Ever walk down the vitamin section at a grocery store? feel overwhelmed by the amount of different products there are? What should you take? Are they safe? How much should I take? The answers to these questions can be very complex and different from person to person. Speaking with your doctor and getting lab work done prior to taking any vitamins is the best option. Lab work can show what vitamins and minerals you could be deficient or low in.
Before buying any vitamin or mineral brand it is recommended to make sure that the brand you are buying is third-party certified. Unlike prescription medications, vitamins and minerals are not regulated by the FDA. The FDA guarantees that medications have the correct dosages and active ingredients. Without a third party certification it cannot be guaranteed that a vitamin or mineral has the dosage it says or the ingredients. Check out this link to see if the vitamins and minerals you're taking or want to take are third party certified.
Multivitamins:
Having a well balanced diet is the best way to get the vitamins and minerals our body’s need to function. However, busy schedules and life can get in the way leading us to fall short in some areas. A multivitamin contains a dose of most vitamins and minerals, this is a nice back up when our diet can be less than ideal. Speak with your doctor and get lab work done prior to starting a supplement for a specific vitamin and mineral to get the correct dose.
What is in a Multivitamin
- Vitamin D and Calcium: Vitamin D and Calcium work together to create strong bones. Vitamin D, also known as the sunshine vitamin, is a fat soluble vitamin and one of the most common deficiencies in the world. Our body can produce vitamin D with enough sunlight. Due to winter months and increased time indoors year round it can be hard to receive enough sunlight to produce vitamin D. 15 mcg is the recommended daily amount for most adults. Getting blood work done can confirm a vitamin D deficiency, while a calcium deficiency is much harder to catch. Calcium levels in our blood are very important for our heart health, our body regulates this and pulls calcium from our bones in order to keep our heart functioning properly. Due to this lab work does not accurately indicate calcium deficiency. 1000 mg per day of calcium is recommended for the average adult.
- Iron and B Vitamins:Another common deficiency is iron. Iron and B vitamins can be found in animal products, fortified foods and some vegetables. An iron deficiency, known as anemia, can be identified through lab work. Men need 8mg per day while women need 18mg due to menstruation. Iron and B vitamins are important in the creation of red blood cells.
- Magnesium: Magnesium is a mineral that is important for muscle and nerve function. It can be found in most foods.
- Zinc: Is a trace mineral that is important for immune function and wound healing. Zinc is commonly found in meat, eggs and fish.
- Folate: Folate is a specific B vitamin. It is crucial in the early stages of pregnancy. A folate deficiency leads to neural tube defects in infants. Women planning to get pregnant should make sure they are consuming enough folate prior to getting pregnant.
- Other Fat soluble Vitamins (A, E and K): Deficiencies in these vitamins are less common than vitamin D, but they can still cause severe health issues. A vitamin A deficiency can result in difficulty seeing at night. An E vitamin deficiency can cause a loss in motor function and a weakened immune system. A vitamin K deficiency is very rare, but can result in issues with blood clotting.
- Other Vitamins: There are many other vitamins and minerals in a standard multivitamin, however, those listed above are ones that most people are deficient in.
