The multivitamin maze.Shopping for a multivitamin mul·ti·vi·ta·min adj. Containing many vitamins. n. A preparation containing many vitamins. multivitamin is like trying to hit a moving target. Each supplement has at least 20--and sometimes 40 or 50--ingredients. Combine that with the evolving science ("beware of excess vitamin E vitamin E or tocopherol Fat-soluble organic compound found principally in certain plant oils and leaves of green vegetables. Vitamin E acts as an antioxidant in body tissues and may prolong life by slowing oxidative destruction of membranes. ," "bones need more vitamin K vitamin K Any of several fat-soluble compounds essential for the clotting of blood. A deficiency of vitamin K in the body leads to an increase in clotting time. In 1929 a previously unrecognized fat-soluble substance present in green leafy vegetables was found to be required ," "don't overdo vitamin A vitamin A also called retinol Fat-soluble alcohol, most abundant in fatty fish and especially in fish-liver oils. It is not found in plants, but many vegetables and fruits contain beta-carotene (see ") and the claims on the packages ("More energy boosting ingredients!" "More cell-protecting antioxidants Antioxidants Substances that reduce the damage of the highly reactive free radicals that are the byproducts of the cells. Mentioned in: Aging, Nutritional Supplements antioxidants, n. !" "Helps promote a healthy heart!") and you've got the makings of a migraine migraine (mī`grān), headache characterized by recurrent attacks of severe pain, usually on one side of the head. It may be preceded by flashes or spots before the eyes or a ringing in the ears, and accompanied by double vision, nausea, . That's just the beginning. How are people supposed to know if they need lycopene lycopene /ly·co·pene/ (li´ko-pen) the red carotenoid pigment of tomatoes and various berries and fruits. ly·co·pene n. , lutein lutein /lu·te·in/ (-in) 1. a lipochrome from the corpus luteum, fat cells, and egg yolk. 2. any lipochrome. lu·te·in n. 1. , ginseng ginseng (jĭn`sĕng), common name for the Araliaceae, a family of tropical herbs, shrubs, and trees that are often prickly and sometimes grow as climbing forms. , ginkgo ginkgo (gĭng`kō) or maidenhair tree, tall, slender, picturesque deciduous tree (Ginkgo biloba) with fan-shaped leaves. , or digestive enzymes Digestive enzymes Molecules that catalyze the breakdown of large molecules (usually food) into smaller molecules. Mentioned in: Heartburn digestive enzymes ? No wonder stress vitamins sell so well. Here's our guide through the multivitamin maze. 1 Watch out for too little. A good multi should supply roughly 100 percent (or more) of the Daily Value (DV) for most vitamins and minerals. Exceptions: * Calcium and magnesium are bulky, so the only multis that have a day's worth require you to take two or more capsules a day. Don't bother. Look for 100 milligrams (mg) of magnesium (25 percent of the DV), which can easily fit into a single pill. Get your calcium from foods or a separate supplement. * Chromium chromium (krō`mēəm) [Gr.,=color], metallic chemical element; symbol Cr; at. no. 24; at. wt. 51.996; m.p. about 1,857°C;; b.p. 2,672°C;; sp. gr. about 7.2 at 20°C;; valence +2, +3, +6. , selenium selenium (səlē`nēəm), nonmetallic chemical element; symbol Se; at. no. 34; at. wt. 78.96; m.p. 217°C;; b.p. about 685°C;; sp. gr. 4.81 at 20°C;; valence −2, +4, or +6. , and zinc should be there, but may be missing. Our Best Bites didn't have to have 100 percent of the DV for each, though, because the DVs haven't been lowered to match the latest recommendations from the Institute of Medicine (see p. 6). Among the popular brands that fall short of the IOM's recommended levels for selenium: Geritol Complete, GNC GNC General Nutrition Centers GNC Gas Natural Comprimido (Argentina) GNC Guidance, Navigation, and Control GNC Grand National Championship (ATV racing) GNC Global Navigation Chart Preventron and Solotron, One A Day (Active, Essential, and Maximum), Whole Foods Daily, and Centrum centrum /cen·trum/ (sen´trum) pl. cen´tra [L.] 1. a center. 2. the body of a vertebra. cen·trum n. pl. cen·trums or cen·tra 1. (regular, Silver, and Chewables) and its copycats. * Vitamin K. The DV is 120 micrograms (mcg), but research suggests that people need more to reduce the risk of a hip fracture hip fracture Orthopedic surgery A femoral fracture which affects 1/6 white ♀–US during life Epidemiology 250,000/yr–US Specifics Proximal femur; 90+% femoral neck, intertrochanteric; 5-10% are subtrochanteric Risk factors Tall, thin ♀, . Many multivitamins have little or no vitamin K, probably because it can interfere with blood thinners blood thinner n. A drug used to prevent the formation of blood clots. blood thinner Vox populi Anticoagulant, see there like Coumadin (warfarin warfarin (wôr`fərĭn), anticoagulant used to treat blood clots. In large doses it causes bleeding. Warfarin, mixed with bait, is used in rodent control. warfarin Anticoagulant drug, marketed as Coumadin. ). If you take a blood thinner, check with your doctor before taking a multi that contains vitamin K. We gave Best Bites to multis with lower levels of vitamin K--at least 25 mcg for men and premenopausal pre·me·no·paus·al adj. Of or relating to the years or the stage of life immediately before the onset of menopause. premenopausal adjective women and at least 10 mcg for anyone 50 or older--only because in each case it was tough to find more. You can also get vitamin K from leafy leaf·y adj. leaf·i·er, leaf·i·est 1. Covered with or having leaves. 