OK, Now Which Multivitamin Do I Choose? Part Three
added 04/04/11
by Mary Saucier Choate, M.S., R.D., L.D.
Dietitian and Co-op Food and Nutrition Educator
OK, Now Which Multivitamin Do I Choose? Part Three
Adam and Eve ate the first vitamins, including the package.
—Squibb pharmaceuticals ad
In the first two articles of this three-part series, we examined the nutrients we consume in foods and who might benefit from a multivitamin.
In this final article we select the brands that best meet the nutrient needs for healthy adults. I first looked for multivitamins with minerals (“multis”) that provided the nutrients most often found to be less than adequate in our diets, according to the research behind the latest dietary guidelines (2005): vitamin B12, folic acid, vitamin D, calcium, potassium, magnesium, vitamins A (as beta-carotene), C and E and in addition, for vegetarians: iron and zinc. Fiber is also a nutrient of concern, but it is not found in multivitamins.
The Criteria for a Good Multivitamin
The supplements recommended below contain at least 100% of the adult Dietary Reference Intake (DRI) for these “nutrients of concern” that adults are most likely to have an inadequate intake of: vitamin B12, folic acid, vitamin D, vitamins C and E. None of the supplements listed below contained unsafe levels above the IOM’s Tolerable Upper Limits. The new DRI values were used for comparison since they are more up-to-date than the Daily Value (DV) listed on the supplement label.
In addition, appropriate iron levels were evaluated for men and women. Iron and zinc levels were evaluated separately for vegetarians, who may need higher amounts of these nutrients.
Calcium, Potassium and Magnesium- No Multivitamin Measures Up
No multi contains enough calcium because it would make the pill too large. Alpha-betic Once-a day multivitamin supplement was the only one with more than 50% of the DRI for magnesium, the rest contained about 30% of the DRI level or less. All of the supplements contained 2% or less of the DRI for potassium, so I didn’t use these nutrients in evaluating the supplements.
Potassium is found in foods such as tomatoes, citrus, beans, greens, milk, potatoes, and fish. Magnesium is found in foods such as whole grains, beans, nuts and seeds, fish, and dark chocolate. Calcium is found in dairy foods as well as dark leafy greens and fortified juices, cereals, sport bars and soy products. These minerals are also available as individual supplements.
Beta-carotene
A large body of evidence suggests that β-carotenes and other carotenoids obtained from foods are associated with a lower risk of several chronic diseases, but at this point there isn’t a definite amount clearly identified as a firm beta-carotene requirement. There is still plenty of evidence that carotenoid-rich fruits and vegetables are crucial to a health-supportive diet. These include bright orange and red vegetables like carrots, sweet potatoes, and pumpkin, tomatoes and red sweet pepper, orange fruits such as mango, cantaloupe, apricots, and red or pink grapefruit and also dark leafy greens.
Brand Name Supplement Guide
Your personal health may require different choices than those listed here. It is always a good idea to speak with your healthcare provider about supplements you are taking.
Premenopausal adult women ages 19 to 50
This group especially needs to be concerned about consuming adequate daily folic acid (400 IU) and iron (18 mg).
Centrum High Potency, Bayer One a Day Weight Smart, Bayer One A Day Women’s, Nature’s Basics Essential Multi, NewChapter Organics Every Women, Western Family Complete Advanced Formula
Men ages 19 and older
Post-menopausal women over age 50
Men should be sure that their supplement contains only the DRI for iron (8 mg) or less. These adults need to be sure to consume adequate vitamin D (400 IU), Vitamin B12 (2.4 mcg) from fortified food or supplements and at this stage of life, women also need a lower daily iron intake.
These supplements have adequate nutrients of concern, as well as contain low iron content (less than the DRI of 8mg) or no iron at all.
alpha betic Once-a day multivitamin supplement, Centrum-Silver, Centrum-Silver Chewables, KAL SoftOne Multi, NewChapter Organics Every Man, NewChapter Organics Every Man II, NewChapter Organics Every Man’s One Daily, NewChapter Organics Every Women, NewChapter Organics Every Women II, NewChapter Organics Only One, One A Day Men’s Health Formula, Rainbow Light Just Once Iron free, Rainbow Light Just Once Men’s One, Rainbow Light Just Once Women’s One, Schiff Prime Years, Schiff Single Day, Your Life Multivitamin One Daily 50+, Zand Zanergy.
Men and women over age 70
This older group needs the same nutrients as the “over 50’s” with additional vitamin D (600 IU/day)
All of the multis fell short with only 400IU of vitamin D, but this could be remedied by taking one of the multis listed above for men and post-menopausal women over age 50, plus an extra 200IU vitamin D supplement.
Vegetarian Adults
Iron requirements are approximately 1.8 times higher in vegetarians than omnivores because iron from plant sources is less easily absorbed and the fiber and phytate in plant foods can inhibit iron absorption. (Note: vitamin C eaten with plant sources of iron can enhance iron absorption.)
Zinc needs may be two times higher for vegetarians who eat a diet high in unrefined, unfermented, ungerminated grains. The combination of these high fiber/high phytate foods can interfere with zinc absorption, and the lack animal protein eliminates a rich source of zinc. This means a zinc requirement of 16 mg a day for women; 22 mg a day for men.
Vitamin B12 is only found in animal foods, so a reliable supplement or fortified food must supply this vitamin, important in nervous system function.
Vegetarian premenopausal women ages 19 to 50
Premenopausal vegetarian women should shoot for about 32 mg of iron a day from vegetarian food sources or in a combination of foods and a supplement. These vegetarian supplements contain100% of more of the DRI for vitamin B12,18 mg of iron and at least 12 mg of zinc.
Contains only vegetarian ingredients: Nature’s Basics Essential Multi
Are appropriate nutritionally for vegetarians, but may contain a non-vegetarian component: Centrum High Potency, Bayer One A Day Women’s, Bayer One a Day Weight Smart, Western Family Complete Advanced Formula
Vegetarian Men ages 19 and older
Vegetarian postmenopausal women over age 50
These vegetarian supplements contain at least 15 mg of zinc but a lower iron content (from less than 14 mg to zero) since men and postmenopausal vegetarian adults need less of this mineral.
Contains only vegetarian ingredients: NewChapter Organics Every Man, NewChapter Organics Every Man II , NewChapter Organics Every Man’s One Daily,
Are appropriate nutritionally for vegetarians, but may contain a non-vegetarian component: Alpha-betic Once-a day multivitamin supplement, Bayer One A Day Men’s Health Formula, Centrum-Silver, Centrum-Silver Chewables, Rainbow Light Just Once Men’s One, Schiff Prime Years, Your Life Multivitamin One Daily 50+
Vegetarian Men and Women over age 70
The vitamin D requirement goes up to 600IU a day for adults over 70 years old. All of the supplements fell short here. Taking one of the above multis for vegetarians over 50 years old a separate 200IU vitamin D supplement may be needed.
