5 Signs You’ve Chosen the Right Multivitamin
Why are multivitamins important?
Our body requires many different vitamins and minerals that are important for both body development and disease prevention. These vitamins and minerals are also referred as micronutrients. These are not synthesized naturally in the body, so must be taken from your diet. The quantity of each nutrient required by your body depends on your age. Many foods in the grocery store are emboldened with nutrients that are needed to prevent nutritional deficiency. A nutritional deficiency occurs when the body does not absorb or get from food the necessary amount of a nutrient. Deficiencies can lead to a variety of serious health problems. These can include digestion problems, skin disorders, compromised and stunted or defective bone growth, and even memory loss.
Need and usage of multivitamins worldwide?
In the recent years, the use of dietary supplements has increased worldwide. Pregnant women and elderly adults have different nutritional needs. The National Health survey (NHS) recommends 10μg of Vitamin D intake per day throughout the pregnancy and breastfeeding, as well as 400μg of folic acid intake during the first trimester of pregnancy. Some women are advised to take iron, vitamin C, or calcium supplements during pregnancy which varies from person to person. In the 1999–2000 National Health and Nutrition Examination Survey, 52% of adults in the United States were reported taking at least one dietary supplement for the past month and 35% were reported for regular use of multivitamin-multimineral supplements. Individuals who use multivitamin tablets are reported to have higher dietary nutrient intake and healthier diets.
What are uses of multivitamins?
Multivitamins are available in many forms, including tablets, capsules, chewable gummies, powders, and liquids. Multivitamins and minerals are used as a substitute to provide substances that are not taken in through the diet. These are also used to treat vitamin or mineral deficiencies caused by illness, pregnancy, poor nutrition, digestive disorders, certain medications, and many other conditions. Multivitamin tablets contain many different vitamins which are essential for proper functioning of body. However, overdose of certain minerals can lead to serious life-threatening consequences hence it should be avoided. Vitamin A is necessary for skin, eye, and immune health. Vitamin C is essential for your immune system and collagen production. B vitamins are involved in energy metabolism and red blood cell production. Calcium, magnesium, vitamin D, and vitamin K are vital for bone health. Vitamin E and selenium are used as antioxidants that help protect your cells from damage. Magnesium and potassium regulate blood pressure, heart and muscle contraction, and promotes cardiovascular health. Many multivitamin products also contain minerals such as iron, potassium, and zinc.
What are the 5 signs you’ve chosen the right multivitamin?
- USP Verification
The U.S Pharmacopeial Convention determines dietary supplements purity and check if they contain the ingredients listed on their labels. The organization uses a particular seal. Be careful of the labels that simply use the letters “USP.” You can also check your multivitamin online to ensure if it is USP verified.
- Appropriate daily values of ingredients
Choose a multivitamin tablet with 100% of daily value of most of its ingredients. Some nutrients can’t be included at 100%. Avoid exceeding 100% of the daily value of certain nutrients. Some nutrients like vitamins A, D, E, and K can accumulate in the body and become toxic if taken excessively.
- The right balance for your age and sex
Nutrient needs vary depending on gender and age. As, women need more iron due to menstruation, while older adults need more calcium, vitamin D, and B6. A dietitian can help you determine your nutritional needs.
- Essential micronutrients
Your body needs micronutrients to keep your body well-functioning. Apart from well-known nutrients, a good multivitamin includes Thiamin, riboflavin, niacin, B6, B12, folate, Calcium, magnesium, selenium, zinc, Vitamins A (including beta carotene), E, K, and Vitamin D2 or D3.
- The nutrients you need
- Calcium through low-fat milk, cheese, yogurt, orange juice, cereals and almonds.
- Vitamin through salmon, enriched milk, cereals and yogurt.
- Potassium through beans, legumes, potatoes, low-fat milk, yogurt and fish.
- Fiber through beans, legumes, fruits and vegetables.
- Magnesium through nuts, dry beans, whole grains and oats.