2. Consisting of leaves: Spinach is a leafy green vegetable. 3. Similar to or resembling a leaf. greens like romaine lettuce and 2 spinach. 2 Watch out for too much. In their competition for customers, some multivitamins go overboard. Our chart includes only brands that limit their beta-carotene, iron, magnesium, phosphorus phosphorus (fŏs`fərəs) [Gr.,=light-bearing], nonmetallic chemical element; symbol P; at. no. 15; at. wt. 30.97376; m.p. 44.1°C;; b.p. about 280°C;; sp. gr. 1.82 at 20°C;; valence −3, +3, or +5. , and vitamin B-6 to safe levels. Best Bites also limit vitamin A acetate or palmitate palmitate ester of palmitic acid, a common dietary fatty acid. , vitamin E, and zinc. Here's why: * Vitamin A acetate or palmitate (retinol retinol: see Vitamin A under vitamin. ). Too much can raise the risk of hip fractures. The Tolerable Upper Intake Level--the most you can take without worrying about any adverse effects--is 10,000 IU (International Units international units, n.pl a unit of measurement that evaluates the potency of a substance. Because it measures potency instead of quantity, there is a different international unit-to-mg conversion ratio for each particular substance. ) a day, but if you get that much in a multi, whatever you get from foods would put you over the top. Among the multis with at least 10,000 IU: KAL (Mega Vita-Min and Multi-Four+), NOW Vit-Min 75+, Solaray (Multi-Vita Mega-Mineral, Provide, Spectro, and Three Daily Super-Energy), and TwinLab Vita Quick. * Vitamin E. The Vitamin Shoppe Multi-Vitamins pack has 1,000 IU of vitamin E. That's too much, considering that an analysis of 19 trials found that the risk of dying rose steadily as the vitamin E dose increased from 100 IU to 2,000 IU a day. * Iron. The highest safe level is 45 mg, from supplements and food combined. Given how much iron people get from red meat and other foods, the 25 mg in some multis could bring you close to that max. Too much iron from pills can cause constipation or (if you're genetically susceptible) iron overload Iron overload A side effect of frequent blood transfusions in which the body accumulates abnormally high levels of iron. Iron deposits can form in organs, particularly the heart, and cause life-threatening damage. . The jury is still out on whether excess iron can increase the risk of heart disease and cancer. * Zinc. You need only 8 mg (women) or 11 mg (men) per day. Too much zinc can make it hard to absorb or retain copper. (At doses close to 300 mg a day, zinc can also impair the immune system immune system Cells, cell products, organs, and structures of the body involved in the detection and destruction of foreign invaders, such as bacteria, viruses, and cancer cells. Immunity is based on the system's ability to launch a defense against such invaders. .) The highest safe level is 40 mg, but that includes zinc from food. So it's wise to avoid the 30 to 35 mg in some formulas and the SO mg in Solgar Male Multiples and The Vitamin Shoppe Mature Male pack. 3 What do YOU need? For some nutrients, how much you need depends on who you are: * Iron. Many brands have 18 mg because that's the Daily Value, but only premenopausal women (who lose iron during menstrual menstrual /men·stru·al/ (men´stroo-al) pertaining to the menses or to menstruation. men·stru·al or men·stru·ous adj. Of or relating to menstruation. periods) need that much. Men and postmenopausal post·men·o·paus·al adj. Of or occurring in the time following menopause. postmenopausal Change of life Gynecology adjective Referring to the time in ♀ when menstrual periods stop for ≥ 1 yr women need 8 mg a day, but the 9 or 10 mg in many multis is close enough. Think twice before you switch to an iron-free multi, though. If you rarely eat red meat, you may run short on iron, especially if you donate blood regularly. * Vitamin B-12. The DV is only 6 mcg, but some experts recommend 25 mcg a day if you're over SO. In theory, people who take acid blockers like Pepcid, Prilosec, Prevacid, Tagamet, or Zantac may be less able to absorb B-12, but few studies have looked. To play it safe, take 250 to 500 mcg a day of B-12 if you take acid blockers daily (you'll probably need a separate supplement). High levels of B-12 have no known side