Multivitamins 101: Everything You Need to Know

At the end of the day, everyone has the same basic needs: water, food, shelter… and a good multivitamin!

Is this an exaggeration? Not really. Taking a multivitamin requires just a few seconds of time each day and is truly a foundation for good health – since many people unknowingly miss out on vital nutrients in their diets on a day-to-day basis.

National nutrition surveys show that, on average, Americans do not consume enough vitamins and minerals for optimal health. And inadequate intake of key vitamins and minerals has been linked to several chronic diseases, including coronary heart disease, cancers and osteoporosis.

In fact, a review of more than 30 published research articles concluded that all adults can benefit from taking a multivitamin daily, to:

• Maintain cardiovascular, bone and breast tissue health
• Maintain a healthy immune defense system
• Maintain colon health, especially in people who consume alcohol
• Maintain healthy cholesterol and homocysteine levels, indicators of cardiovascular health
• Improve circulatory and blood vessel health

What about you? Are you getting the right amounts of all the right nutrients?

The USDA’s new set of food guidelines, MyPyramid, recommends Americans consume certain amounts of food from each food group, as suggested below:

MyPyramid Recommendations
Food group	Amount	Nutrients Provided
Whole grain breads, cereals, crackers, rice and pastas	3 ounces per day	magnesium, potassium, niacin, calcium, riboflavin, folate, iron and thiamin
Vegetables	2-3 cups per day, depending on age, gender and level of physical activity	vitamins C, A and E, potassium, folate, calcium, iron and thiamin
Fruits	About 2 cups per day, depending on age, gender and level of physical activity	vitamin C, potassium and folate
Dairy	3 cups per day	calcium, vitamin D, riboflavin and potassium
Meats and beans	5-6 ounces per day	protein, magnesium, vitamins D, E and B12, riboflavin, niacin and iron

The MyPyramid guidelines also break foods into two groups: essential calories (what your body needs to survive) and extras, or discretionary calories.

That’s a lot to keep track of! And many people just don’t get that kind of variety in their diets. That’s why taking a multivitamin is a smart choice and an effective way of making up for any nutrient gaps left unsatisfied by a person’s food choices.

Teens’ bodies need more nutrients

Teens, in particular, don’t get enough calcium, vitamin D, iron and vitamin C. Inadequate nutrient levels – common among young people – are often attributed to teenage culture and poor health habits; like smoking and not getting enough fruits and vegetables, dairy products and iron-rich foods.

Ironically, growing bodies require the most nutrients and, in general, teens’ bodies need:

• More minerals, due to increased growth velocity
• More calcium, due to accelerated muscular and skeletal development
• More iron, due to expanding blood volume and an increase in lean mass
• More zinc, which is essential for growth and sexual maturation
• More B-vitamins, to address energy demands and an increase in tissue synthesis
• More vitamin D, due to rapid skeletal growth and new cell growth
• More of vitamins A, C and E, due to new cell growth

Even teens themselves recognize that their current diets just aren’t healthy. According to the 2002 Gallup Target Market Report on supplement use among pre-teens and teens, one in three teens feels he or she is deficient in calcium. One in four believes he or she lacks iron and vitamin C. And lastly, the report found that parents’ recognition of the fact that pre-teens and teens simply aren’t getting enough vitamins and minerals is finally increasing.

Not suprisingly, a recent study published in the Journal of the American Dietetic Association concluded that adolescents who use multivitamins are more likely to have better nutrition than nonusers. And good nutrition, of course, plays a major role in growing up healthy and reducing health risks during adulthood.

The U.S. Congress agrees that multivitamins can indeed promote good health – and has recently passed an act regarding multivitamin use and older Americans.

The Older Americans Act Amendments of 2006

In passing this act in October of 2006, Congress officially stated that good nutrition is vital to good health, and that vitamin supplementation is an acceptable method of maintaining good nutrition.

Congress also reported that 40 percent of older adults are actually malnourished!

Why? Because as adults get older, their bodies become less and less able to use and absorb vitamins and minerals. So like teens, aging adults are also more apt to have nutrient deficiencies.

