How to Choose a Multivitamin

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Watch more How to Get Your Vitamins and Minerals videos: http://www.howcast.com/videos/125616-... • Weed out the junk from the good stuff when picking a multivitamin. • Warning • Speak to a physician before starting to take a vitamin of any kind. • Step 1: Select form • Narrow down your choices based on how you would like to ingest your vitamin: in powder form, capsule, tablet, or liquid. • Step 2: Choose dosage • Further narrow down your selection by deciding how often you would like to take a vitamin: a single daily dose or spread out throughout the day. • Step 3: Check essential vitamins • Make sure it provides at least 100 percent of the eight essential vitamins: thiamine or B-1, riboflavin or B-2, niacin or B-3, B-6, B-12, D, E, and folic acid. • Step 4: Confirm vitamin A C • Check that it contains some vitamin A and vitamin C. • Tip • Too much vitamin A has been found to increase hip fracture when over 4300 incremental units are taken daily; and too much vitamin C may cause an upset stomach and/or diarrhea. • Step 5: Check mineral level • Check mineral levels. It should provides at least 50% of your daily chromium, copper, magnesium, selenium, and zinc. • Tip • Magnesium can be obtained from whole-grains and may not require supplementation. • Step 6: Separate calcium • Don't worry about getting calcium in your multivitamin -- it's better taken separately, as the daily recommended levels are too large to be contained a single pill. • Step 7: Avoid too much phosphorus • Avoid multivitamins with too much phosphorus, which we get plenty of in our diets. • Step 8: Consider iron • If you're a woman, vegetarian, or have been diagnosed as anemic, select a multivitamin that contains iron in ferrous form, which is most readily absorbed. • Tip • If your multivitamin contains iron, take it with a piece of fruit. Not only can it cause intestinal discomfort on an empty stomach, but the fruit's vitamin C will help it absorb. • Step 9: Compare prices • Compare prices and remember that you're shopping for a daily multivitamin, which can add up. • Tip • Cheaper multivitamins may contain fillers such as starches and silica, while expensive multivitamins tend to be more pure. • Step 10: Confirm quality • Only purchase quality-guaranteed or laboratory-tested multivitamins. • Step 11: Take regularly • Now that you've chosen your multivitamin, make sure you take it regularly. • Did You Know? • In 1747, Scottish naval surgeon James Lind discovered that a nutrient in citrus foods -- now known as vitamin C -- prevented scurvy.

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