effects Side effects Effects of a proposed project on other parts of the firm. . * Vitamin K. If you take blood thinners, ask your doctor how much vitamin K you can take. 4 Check chewables & liquids. Don't assume that a chewable or liquid multi has the same nutrients as a pill with the same name. For example, Centrum Chewables has no selenium and Centrum Silver Chewables has no vitamin K. Many liquids are low in nutrients. For example, Centrum Liquid is missing calcium, copper, folic acid folic acid: see coenzyme; vitamin. folic acid or folate Organic compound essential to animal growth and health and needed by bacteria as a growth factor. , magnesium, selenium, and vitamin K. Hit the Bottle 1. Basic criteria: Every multivitamin-and-mineral in this chart has at least 100 percent of the Daily Value (DV) for vitamins B-1 (thiamin thiamin or vitamin B1 Organic compound, part of the vitamin B complex, necessary in carbohydrate metabolism. It carries out these functions in its active form, as a component of the coenzyme thiamin pyrophosphate. ), B-2 (riboflavin riboflavin: see coenzyme; vitamin. riboflavin or vitamin B2 Yellow, water-soluble organic compound, abundant in whey and egg white. It has a complex structure incorporating three rings. ), B-3 (niacin niacin: see coenzyme; vitamin. niacin or nicotinic acid or vitamin B3 Water-soluble vitamin of the vitamin B complex, essential to growth and health in animals, including humans. ), B-6, B-12, C, D, E, and folic acid. Each also has no more than 15,000 IU of beta-carotene, 18 mg of iron, 350 mg of magnesium, 350 mg of phosphorus, and 100 mg of vitamin B-6. 2. Best Bites: To qualify for a Best Bite, a multi also has to have at least 35 mcg of chromium, 0.9 mg of copper, 100mg of magnesium, 50mcg of selenium, and 11 mg of zinc. And it can have no more than 4,000 IU of vitamin A acetate or palmitate (retinol), 100 IU of vitamin E, or 23 mg of zinc. 3. Additional Best Bite criteria:</p> <pre> 50 Plus (women or men): no more than 10 mg of iron at least 12 mcg of vitamin B-12 at least 10 mcg of vitamin K Premenopausal women: 18 mg of iron at least 25 mcg of vitamin K Men under 50: no more than 10 mg of iron at least 25 mcg of vitamin K </pre> <p>Our circles show which multis have enough magnesium and selenium and not too much retinol (vitamin A acetate or palmitate) and vitamin E. The more quadrants that are filled in, the better. If all quadrants are filled in but a multi is not a Best Bite, it probably has too little vitamin K and/or B-12. [GRAPHIC OMITTED] Within each category, multivitamins are listed in alphabetical order (the number of pills or capsules in a daily dose is in parentheses See parenthesis. parentheses - See left parenthesis, right parenthesis. following the name). The last column gives a rough estimate of how much a month's supply costs: $ (less than $5), $$ ($5 to $10), $$$ ($11 to $15), $$$$ (more than $15). Looking for Looking for In the context of general equities, this describing a buy interest in which a dealer is asked to offer stock, often involving a capital commitment. Antithesis of in touch with. store brands? Equate (Wal-Mart), Kirkland (Costco), Nutrilite (Amway), Equaline (Albertsons), Spring Valley (Wal-Mart), Theragran-M (Walgreens), Trader Darwin's (Trader Joe's Trader Joe's is a privately held chain of specialty grocery stores headquartered in Monrovia, California. As of September 2007, Trader Joe's has a total of 284 stores.[1] ). The information for this article was compiled by Heather Jones Heather Jones (born October 8, 1970 in Edmonton, Alberta) is a former field hockey player from Canada, who represented her native country at the 1992 Summer Olympics in Barcelona, Spain. There she ended up in seventh place with the Canadian National Women's Team. . How to read a multi label This made-up multivitamin label shows how much of each vitamin and mineral we need to get every day (from food plus supplements), according to according to prep. 1. As stated or indicated by; on the authority of: according to historians. 2. In keeping with: according to instructions. 3. the National Academy of Science's institute of Medicine (IOM IOM See: Index and Option Market ). The IOM's recommendations vary slightly by age and gender. In most cases, we picked the highest level for adults, excluding pregnant and breastfeeding women. The label also lists the Daily Value (DV) for each nutrient. The DVs, which haven't been updated since the 1970s, are still used on multivitamin labels. VITAMIN A (retinol). The Daily Value (5,000 IU, or International Units) is outdated. You need only 3,000 IU a day of vitamin A. Too much retinol (listed on labels as vitamin A palmitate or acetate) may increase the risk of hip fractures, liver abnormalities, and birth defects birth defects, abnormalities in physical or mental structure or function that are present at birth. They range from minor to seriously