Health

Choosing a multivitamin:

You walk down the vitamin aisle at your local store and stare at the many shelves of vitamins and supplements. They all have different claims: Some are anti-aging, others claim to help you lose weight and increase mental clarity. How do you choose? Is it price? Does it matter, or are they all equally good products?

The primary purpose of a multivitamin is to provide a convenient way to receive a variety of nutrients from a single product. They are not meant to replace a healthy diet. They only serve to enhance the nutritional quality of your diet.

Do you need a multivitamin?

Even if you eat a perfect diet, the USDA data has shown that our food supply is simply not as nutritious as it was 30 years ago. Supplementing your diet can help to correct these short- comings. According to the U.S. Food and Drug Administration, dietary supplements are not substitutes for foods, nor can a person sustain good health by just taking vitamin and mineral supplements. When taken properly, however, supplements can play an important role in achieving maximum health.

What should be in a multivitamin-mineral supplement?

Micronutrients that should be included in a complete multivitamin are: Vitamin A, Vitamin B Complex (thiamine, riboflavin, niacin, Vitamin B6, folic acid, Vitamin B12), pantothenic acid, biotin, Vitamin C, Vitamin D and Vitamin E. The included minerals should be calcium, magnesium, zinc, iodine, selenium, copper, manganese, chromium and molybdenum.

What to look for and what to avoid.

To insure that your body gets all of the vitamins, minerals and other nutrients it needs we turn to a multivitamin-mineral supplement. But with so many choices – where do you begin?

The best multivitamin has the following characteristics:

• Bioavailable: Meaning it must be in a form that your body can absorb the nutrients.
• Natural: No artificial preservatives, dyes, allergens or other contaminants. The omega-3 formula (derived from fish oils) must be certified to be free of mercury and lead.
• Reliable: The FDA regulates very little in the manufacture of multivitamins, so choosing a pharmaceutical grade vs. food grade vitamin is best. Look for the USP seal, this stands for United States Pharmacopeia. They make sure that the product you are choosing meets pharmaceutical guidelines not just food grade guidelines. Many of the USP certified vitamins are called nutraceuticals.
• Laboratory tested: Every production batch of a nutritional supplement should be tested in a laboratory to guarantee that it contains exactly what is on the label.
• Difference: If the nutritional supplement doesn’t make you feel better within the first 30 days, try another formula. It may not resolve all of your symptoms in that time, but you should feel an improvement. For example, if you are taking a supplement to improve energy or decrease PMS symptoms.

How can you tell if you’re taking a quality multivitamin?

Look at the “other ingredients” at the bottom the label. Are there artificial sweeteners such as aspartame, saccharin or sucralose? Are there artificial colors or dyes such as FD&C blue #1 or yellow #6? How about artificial preservatives? If it contains any of these ingredients, put it back on the shelf. Acceptable sweeteners are sucrose, fructose, stevia or xylitol. Monitor yourself for a few days when you start a new multivitamin. If you have stomach upset, it could be the sweetener being used.

Next, check to be sure it has the USP seal. This will ensure that the supplement is pharmaceutical grade not just food grade. Most cheap multivitamins meet only the food grade guidelines. These products are generally less able to be absorbed and utilized by the body.

When is the best time to take a multivitamin?

The best time to take vitamins or minerals is with meals. Multivitamins taken between meals sometimes cause stomach upset and may not be absorbed as well.

Today, it is important to supplement your diet and taking a quality multivitamin-mineral is a great way. Make sure you choose one your body can use. Take time to make an educated choice. It is also recommended that you consult with your doctor or pharmacist if you are taking any prescription medications that could interfere with a supplement. For example, diuretics (water pills), heart or blood pressure medications, NSAID (non-steroidal anti-inflammatory drug) such as ibuprofen (Motrin, Advil), naproxen (Aleve, Naprosyn), and others. This list is not complete and there may be other medications that can interact with or be affected by multivitamins. Tell your doctor about all the prescription and over-the-counter medications you use.

Monica Schugel, DC

1706 Lor Ray Drive, North Mankato, MN 56003, 507.385.1015

mschugel@hickorytech.net, www.backtowellnessclinic.com