Need a supplement, or not? A low-dose multi (to avoid nutrient overload) may be good insurance, although the best nutrition guideline is always “food first.”
A multi won’t provide energy, since vitamins and minerals have no calories; fiber, since it’s not a nutrient; phytonutrients from plant-based foods that help promote health and protect against disease; nutrients not listed on the label.
A multi will provide low doses of key vitamins and minerals to ill your nutrition gaps. See January 6.
If you buy a multi:
- Stick to 100% Daily Value. That’s enough from one dose. Your food choices provide plenty of nutrition already.
- Men and postmenopausal women: Buy a supplement with low or no iron. Iron from supplements meant for premenopausal women can build to dangerous levels.
- Consider natural vitamin E. Look for “d-alpha-tocopherol” on the label. It’s better absorbed than synthetic.
- Check the calcium level. It’s not enough to substitute for calcium-rich foods.
- Buy the generic brand.
- Avoid doubling up if you take a single-nutrient supplement, too.
- At home, store supplements safely, securely closed, out of kids’ reach. (Adult iron supplements are the main cause of poisoning deaths among children in the United States.)
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