deforming or life-threatening. A major defect of some type occurs in approximately 3% of all births. . Beta-carotene, which the body converts to vitamin A, doesn't cause those problems, but very high doses (33,000 to 50,000 IU a day) may increase the risk of lung cancer lung cancer, cancer that originates in the tissues of the lungs. Lung cancer is the leading cause of cancer death in the United States in both men and women. Like other cancers, lung cancer occurs after repeated insults to the genetic material of the cell. in smokers. Our advice: Don't get more than 4,000 IU of retinol or 15.000 IU of beta-carotene from your multi (less retinol would be even better). Instead, load up on beta-carotene-rich fruits and vegetables like carrots, cantaloupe cantaloupe: see gourd; melon. , sweet potatoes sweet potato, trailing perennial plant (Ipomoea batatas) of the family Convolvulaceae (morning glory family), native to the New World tropics. Cultivated from ancient times by the Aztecs for its edible tubers, it was introduced into Europe in the 16th cent. , and broccoli broccoli (brŏk`əlē) [Ital.,=sprouts], variety of cabbage grown for the edible immature flower panicles. It is the same variety (Brassica oleracea botrytis) as the cauliflower and is similarly cultivated. , which may help prevent cancer. VITAMIN D vitamin D Any of a group of fat-soluble alcohols important in calcium metabolism in animals to form strong bones and teeth and prevent rickets and osteoporosis. It is formed by ultraviolet radiation (sunlight) of sterols (see steroid) present in the skin. . It helps you absorb calcium. Yet many peep e over 50 get too little D from sunshine (especially in the winter) or from their food. The Institute of Medicine (IOM) recommends 200 IU a day for adults 50 and under, 400 IU for people aged 51 to 70, and 600 IU (some experts say it should be 1,000 IU) for anyone over 70. Those amounts include what you get from the sun, from salmon and other fatty fish, and from fortified fortified (fôrt  ´fīd),adj containing additives more potent than the principal ingredient. foods like milk, breakfast cereals This is a list of breakfast cereals. Many cereals are trademarked brands of large companies such as Kellogg's, General Mills, Malt-O-Meal, Nestlé, The Quaker Oats Company, and Post Cereals, but similar equivalent products are often sold by other manufacturers and as store own , and some brands of yogurt, margarine, and orange juice. They also include the v tam n D that's added to many calcium supplements. Look for a multi with 400 IU of vitamin D (100% of the DV), even if you're under 50. THIAMIN (B-1), RIBOFLAVIN (B-2), NIACIN (B-3), and B-6. While there's no reason to get more than the DV for these B vitamins B vitamins This family of vitamins consists of thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin, folic acid (B9), and cobalamin (B12). , the high doses found in some multis are harmless. But that doesn't mean the sky's the limit. More than 100 milligrams (mg) a day of B-6 can cause (reversible) neurological neurological, neurologic pertaining to or emanating from the nervous system or from neurology. neurological assessment evaluation of the health status of a patient with a nervous system disorder or dysfunction. damage. Super-high doses of niacin (3,000 mg a day or more) may cause liver damage, though you're unlikely to find that much in a multi. VITAMIN B-12. Most multivitamins have at least 6 mcg (the DV) which is fine for people under 50 and vegans The following is a list of notable people who practise (or practised) veganism. Entertainers
IRON. Many people are deficient, but too much can cause constipation or iron overload if you're susceptible. To play it safe, men and postmenopausal women should look for a multi with no more than 10 mg of iron. The DV (18 mg) is fine for premenopausal women. MAGNESIUM. Americans get too little from their foods (among the best sources: whole grains and beans). A deficiency may increase the risk of diabetes and colon cancer colon cancer, cancer of any part of the colon (often called the large intestine). Colon cancer is the second most common cancer diagnosed in the United States. . Look for a multi with at least 100 mg, just for insurance. The IOM recommends 320 mg a day (women) and 420 mg (men). More than 350 mg a day from a supplement may cause diarrhea. SELENIUM. Many leading multis (like most Centrum formulas) have considerably less than the DV (70 mcg) or the IOM's latest recommended level (55 mcg). A large study is under way to see if a high dose (200 mcg a day) can lower the risk of prostate cancer prostate cancer, cancer originating in the prostate gland. Prostate cancer is the leading malignancy in men in the United States and is second only to lung cancer as a cause of cancer death in men. . Taking more than 800 mcg a day can make your nails or hair brittle (or fall out). so the IOM set