Energy needs can decline as older adults become less physically active, but requirements for many nutrients continue to increase. In short, adults over 50 years old need better nutrition from fewer foods; they need even more protein, calcium, folic acid, B-6 and B-12 – from fewer calories than younger adults. Older adults have additional concerns, as well: Heart health, bone support, eye health, sexual well-being and memory support become more important.

While a balanced diet remains the ideal source of nutrition for all Americans, taking a daily multivitamin is an inexpensive strategy in preventing nutrient deficiencies and ensuring good health among aging populations. And although Congress’ act specifically targets older adults, multivitamins can help satisfy nutrient requirements in people of all ages.

Choosing a multivitamin

A good multivitamin should, at minimum, provide the basic vitamins and minerals that the body needs each day. It should also include antioxidant nutrients, such as vitamin A (beta carotene), vitamin C, vitamin E and selenium. Also, look for a multi with plenty of B-vitamins (like folic acid) and trace minerals (including zinc). And take note of vegetarian formulas, prenatal formulas and formulas with and without iron.

This chart explains some of the major components and benefits of a good multivitamin:

Vitamin/mineral	Health benefit
Vitamin A	Vitamin A is necessary for overall eye and skin health.
B-vitamins	B-vitamins (such as thiamin and riboflavin) are involved in carbohydrate metabolism and energy production, and play a role in nerve and muscle functions.
Vitamin C	Vitamin C is essential for healthy bones, teeth, blood vessels and collagen. A natural antioxidant, vitamin C protects the body from free radical damage that can result from intense exercise, and may also support natural resistance.
Calcium	Calcium is necessary for building strong bones and maintaining healthy teeth. Adequate calcium intake may reduce the risk of osteoporosis later in life. Calcium is also involved in muscular and nerve functions.
Vitamin D	Vitamin D is a fat-soluble vitamin that promotes the body’s absorption of calcium, and is essential for normal development and the maintenance of healthy teeth and strong bones.
Vitamin E	Vitamin E supports a healthy immune system, protects the body from free radical damage and may help improve nervous system function. Essential for the normal function of red blood cells, vitamin E promotes a healthy heart and prostate and may support lung and digestive tract functions.
Folic acid	Folic acid supports the maintenance of normal homocysteine levels and supports the cardiovascular system. Adequate folate in a healthful diet may reduce a woman’s risk of having a child with a brain or spinal cord condition.
Vitamin K	Vitamin K helps the body make necessary proteins for the blood, bones and kidneys. It’s vital for blood clotting and helps the body transport calcium, known for its bone-supporting abilities, to promote bone health.
Niacin	Niacin provides dietary support for a healthy blood lipid profile, and is involved in DNA replication and repair, energy metabolism and other important chemical reactions in the body.
Magnesium	Magnesium helps build bones and maintain teeth. It’s also necessary for protein synthesis, muscle function, nerve function, energy production and more.
Potassium	Potassium helps maintain normal muscle cell contraction, acid-base balance and the regulation of cellular water balance.
Protein	Protein is a natural source of the amino acids your body consumes during exercise. Protein supports the muscles and keeps the body in a positive nitrogen balance, and emerging research shows it can reduce the feeling of hunger when compared to carbs and fats.
Selenium	Selenium is an essential mineral that helps build antioxidant enzymes in the body; it’s important for cellular health and growth and may reduce the risk of certain cancers.
Zinc	Zinc is a mineral involved in collagen synthesis, carbohydrate metabolism, insulin production and reproductive function. Zinc may also support natural resistance.

Delivery forms… choices, choices, choices!

Another thing to consider: Do you want to drink your multivitamin? Are capsules easier for you to swallow? What about tablets, chewables and powders? Do you prefer a high-potency formula or a one-a-day formula? High-potency formulas ensure your body is getting the most nutrients it can absorb, and once-a-day dosings offer added convenience.

Living your best life

The bottom line is this: Vitamins and minerals are essential nutrients that the body needs to stay healthy and work properly – at all stages of life. Living your best life means making healthy decisions. And when you commit to living a healthy lifestyle, choosing and taking the right multivitamin really is the first step in achieving and maintaining good health.

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