. They usually don't meet the suggested daily ingestion of calcium, other vitamins and minerals.
Don't rely on multivitamins to do wonders overnight in terms of heart disorder, cancer and other chronic illnesses. Additional research is recommended prior to recommending anyone to take a multivitamin regularly to protect you from any kind of illness. These could be supplements but not treatment.
This opinion is a contradiction to findings that was conducted in 2002. During this time the authors reviewed 35 years of study on the association between vitamins and chronic illness and suggested adults should have a regular multivitamin as a safe way to health.
Although there are some other studies that supports the association between multivitamins and well-being, but it cannot be a substitute to whole meal and fiber rich diet.
But if you're planning to give daily multivitamins a try, here are some recommendations for what you should see on the label.
The USP symbol should be evident on the packaging. Supplements, like multivitamins are not regulated by the FDA hence it is imperative to confirm the USP symbol on a label for your assurance of safety and quality.
Vitamin A: A supplement rich in beta-carotene and combined carotenoids (what is used by your body for making vitamin A) is ideal. Excess of vitamin A in retinol form is harmful for the health of your liver and bones.
Vitamin C: Select a product containing 250 mg of this vitamin which is an ideal dose.
Vitamin D: Majority of products offer you 400 International Units, what is required to soak calcium and perhaps help in the prevention of cancer. But if you are dark skinned you may require more than this.
Vitamin E: Some recent studies have been conducted that warned against the high levels of vitamin E, which is over 600-800 IU daily.
Folic Acid: It is very important for women planning to conceive. 400 micrograms is required regularly to inhibit birth defects that can take place during the first trimester. Breakfast cereals can also offer the required amount.
Iron: Women crossed the menopause and men should take multivitamins that contain iron if they eat a diet less in iron. Food containing iron may encompass fortified grains and meat. Excess of iron can pile up and damage organs.