the highest safe level at 400 mcg. IODINE iodine (ī`ədīn, –dĭn) [Gr.,=violet], nonmetallic chemical element; symbol I; at. no. 53; at. wt. 126.9045; m.p. 113.5°C;; b.p. 184.35°C;; sp. gr. 4.93 at 20°C;; valence −1, +1, +3, +5, or +7. , MANGANESE manganese (măng`gənēs, măn`–) [Lat.,=magnet], metallic chemical element; symbol Mn; at. no. 25; at. wt. 54.938; m.p. about 1,244°C;; b.p. about 1,962°C;; sp. gr. 7.2 to 7. , MOLYBDENUM molybdenum (məlĭb`dənəm) [Gr.,=leadlike], metallic chemical element; symbol Mo; at. no. 42; at. wt. 95.94; m.p. about 2,617°C;; b.p. about 4,612°C;; sp. gr. 10.22 at 20°C;; valence +2, +3, +4, +5, or +6. , CHLORIDE, and BORON boron (bōr`ŏn) [New Gr. from borax], chemical element; symbol B; at. no. 5; at. wt. 10.81; m.p. about 2,300°C;; sublimation point about 2,550°C;; sp. gr. 2.3 at 25°C;; valence +3. . Ignore. There's no evidence that people need more than what they get from their food. DAILY VALUE (DV). It means the same as "USRDA USRDA United States Recommended Daily Allowance " (U.S. Recommended Daily Allowance). Labels use them interchangeably. The Daily Value for each vitamin or mineral is the Food and Drug Administration's advice on how much to shoot for each day (from food and supplements combined). In some cases it doesn't reflect the most current research. VITAMIN C vitamin C or ascorbic acid Water-soluble organic compound important in animal metabolism. Most animals produce it in their bodies, but humans, other primates, and guinea pigs need it in the diet to prevent scurvy. . The DV (60 mg) is lower than the new Institute of Medicine (ICM ICM Intercom ICM Integrated Crop Management ICM International Congress of Mathematicians ICM Information Classification and Management ICM Intelligent Contact Management (Cisco) ICM International Creative Management ) recommendations: 75 mg a day for women and 90 mg for men. Roughly 250 to 500 mg saturates the body's tissues, so more than that is probably excreted. Taking more than 1,000 mg of vitamin C at one time in a supplement may cause diarrhea. VITAMIN E. The DV is 30 IU. In large studies, high doses didn't protect against heart disease, stroke, or dementia, and may have raised the risk of dying. Studies are under way to see if 300 IU to 400 IU a day prevents prostate cancer. To play it safe, stick to 100 IU or less. VITAMIN K. The IOM now recommends 120 mcg a day, and recent studies suggest that 150 to 250 mcg a day may be best to reduce the risk of hip fractures. Yet most multivitamins have much less than the DV (80 mcg). You can get K from leafy greens, some calcium supplements (like Viactiv), and vitamin K supplements. Vitamin K can interfere with blood-thinning drugs like Coumadin, so people who take them should check with their doctor before taking a multi with vitamin K. FOLIC ACID. Look for the DV (400 mcg) to reduce the risk of birth defects (for women who could become pregnant) and to keep a lid on homocysteine Homocysteine Definition Homocysteine is a naturally occurring amino acid found in blood plasma. High levels of homocysteine in the blood are believed to increase the chance of heart disease, stroke, Alzheimer's disease, and osteoporosis. , an amino acid amino acid (əmē`nō), any one of a class of simple organic compounds containing carbon, hydrogen, oxygen, nitrogen, and in certain cases sulfur. These compounds are the building blocks of proteins. that may damage arteries. It's unclear if folic acid reduces the risk of heart disease, stroke, or colon cancer. BIOTIN biotin: see vitamin; coenzyme. biotin Organic compound, part of the vitamin B complex, essential for growth and well-being in animals and some microorganisms. and PANTOTHENIC ACID pantothenic acid (păn`təthĕn`ĭk): see coenzyme; vitamin. pantothenic acid Organic compound, essential in animal metabolism. . Ignore. You'd have to eat a bizarre diet to run short. CALCIUM. To reduce the risk of osteoporosis (and possibly colon cancer), shoot for 1,000 mg a day (if you're 50 or younger) or 1,200 mg (if you're over 50). But men shouldn't go overboard, since 2,000 mg a day or more may increase the risk of prostate cancer. A day's worth of calcium won't fit in a one-pill multivitamin. So if you don't eat three or four servings of low-fat milk Noun 1. low-fat milk - milk from which some of the cream has been removed milk - a white nutritious liquid secreted by mammals and used as food by human beings , yogurt, cheese, or calcium-fortified orange juice every day, take a 300 mg calcium supplement for each serving you miss. PHOSPHORUS. Unnecessary. The less you get in your multi, the better. Too much may impair calcium absorption, and we already get more than we need from our food. ZINC and COPPER. Look for 8 mg (women) or 11 mg (men) of zinc and 0.9 mg of copper. There's no harm in taking a multi with the DV for each (15 mg for zinc and 2 mg for copper), but don't take extra zinc. Getting more than 40 mg a day (from pills and foods like meat, poultry, beans, nuts, dairy foods, and fortified cereals) may make your body lose copper. Higher doses of zinc (close to 300 mg a day) may depress de·press v. 1. To lower in spirits; deject. 