Multivitamin Supplements

Should you take a multivitamin supplement? If you eat a healthy, balanced diet that includes plenty of fruits, vegetables, whole grains, healthy fats, and lean protein, you probably don't need one. But if you want to be sure you're getting the recommended daily amounts of important vitamins and minerals, a multivitamin pill can be a good way to do so.

Vitamins and minerals are nutrients found in foods that your body needs to function optimally. Because your body can't make these nutrients on its own, they must come from food or other sources. Some important ones include the following:

• Vitamin A: Needed for healthy vision and cell development; also acts as an antioxidant, protecting the body's cells from substances called free radicals. Food sources of vitamin A include liver, fish, fortified dairy products, carrots, and sweet potatoes.
• Folic acid: Helps the body make new cells. It's especially important that women who are pregnant or planning to become pregnant get adequate amounts of folic acid. It's found in dark leafy greens, dried beans and peas, oranges, and fortified grain products.
• Vitamin C: Plays a role in building connective tissue and keeping the immune system healthy; also acts as an antioxidant. It's found in citrus fruits, broccoli, green peppers, spinach, and other fruits and vegetables.
• Vitamin D: Contributes to bone health, in part by helping the body to absorb calcium; also plays a role in the immune system. Your body makes vitamin D when your skin is exposed to sunlight, and it's also found in fortified dairy foods and cereals.
• Vitamin E: Helps to repair body tissues and acts as an antioxidant. Vitamin E is found in fish, milk, egg yolks, vegetable oils, nuts, and other foods.
• Calcium: A mineral used to build bone. It's found in dairy products and, in smaller amounts, in greens like broccoli and kale.
• Iron: Helps to carry oxygen to the body's cells. Food sources of iron include organ meats, beef, poultry, beans and lentils, and fortified cereals.

Before you purchase a multivitamin, read the label to see what percentage of the recommended daily amount (RDA) of each vitamin it contains. As you'll see, some brands contain much more than the RDA, while others contain less. It has not been proved that taking more than the RDA is beneficial, and taking very high doses of any vitamin can be harmful. Choose a multivitamin that covers the bases but stays at 100 percent of the RDA or less. In addition, check that the label carries the United States Pharmacopeia (USP) symbol. This will ensure that the supplement's manufacturer adheres to certain purity standards and that the supplement can be easily broken down in your digestive system and absorbed.

And remember, taking a multivitamin doesn't mean you can forgo eating well. No pill can replace the benefits of eating a healthy, balanced diet, but a multivitamin supplement can provide a little additional assurance that your body is getting the nutrition it needs.