Choosing among the different multivitamin pills available on the market today can be confusing. In order to minimize this confusion, and therefore choose the best multivitamin pill, it’s important to research the daily recommended vitamin dosages for your gender and age group. It is also necessary to understand which vitamins should or shouldn't be contained in the multivitamin capsules or tablets. The balance of different vitamins is also crucial to optimal absorption of the nutrients.
In general, multivitamin pills should contain 100% of the daily value for the following vitamins: B1, B2, B3, B12, B6, D, C, E, folic acid, magnesium, copper, selenium, and zinc. While daily values are based on the highest need of the population, the actual need may vary. For example, the daily value for iron is listed as 18 mg, which is what is needed for women of childbearing age. It is generally best for most men, however, to take a multivitamin without iron. It is also important that any multivitamin pills that include calcium also contain vitamin D to aid in calcium absorption.
Once you’ve found a few different multivitamins that contain all of the essential nutrients, it’s important to know what to avoid. Certain substances, such as phosphorus — which hinders calcium absorption — iodine, and manganese, may be unnecessary and can inhibit the absorption of other vitamins. Despite the recent antioxidant craze, many experts recommend that you eat foods high in antioxidants rather than taking a supplement for them. Certain antioxidants, such as beta-carotene, can be harmful in large doses, and some synthetic forms of these nutrients can limit the absorption of more essential vitamins.
Outside of these nutrients, the best way to determine whether certain multivitamin pills have unnecessary additives is to simply look at label. If there is an ingredient with no daily value listed, it may not considered necessary for your body. The best multivitamins only include ingredients with a daily value and provide 100% of the daily value; anything higher than that can be overkill if you have a relatively healthy diet.
While multivitamin pills are generally not regulated by the U.S. government, there is non-governmental standards-setting group in the U.S. known as the U.S. Pharmacopeia (USP). While multivitamin pill manufacturers are not required to have their products reviewed by USP, those that do essentially provide their customers with a guarantee that products have the correct level of nutrients, provide ideal absorption of those nutrients, and are free of contaminants. If you have a choice between a multivitamin that with the USP seal and one that does not, choose the one with the USP seal.
It is estimated that nearly 74% of the population could benefit from taking a daily multivitamin. When choosing one, make sure to avoid marketing schemes and simply read the ingredients. This, coupled with adequate knowledge of what vitamins your body needs, can be one of the best ways to choose the best multivitamin. Additionally, a healthcare professional may be able to recommend particular products that they find to be effective.