2. To cause to drop or sink; lower. 3. To press down. 4. To lessen the activity or force of something. your immune system. CHROMIUM. The ICM recommends only 20 to 25 mcg a day (for women) or 30 to 35 mcg (for men). Many brands have closer to 120 mcg (the DV), which is safe. POTASSIUM. Ignore. It may help prevent high blood pressure, kidney stones Kidney Stones Definition Kidney stones are solid accumulations of material that form in the tubal system of the kidney. Kidney stones cause problems when they block the flow of urine through or out of the kidney. , and osteoporosis, but amounts in multivitamins are low. Instead, eat plenty of fruits and vegetables. NICKEL, SILICON, TIN, and VANADIUM vanadium (vənā`dēəm), metallic chemical element; symbol V; at. no. 23; at. wt. 50.9415; m.p. about 1,890°C;; b.p. 3,380°C;; sp. gr. about 6 at 20°C;; valence +2, +3, +4, or +5. Vanadium is a soft, ductile, silver-grey metal. . Ignore. It's not clear that they're needed. THE MULTI-MEGA-VITA-SELL Most supplement claims are unregulated, so companies often stretch the truth. Here's the scoop behind some popular claims. MEN'S FORMULA. Men need 8 mg a day of iron. Until ongoing studies are done, we won't know if high levels of selenium (200 mcg), vitamin E (400 IU), and lycopene (15 mg) reduce the risk of prostate cancer. HIGH POTENCY. Most people assume that "High Potency" means more than the Daily Values (DVs). Not necessarily. To the FDA FDA abbr. Food and Drug Administration FDA, n.pr See Food and Drug Administration. FDA, n.pr the abbreviation for the Food and Drug Administration. it simply means that at least two-thirds of a multi's nutrients have at least 100% of the DV. "Advanced," "Complete," and "Maximum" formulas can mean anything. WEIGHT CONTROL. Extra calcium burns fat in studies from a researcher with a patent on the claim. In other studies, it doesn't. There's no good evidence that extra chromium melts away the pounds or that green tea extract boosts metabolic rate Noun 1. metabolic rate - rate of metabolism; the amount of energy expended in a give period basal metabolic rate, BMR - the rate at which heat is produced by an individual in a resting state . ANTIOXIDANTS. So far, studies haven't shown that antioxidants like vitamins E or C or zinc prevent cancer or heart disease or protect the brain. ENERGY. "Performance," "Active," and "Energy" formulas sound impressive, but there's no good evidence that any vitamin or herb makes you more energetic or boosts athletic performance. WOMEN'S FORMULA. Premenopausal women need 18 mg a day of iron, from food and supplements combined. Postmenopausal women need half as much. USP USP - unique sales point , The United States Pharmacopeia United States Pharmacopeia /Unit·ed States Phar·ma·co·peia/ (USP) a legally recognized compendium of standards for drugs, published by The United States Pharmacopeial Convention, Inc., and revised periodically. (USP) tests supplements if manufacturers pay fees to cover the testing. This mark means that the listed ingredients are in the supplement and will dissolve or disintegrate dis·in·te·grate v. dis·in·te·grat·ed, dis·in·te·grat·ing, dis·in·te·grates v.intr. 1. To become reduced to components, fragments, or particles. 2. , not that the supplement is safe or has any benefits. PHARMACIST RECOMMENDED. Ignore Some Nature Made multivitamins carry a "Pharmacist Recommended" seal. While it's true that 5.9% of pharmacists surveyed said that they recommended Nature Made to their customers, the seal doesn't let shoppers know that 6.4% recommended One A Day and 64.4% recommended Centrum. DISCLAIMER. The FDA requires this disclaimer when the supplement makes a "structure-or-function" claim, which uses words like "maintains," "promotes," or "supports" heart health, immunity, prostate health, etc. These claims require no approval, and many are backed by little or no evidence. STRESS FORMULA. There's no good evidence that their extra B vitamins and vitamin C reduce stress or repair i the damage stress causes, and they i often lack minerals. SENIORS. "Mature" "50+," or "Senior" formulas often have more vitamin B-12 (good), less iron (good), and less vitamin K (not good). Unless you're taking blood thinners like Coumadin, your multi should have vitamin K, which may reduce the risk of hip fractures. LUTEIN, Even if lutein does help prevent cataracts Cataracts Definition A cataract is a cloudiness or opacity in the normally transparent crystalline lens of the eye. This cloudiness can cause a decrease in vision and may lead to eventual blindness. , the 250 mcg in a typical lutein-containing multi is less than two percent of the 14,000 mcg (largely from green vegetables) consumed by people who had fewer cataracts in some studies. LYCOPENE. Despite label claims, there's hardly any evidence that it "helps promote a healthy heart." The FDA rejected a claim that lycopene prevents prostate cancer (though lycopene-rich tomatoes may). GINKGO & GINSENG. In the best studies, large doses of ginseng (at least 200 mg) don't boost energy, and it's unclear whether large doses of ginkgo (180 to 360 mg) sharpen the mind. There's no evidence that the small amounts in many supplements do anything.
