Are You Taking Multivitamins?

Millions of us are taking multivitamins each day in hopes of giving our bodies the nutrients needed to stay healthy. As we all know, most of us don't eat enough of the right foods to get our essential nutrients the natural way, which is why most experts agree that a daily multivitamin is a good idea for nearly everyone though they are hardly a substitute for eating a healthy diet.

Adults are often lacking in calcium, magnesium, vitamins A, C and E. Older people are often lacking vitamin B12, and women of childbearing age need to shore up their intake of iron and folic acid. Lack of vital nutrients becomes a problem over time, particularly for women who of childbearing age. Other groups at risk are strict vegetarians and seniors.

Multivitamins, while valuable, lack some helpful compounds for wellness such as phytonutrients and fiber. They generally don't meet the recommended daily intake of calcium, other vitamins and minerals.

It's best to think of supplements like an insurance policy - don't be tricked into believing a daily pill measures up to the health benefits of eating the right foods, being active on a regular basis and keeping yourself at a healthy weight.

What's more, don't count on multivitamins to work wonders in terms of heart disease, cancer and other chronic diseases. Additional research is required before anyone is going to recommend taking a multivitamin daily to protect yourself from disease.

This opinion is a direct contradiction to earlier findings that include a 2002 study. In this case the authors looked at 35 years of study on the relationship between vitamins and chronic disease and recommended all adults should have a daily multivitamin as an affordable, safe way to health.

There are other studies that support the link between multivitamins and well-being. Studies found:

- Taking multivitamins for at least 15 years significantly cut the chances of developing of colon cancer.

- Multivitamins lowered the risk of that initial heart attack in older people.

According to some experts these findings are enough to convince them that taking a daily multivitamin may help head off some serious health problems.

If you have cancer or are being treated for the disease, talk with your healthcare team before taking multivitamins as they can affect your treatment or help cancer cells reproduce and multiply.

If you're going to give daily multivitamins a try, here are some suggestions for what you want to see on the label. Most people do just fine with a product that has no more than 100% of the daily value (DV) for most nutrients, but you'll also want:

- The USP symbol evident on the packaging. Supplements, including multivitamins, aren't regulated by the FDA. The USP symbol on a label is your assurance of safety and quality.

- Vitamin A: A supplement containing beta-carotene and mixed carotenoids (what your body uses to make vitamin A) is best. Too much vitamin A in retinol form (acetate or palmitate) is bad for your bones and liver.

- Vitamin C: Choose a product with 250 mg of this vitamin and you'll do just fine.

- Vitamin D: Most products give you 400 International Units, what you need to absorb calcium and perhaps hel with the prevention of cancer. You might need more than this if you dark skinned, overweight, or don't go outside much during the summer months.

- Vitamin E: There have been some recent studies that ring the warning bell for high levels of vitamin E, anything over 600-800 IU daily.

- Folic Acid: Very important for women hoping to conceive. 400 micrograms is needed every day to prevent birth defects that can happen during the first trimester. Breakfast cereals often supply the needed amount.

- Iron: Women past the menopause and men should be taking multivitamins that are free of iron unless they eat a diet without much iron. containing iron include meat and fortified grains. Too much iron can accumulate and damage ORGANS