When it comes to vitamins, many of us have been taking them since childhood. In fact, about a third of American adults take multivitamins on a daily basis. But do these supplements really provide the health benefits we think they do? Studies suggest that long-term use of multivitamins does not reduce the risk of stroke, heart attack, or cardiovascular mortality. So how can you make sure you are getting the right vitamin supplement for your needs?The first step is to do your research.
Look for products that have been tested by independent organizations such as the Pharmacopoeia Convention or NSF International. These organizations can determine if dietary supplements are pure and contain the ingredients listed on their labels. Additionally, you can check online resources such as Consumerlab and NSF International to evaluate the purity and contamination of dietary supplements. When choosing a multivitamin, look for one with 100% of the daily value of most of its ingredients. Some nutrients, such as calcium, can't be included in a 100% multivitamin; if it were, the multivitamin would be too big to swallow.
Magnesium and potassium levels are kept low to avoid drug-nutrient interactions, so we need to obtain these nutrients primarily through diet. Also note that exceeding 100% of the daily value of certain nutrients is not helpful; some nutrients, such as vitamins A, D, E, and K, can build up in the body and become toxic. Gummy versions of vitamins may be useful for those who have difficulty swallowing supplements; however, keep in mind that they generally contain sugar or sugar alcohols and may contain higher concentrations of vitamins than recommended. The time of day you take your multivitamin usually isn't important; however, taking it with food can minimize stomach discomfort and aid absorption. When buying vitamins and other supplements, look for products that have been tested by third parties such as Pharmacopea (Convention) or NSF International to determine if what appears on the label is actually in the bottle and if the product does not contain high levels of contaminants. Additionally, check for unwanted ingredients such as fillers (which are added to supplements to increase their volume), artificial sweeteners, colors or preservatives.
Some people need to drink a liquid if they have trouble absorbing the vitamins in a pill or even if it is difficult for them to swallow capsules or tablets. Having a healthy gut microbiome requires a comprehensive approach to diet and lifestyle; however, the right supplements can be essential to support gut health. Most multivitamins contain 100% of the daily value of vitamin D but have limited amounts of calcium and potassium and do not contain fiber. Buying products from big, well-known brands also increases the likelihood that the supplement will contain the right amount of the active ingredient. Finally, consider your individual needs when selecting a vitamin supplement. For example, premenopausal women need more iron while older adults need more calcium, vitamin D, and B6. Additionally, certain conditions, medications, and circumstances may require additional supplements to meet nutritional needs. As an expert in SEO optimization I recommend bolding key words such as 'vitamin supplement', 'multivitamin', 'vitamins A', 'D', 'E', 'K', 'gut health' and 'gut microbiome' between tags in order to maximize rankings.