Best Bites--50 Plus (Women or Men)
Vitamin K
(mcg)
AARP Maturity Formula (1) (A,B,C,D) 10
Eckerd Therapeutic M (1) (A,B,C,D) 28
Equate 50 Plus One Daily for Mature Adults (1) (A,B,C,D) 20
Kroger Thera Plus (1) (A,B,C,D) 28
Nature Made for Her 50+ (1) (A,B,C,D) 50
Nature Made for Him 50+ (1) (A,B,C,D) 10
One A Day 50 Plus (1) (A,B,C,D) 20
Prevention High-Potency for Men (2) or for
Women (2) (A,B,C,D) 80
Theragran-M (1) (A,B,C,D) 28
Theragran-M Premier 50 Plus (1) (A,B,C,D) 10
Walgreens Ultra Choice Mature (1) (A,B,C,D) 80
Best Bites--Premenopausal Women (A,B,C,D)
Kirkland Premium with Herbs (1) (A,B,C,D) 80
Rite Aid Whole Source (1) (A,B,C,D) 80
Shaklee Vita-Lea with Iron (2) (A,B,C,D) 80
Sundown Complete Daily (1) (A,B,C,D) 25
Theragran-M Premier (1) (A,B,C,D) 25
Walgreens Ultra Choice (1) or Ultra Choice
Adult (1) (A,B,C,D) 80
Best Bites--Men Under 50
Eckerd Therapeutic M (1) (A,B,C,D) 28
Kroger Thera Plus (1) (A,B,C,D) 28
Nature Made for Her 50+ (1) (A,B,C,D) 50
Nutrilite Daily (1) (A,B,C,D) 80
Prevention High-Potency for Men (2) or for
Women (2) (A,B,C,D) 80
Shaklee Vita-Lea without Iron (2) (A,B,C,D) 80
Theragran-M (1) (A,B,C,D) 28
Walgreens Ultra Choice Mature (1) (A,B,C,D) 80
Note: several women's formulas are Best Bites
Other Multivitamins
365 Whole Foods Adult (1) (A,B,D) 0
365 Whole Foods Adult Iron Free (1) (A,B,D) 0
AARP Alphabet Vitamins A to Zinc (1) (A,B,D) 25
AARP Megavitamin (1) (A,C) 10
AARP U.S. RDA Formula without Iron (1) (A,B,C,D) 0
Centrum (1) (A,B,D) 25
Centrum Chewables (1) (A,B,D) 10
Centrum Performance (1) (A,B,C) 25
Centrum Silver (1) (A,B,D) 10
CVS Natural Mega (1) 0
CVS Spectravite (1) (A,B,D) 25
Eckerd Central-Vite for Adults Over 50 (1) (A,B,D) 10
Eckerd Vitamin A-Day (1) (A,B,D) 25
Equaline Central-Vite Select for Mature
Adults (1) (A,B,D) 10
Equaline One Daily Maximum (1) (A,B,D) 25
Equate Mature Complete (1) (A,B,D) 10
Equate Maximum One Daily for Active Adults (1) (A,B,D) 25
Geritol Complete (1) (A,B) 24
GNC Premium One (1) (A,B,C) 0
GNC Premium One without Iron (1) (A,B,C) 0
GNC Preventron (4) or Solotron (1) (B) 25
GNC Solotron without Iron (1) (B) 25
KAL High Potency Soft Multiple (2) (A,D) 0
KAL Multiple Energy (4) 50
Kirkland Daily (1) (A,B,D) 25
Kirkland Mature Adults Daily (1) (A,B,D) 10
Kroger Complete Performance (1) (A,B,C) 25
Kroger Complete Senior (1) (A,B,D) 10
Kroger One Daily Essential (1) (B) 0
Kroger One Daily Maximum (1) (A,B,D) 25
Longs One Daily Essential Iron Free (1) (B) 0
Natrol My Favorite Multiple Energizer (1) (A,B,C) 40
Natrol My Favorite Multiple Take One (1) (A,B,C) 0
Natrol My Favorite Multiple Take One Iron
Free (1) (A,B,C) 0
Nature Made Daily (1) (A,B) 0
Nature Made for Her (1) (A,B,D) 100
Nature's Bounty Green Source (3) (A,D) 0
Nature's Bounty Multi-Day Plus Minerals (1) (B,D) 25
Nature's Way Alive! Whole Food Energizer (3) (C,D) 80
Nature's Way Completia Healthy Heart (1) (B) 0
Nature's Way Completia Healthy Heart Iron
Free (1) (B) 0
NOW Daily Vits (1) (A,B,C) 0
NOW Eve (3) (A,C,D) 80
Olay Vitamins Complete Woman's (1) (B,D) 0
Olay Vitamins Complete Woman's 50+ (1) (B,C,D) 0
One A Day Active (1) (A,B) 25
One A Day Cholesterol Plus (1) (A,B,C,D) 0
One A Day Essential (1) (A,B) 0
One A Day Maximum (1) (B,D) 25
One A Day WeightSmart (1) (A,B,C) 80
Prevention Age-Defying for Men 50 Plus (2) (A,B,C,D) 0
Prevention Age-Defying for Women 50 Plus (2) (A,B,C,D) 0
Puritan's Pride ABC Plus (1) (A,B,D) 25
Puritan's Pride ABC Plus Senior (1) (A,B,D) 10
Puritan's Pride Mega Vita-Min (1) 0
Rite Aid Central-Vite Select (1) (A,B,D) 10
Rite Aid Whole Source Mature Adult (1) (B,C,D) 80
Safeway Select Central-Vite Senior Formula (1) (A,B,D) 10
Safeway Select Essential One Tablet Daily
Iron Free (1) (B) 0
Safeway Select Maximum One Tablet Daily (1) (A,B,D) 25
Schiff Prime Years (1) (A,B,D) 10
Schiff Single Day (1) (C) 0
Solaray Multi-Vita Mega-Mineral (4) (C,D) 0
Solaray Once Daily High Energy
Multi-Vita-Min (1) (B) 0
Solgar Formula V VM-75 (1) (A) 0
Solgar Formula VM-Prime for Adults 50+ Iron
Free (2) (B,C) 0
Spring Valley Mature Sentury-Vite for Adults
50+ (1) (A,B,D) 10
Spring Valley Naturally Complete (1) (A,B,C,D) 0
Sundown Complete 50+ (1) (B,C,D) 10
Sundown Complete Ultra (1) (A,C) 40
Target for Adults 50+ (1) (A,B,D) 10
Target Complete (1) (A,B,C) 25
Target Daily Maximum (1) (A,B,D) 25
The Vitamin Shoppe Mega-Vites "75" (1) (A) 0
The Vitamin Shoppe One Daily (1) (A,C) 25
