April 16, 2017

Multivitamins, Only a Starting Point


Multivitamins attempt to deliver all your body’s needs in a single pill. If it seems too good to be true, you are correct. Now, this is not to say that multivitamins do not have a place in a healthy diet; they are a great starting point. The problems begin with multivitamins’ nutrient balance. It is very difficult to get all the nutrients your body needs when packed into a swallowable pill. Most multivitamins have too many of some nutrients and are seriously lacking in others.

In an ideal world, you would get all of your vitamins from food, but with a traditional western diet and lifestyle, this is very difficult. First, get your vitamin levels checked to see if you are already deficient in one or more vitamins. Certain habits and medications lower vitamin levels so it’s a good idea to stay up to date with your body. Three common vitamin deficiencies in a western diet are Vitamins D, B9, and B12. A good starting point would be to add these to your morning routine.

The US Institute of Medicine established a Recommended Dietary Allowance (RDA) for each vitamin in 1941 (to be updated every 5-10 years), but most nutrition experts agree they are not nearly sufficient. Check out our Vitamin Series to see what expert nutritionists suggest!

Established RDA’s as of April 2017:

  • Vitamin A: 900 µg
  • Thiamine (B1): 1.2 mg
  • Riboflavin (B2): 1.3 mg
  • Niacin (B3): 16 mg
  • Pantothenic Acid (B5): 5 mg
  • Vitamin B6: 1.3 mg
  • Biotin (B7): 30 µg
  • Folate (B9): 400 µg
  • Vitamin B12: 2.4 µg
  • Vitamin C: 90 mg
  • Vitamin D: 15 µg
  • Vitamin E: 15 mg
  • Vitamin K: 120 µg

Study of the Day: Long-Term Multivitamin Supplementation and Cognitive Function in Men: A Randomized Trial

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