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What Multivitamins Should I Take?

Multivitamins are dietary supplements that are taken in pill form. Many multivitamins are targeted at specific demographics, featuring specific ingredients that are especially valuable to members of the chosen demographic. Other multivitamin supplements are marketed as "complete" multivitamins containing every vitamin that the human body can use. Multivitamins can be a important part of a healthy diet, but they can also overload the body with too high a dose of some daily nutrients. Many multivitamins also feature secondary dietary supplements such as caffeine, gingko or licorice root which can have effects on mood and energy.

  1. Determine Risk Factors

    • When choosing a multivitamin, you'll want to be informed about your own status of health. Meet with a doctor, and go over your family history to look for any health issues which may pose a threat. Cancer, heart disease, diabetes, obesity and osteoporosis are just a few common ailments that are believed to have a large hereditary factor in their onset. Being aware of these concerns can help you make better choices for your multivitamin.

    Examine Your Diet

    • Pay close attention to your diet before choosing a multivitamin. Try to come up with a rough estimate of your daily intake of vitamins. Examine which foods you like to eat on a regular basis. Many foods will naturally provide the body with large doses of vitamins and minerals. A single banana, for example, has a full day's worth of potassium, while an orange or a handful of strawberries can provide you with all the vitamin C you'll need. Vegetarians and vegans often require additional B vitamins as well as omega-3 fatty acids to have an optimal diet. Similarly, individuals who eat a lot of red meat or fatty foods may need to increase their intake of calcium and vitamin C, which can sometimes be depleted during digestion of these foods. Determine which vitamins and minerals your diet lacks, and which you already have an adequate intake of to help guide your multivitamin choice, in consultation with your doctor.

    Avoid Excessive Amounts

    • Just as it is unhealthy to have a vitamin deficiency, it can also be unhealthy to take too much of certain nutrients. An excessive amount of zinc or vitamin C can lead to cramps and diarrhea. Too high a dose of selenium can lead to hair loss and fatigue. Vitamin A can lead to blurred vision, headaches and dizziness when overconsumed. Use the information you gathered from examining your diet to ensure that you do not accidentally suffer vitamin overdose. Pay close attention to which nutrients are included in your multivitamin, and try to chose one that only includes nutrients you are actually lacking.

    Compare Options

    • Once you've narrowed down the specifications for what kind of multivitamin you need, you'll probably still have many options to choose from. Compare and contrast different brands and varieties to find the one that is right for you. Compare based on dosage size and amount, cost and included nutrients. Look closely for included ingredients that you may wish to avoid. This could include caffeine or ginkgo in people with a high sensitivity to stimulants. Vegetarians and vegans should look closely for ingredients that may be sourced from animals. Gelatin is a common stock for pill-form multivitamins, and is made from horse hooves and bones. Fish oils are commonly used to provide omega-3 fatty acids and other minerals. Vegetarian and vegan multivitamins are sold by a number of different companies; choose among these to ensure that no animal products are accidentally being consumed.

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