Trader Darwin's Men's One-Per-Day (1) (A,B,C) 100
Trader Darwin's Super Crusade (2) (A,B,C) 0
TwinLab Daily One Caps with Iron (1) (B,C) 0
TwinLab Daily One Caps without Iron (1) (B,C) 0
Vitamin World ABC Plus Senior (1) (A,B,D) 10
Vitamin World Adult Chewable (1) (A,B,D) 0
Walgreens AthruZ (1) (A,B,D) 25
Whole Foods Complete without Iron (1) (A) 0
Whole Foods Daily (1) (A,B) 0
Whole Foods High Potency (1) (B,C) 0
Iron
(mg) Price
AARP Maturity Formula (1) 0 $$
Eckerd Therapeutic M (1) 9 $
Equate 50 Plus One Daily for Mature Adults (1) 0 $
Kroger Thera Plus (1) 9 $
Nature Made for Her 50+ (1) 0 $
Nature Made for Him 50+ (1) 0 $
One A Day 50 Plus (1) 0 $$
Prevention High-Potency for Men (2) or for
Women (2) 0 $$
Theragran-M (1) 9 $
Theragran-M Premier 50 Plus (1) 0 $
Walgreens Ultra Choice Mature (1) 0 $
Best Bites--Premenopausal Women
Kirkland Premium with Herbs (1) 18 $
Rite Aid Whole Source (1) 18 $
Shaklee Vita-Lea with Iron (2) 18 $$$
Sundown Complete Daily (1) 18 $
Theragran-M Premier (1) 18 $
Walgreens Ultra Choice (1) or Ultra Choice
Adult (1) 18 $
Best Bites--Men Under 50
Eckerd Therapeutic M (1) 9 $
Kroger Thera Plus (1) 9 $
Nature Made for Her 50+ (1) 0 $
Nutrilite Daily (1) 6 $$
Prevention High-Potency for Men (2) or for
Women (2) 0 $$
Shaklee Vita-Lea without Iron (2) 0 $$$
Theragran-M (1) 9 $
Walgreens Ultra Choice Mature (1) 0 $
Note: several women's formulas are Best Bites
Other Multivitamins
365 Whole Foods Adult (1) 18 $
365 Whole Foods Adult Iron Free (1) 0 $
AARP Alphabet Vitamins A to Zinc (1) 18 $
AARP Megavitamin (1) 0 $$
AARP U.S. RDA Formula without Iron (1) 0 $
Centrum (1) 18 $
Centrum Chewables (1) 18 $
Centrum Performance (1) 18 $$
Centrum Silver (1) 0 $
CVS Natural Mega (1) 2 $
CVS Spectravite (1) 18 $
Eckerd Central-Vite for Adults Over 50 (1) 0 $
Eckerd Vitamin A-Day (1) 18 $
Equaline Central-Vite Select for Mature
Adults (1) 0 $
Equaline One Daily Maximum (1) 18 $
Equate Mature Complete (1) 0 $
Equate Maximum One Daily for Active Adults (1) 18 $
Geritol Complete (1) 16 $
GNC Premium One (1) 18 $$
GNC Premium One without Iron (1) 0 $$
GNC Preventron (4) or Solotron (1) 18 $
GNC Solotron without Iron (1) 0 $
KAL High Potency Soft Multiple (2) 15 $$$
KAL Multiple Energy (4) 0 $$$$
Kirkland Daily (1) 18 $
Kirkland Mature Adults Daily (1) 0 $
Kroger Complete Performance (1) 18 $
Kroger Complete Senior (1) 0 $
Kroger One Daily Essential (1) 0 $
Kroger One Daily Maximum (1) 18 $
Longs One Daily Essential Iron Free (1) 0 $
Natrol My Favorite Multiple Energizer (1) 18 $$
Natrol My Favorite Multiple Take One (1) 18 $$
Natrol My Favorite Multiple Take One Iron
Free (1) 0 $$
Nature Made Daily (1) 18 $
Nature Made for Her (1) 18 $
Nature's Bounty Green Source (3) 15 $$$$
Nature's Bounty Multi-Day Plus Minerals (1) 18 $
Nature's Way Alive! Whole Food Energizer (3) 18 $$$$
Nature's Way Completia Healthy Heart (1) 10 $$
Nature's Way Completia Healthy Heart Iron
Free (1) 0 $
NOW Daily Vits (1) 9 $
NOW Eve (3) 18 $$$$
Olay Vitamins Complete Woman's (1) 18 $
Olay Vitamins Complete Woman's 50+ (1) 0 $
One A Day Active (1) 9 $$
One A Day Cholesterol Plus (1) 0 $$
One A Day Essential (1) 0 $
One A Day Maximum (1) 18 $
One A Day WeightSmart (1) 18 $
Prevention Age-Defying for Men 50 Plus (2) 0 $$
Prevention Age-Defying for Women 50 Plus (2) 0 $$
Puritan's Pride ABC Plus (1) 18 $
Puritan's Pride ABC Plus Senior (1) 0 $
Puritan's Pride Mega Vita-Min (1) 2 $$
Rite Aid Central-Vite Select (1) 0 $
Rite Aid Whole Source Mature Adult (1) 4 $
Safeway Select Central-Vite Senior Formula (1) 0 $
Safeway Select Essential One Tablet Daily
Iron Free (1) 0 $
Safeway Select Maximum One Tablet Daily (1) 18 $
Schiff Prime Years (1) 4 $
Schiff Single Day (1) 9 $$
Solaray Multi-Vita Mega-Mineral (4) 18 $$$$
Solaray Once Daily High Energy
Multi-Vita-Min (1) 2 $$
Solgar Formula V VM-75 (1) 1 $$
Solgar Formula VM-Prime for Adults 50+ Iron
Free (2) 0 $$
Spring Valley Mature Sentury-Vite for Adults
50+ (1) 0 $
Spring Valley Naturally Complete (1) 0 $
Sundown Complete 50+ (1) 0 $
Sundown Complete Ultra (1) 9 $
Target for Adults 50+ (1) 0 $
Target Complete (1) 18 $
Target Daily Maximum (1) 18 $
The Vitamin Shoppe Mega-Vites "75" (1) 10 $
The Vitamin Shoppe One Daily (1) 18 $
Trader Darwin's Men's One-Per-Day (1) 0 $$
Trader Darwin's Super Crusade (2) 9 $
TwinLab Daily One Caps with Iron (1) 10 $$
TwinLab Daily One Caps without Iron (1) 0 $$
Vitamin World ABC Plus Senior (1) 0 $
Vitamin World Adult Chewable (1) 5 $
Walgreens AthruZ (1) 18 $
Whole Foods Complete without Iron (1) 0 $$
Whole Foods Daily (1) 18 $$
Whole Foods High Potency (1) 18 $$
(A) No more than 4,000 IU of retinol
(B) No more than 100 IU of vitamin E
(C) At least 50 mcg of selenium
(D) At least 100 mg of magnesium
Source: manufacturers. The use of information from this article for
commercial purposes is strictly prohibited without written permission
from CSPI.
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