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Home > Health Archive > How to Pick the Formula You Need

How to Pick the Formula You Need

Pick the Formula You Need
How to Pick the Formula You Need

 

Written by: Erin O'Donnell


VITAMINS


Your multi should provide 100 percent of the federally established daily value (DV) for the following seven vitamins. For optimal health, you may want a product with more than 100 percent of some vitamins or with certain forms of a particular vitamin, as detailed below. To get what you need, you may have to take additional supplements.

Vitamin A

Daily Value: 5,000 IU
What you need for optimal health: Choose a brand that provides 50 to 100 percent of vitamin A as beta carotene; most labels state the percentage.*

Vitamin B6

Daily Value: 2 mg
What you need for optimal health: Take 2 to 50 mg to protect against heart disease.

Vitamin B12

Daily Value: 6 mcg
What you need for optimal health:If you're over 50, take 25 to 100 mcg to protect against heart disease and nerve damage.

Vitamin C

Daily Value: 60 mg
What you need for optimal health: Take 200 to 500 mg for possible protection against heart disease and other diseases of aging.

Vitamin D

Daily Value: 400 IU
What you need for optimal health: If you live in a region north of Boston, Chicago, or Salt Lake City, take 600 IU in fall and winter to keep bones strong and protect against cancer.

Vitamin E

Daily Value: 30 IU
What you need for optimal health: Take 400 IU to protect against cancer and possibly heart disease.

Folic Acid

Daily Value: 400 mcg
What you need for optimal health: Take 400 to 800 mcg to protect against heart disease.

*If you smoke or are a vegetarian or an endurance athlete, you may need a different dose. Read the main story for details.

MINERALS


If your multi doesn't offer 100 percent of the DV for the following minerals, you may want to add individual supplements. The one exception is iron; see below.

Calcium

Daily Value: 1,000 mg
What you need for optimal health: Get the amount you need from a combination of food and supplements to keep bones strong. If you're 51 to 70, aim to get 1,200 mg daily. If you're older than 70, shoot for 1,500 mg daily.

Chronium

Daily Value: 120 mcg
What you need for optimal health: Take 200 mcg for possible protection against diabetes.

Iron

Daily Value: 18 mg
What you need for optimal health: If you're a menstruating woman, you need up to 18 mg to prevent fatigue and other symptoms of iron deficiency; everyone else should avoid iron, because too much could possibly increase heart disease risk.*

Magnesium

Daily Value: 400 mg
What you need for optimal health: Get the DV from a combination of food and supplements to protect your bones and heart. Good food sources include beans and artichokes.

Selenium

Daily Value: 70 mcg
What you need for optimal health: If you're a man, take 200 mcg to protect against cancer. If you're a woman, take the DV or less, because selenium appears to have no benefit for women.

*If you smoke or are a vegetarian or an endurance athlete, you may need a different dose. Read the main story for details.


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