Do I need to take a multi-vitamin?
One of my most frequent questions from patients is - "Do I need to take multivitamins?".
I think of multivitamins as a safety net. It is SO MUCH BETTER to get your vitamins and nutrients from food, but do you eat perfectly every day? I sure don't!!! Most people just need a simple multivitamin and mineral, not one with massive amounts of vitamins. The problem with vitamins and supplements is that they are not regulated by the FDA. They can be contaminated with heavy metals or not even contain the ingredients they say they do. I see people in the store staring at the vitamins like a deer in headlights, and it is overwhelming!
Look for brands that have independent certification and are tested for quality (examples are US Pharmacopeia (USP), TGA Approved, IFOS & IKOS, and Consumer Lab certifications). I also try and find ones that don't have food colorings or such in them.
Some of the best multivitamins can be found at Costco or Sam's. Walmart's Equate and Target's Up and Up brand daily multivitamins are actually highly rated on Consumer Lab and not very expensive. One of my favorite brands is the Kirkland brand at Costco. I have most of my family on them. They are USP-approved and very reasonable.
The great thing about multivitamins these days is there is one for everyone. For women, there are prenatal vitamins for pregnancy (have to have that folic acid), vitamins for those over 50 years old, and even one per day vitamins for women in between. For men, it is similar. I even think children's multivitamins are a good idea. You just have to keep them out of reach (like all medications), so they don't get into them and take too much. One of my favorite brands in this department is Mary Ruth's children's vitamins. They are gluten, dairy, and soy-free, so you don't have to worry about food allergies/intolerances.
The bottom line here is none of us eat perfectly every single day. Taking a multi-vitamin is a great way to ensure you are meeting most, if not all, of the recommended daily values for the vitamins and minerals our bodies need to operate day in and day out. What an easy way to make sure you and those around you are meeting their daily needs! Make sure and take them with food as many vitamins need fat to be absorbed.
All material was gathered and researched through my amazing fellowship program, The Arizona Center for Integrative Medicine.
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