Finding the Right Multivitamin for You
Description
This article is from the Alternative Medicine Therapies guide.
Finding the Right Multivitamin for You
| Vitamins | Main Benefits | DV | One-A-Day | Extra-Strength |
| Vitamin A | Fights infections; maintains eye and skin health. May be supplied in part as beta-carotene, which may lower the risk of cancer and heart disease and boost immunity. Pregnant women should not take more than 5,000 IU of vitamin A daily, but higher doses of beta-carotene are safe. | 5,000 IU | 5,000 IU | 5,000-10,000 IU (up to 25,000 IU as beta-carotene) |
| Vitamin C | Fights colds; may help prevent cancer, heart disease, cataracts. If your formula doesn't supply at least 500 mg, consider taking an extra supplement. | 60 mg | 60-100 mg | 100-1,000 mg |
| Vitamin D | Promotes healthy bones and teeth; may protect against cancer. Those over 50 should get at least 400 IU and those over 70 need at least 600 IU. Avoid daily doses exceeding 1,000 IU, which may be toxic. | 400 IU | 200-400 IU | 400-600 IU |
| Vitamin E | May help prevent cancer, heart disease, cataracts. Everyone should get at least 200 IU daily. Avoid doses above 1,200 IU, which can cause headaches. | 30 IU | 30-100 IU | 100-400 IU |
| Thiamin (B1) | Aids energy production; promotes nerve and heart health. | 1.5 mg | 1.5-25 mg | 25-100 mg |
| Riboflavin (B2) | May prevent cataracts and migraines; helps heal rosacea. | 1.7 mg | 1.7-25 mg | 25-100 |
| Niacin (B2) | Helps lower cholesterol and improve circulation; fosters healthy nerve cells. | 20 mg | 20-25 mg | 25-100 mg |
| Vitamin (B6) | May prevent heart disease and stroke; maintains nervous system health. Avoid taking more than 200 mg on a daily basis. | 2 mg | 2-25 mg | 25-100 mg |
| Folic acid | Prevents birth defects, heart disease, possibly some cancers. Pregnant women and women planning to become pregnant should get at least 600 mcg daily. | 400 mcg | 400 mcg | 400-800 mcg |
| Vitamin (B12) | Promotes nerve health; prevents heart disease. People over 50 and vegetarians should look for formulas that supply at least 100 mcg. | 400 mcg | 400 mcg | 50-400 mcg |
| Vitamin K | Promotes blood clotting; helps strengthen bones. | 80 mcg | 0-80 mcg | 60-300 mcg |
| Biotin | Promotes healthy nails, hair, and nerves. | 300 mcg | 0-100 mcg | 100-300 mcg |
| Pantothenic acid B(5) | Strengthens nerves; promotes energy metabolism. | 300 mcg | 0-100 mcg | 25-100 mcg |
| Minerals | ||||
| Boron | Builds strong bones, teeth, and nails. | * | 0-50 mcg | 50 mcg-2 mg |
| Calcium | Prevents or slows osteoporosis. Women of all ages and men over 50 need at least 1,200 mg daily. A separate supplement is probably necessary. Avoid daily doses of 2,500 mg or higher. | 1,000 mg | 0-25 mg | 25-400 mg |
| Chromium | Maintains healthy bolld sugar levels;helps break down fats. | 120 mcg | 0-100 mcg | 100-200 mcg |
| Copper | Prevents cardiovascular disease; maintains bones, tendons, and nerves. | 2 mg | 1-2 mg | 1-2 mg |
| Iron | Prevents anemia in younger women. Men and postmenopausal women should opt for iron-free formulas. Vegetarians who avoid all animal products and women with heavy periods should get at least 18 mg a day. Don't exceed 65 mg daily. | 18 mg | 0-18 mg | 0 -18 mg |
| Magnesium | Protects against heart disease; may ease asthma and diabetes. | 400 mg | 100-200 mg | 200-400 mg |
| Manganes | Strengthens bones; may be good for the heart and prevent seizures. | 2 mg | 2-5 mg | 5-10 mg |
| Molybdenum | Helps the body use iron and burn fats. | 75 mcg | 25-65 mcg | 65-100 mcg |
| Potasssium | May help prevent high blood pressure, heart disease, and stroke. | 3,500 mg | 5-100 mg | 5-100 mg |
| Selenium | Helps prevent cancer, heart disease, cataracts, and macular degeneration; fights cold sores and shingles. Get at least 100 mcg a day, but avoid daily doses above 900 mcg, which can be dangerous. | 70 mcg | 0-100 mcg | 100-200 mcg |
| Vanadium | Builds bones; may aid people with diabetes. | * | 0-25 mcg | 25-50 mcg |
| Zinc | May cure colds, relieve prostrate complaints, slow macular degeneration. Vegetarians who avoid all animal products, including dairy and eggs,should aim to get 30 mg. Don't exceed 60 mg daily, shich can be harmful. | 15 mg | 15 mg | 15-30 mg |
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