Healthy foods, such as whole grains, fruits and vegetables, are the best sources of vitamins and minerals. However, since it is sometimes difficult to obtain all the necessary nutrients through food, all adults should take a multivitamin every day.
It is especially important that women who can get pregnant get enough folic acid. Folic acid, a vitamin B, helps prevent brain and spinal cord defects when taken before pregnancy and early in pregnancy. Folic acid is found in most multivitamins, by itself as a supplement and in some foods.
March of Dimes recommends that all women of reproductive age take a multivitamin with 400 micro-grams of folic acid every day, as part of a healthy diet.
During pregnancy, a woman needs more than some nutrients, such as iron, calcium and folic acid. For this reason, it is wise to start taking a multivitamin before pregnancy.
When choosing a multivitamin for women over 50, read that article from bestofreviews.net
Most multivitamins contain approximately 20 vitamins and minerals, including:
- Vitamin A
- Vitamin B6
- B12 vitamin
- Vitamin C
- Vitamin D
- Vitamin E
- Vitamin K
- Folic acid
- Riboflavin (Vitamin B2)
- Thiamine (Vitamin B1)
Most multivitamins contain at least 100% of the daily value (DV) for almost all vitamins, but usually do not contain 100% of the DV of the minerals. The DV is the amount of a vitamin or mineral that a person should consume daily. The Food and Drug Administration establishes the daily values for the United States.
- Make sure the multivitamin contains 400 micrograms of folic acid.
- Do not expect the multivitamin to provide 100% DV of calcium. That amount of calcium would make the tablet too big to swallow. To get enough calcium, eat calcium-rich foods such as milk, yogurt, cheese, and broccoli. Talk to your health professional about taking a calcium supplement with the multivitamin.
Choosing Multivitamins: What to Consider?
Avoid high doses
Some vitamins and minerals can be toxic to women and developing babies if taken in high doses. Examples are iron, chromium, selenium and vitamin A. To avoid high doses, choose a multivitamin that contains no more than 100 percent of the DV of each vitamin and mineral. Consult your doctor before taking anything other than 100% of the DV.
Look for the USP on the label
This means that the multivitamin adheres to the US Pharmacopeia (USP) standards. USP is an organization that establishes standards for content, quality, purity and safety.
Learn about the well-known brands and brands of stores
When buying them, remember that well-known brands are not necessarily better than store brands. In fact, the same manufacturer can produce both. Store brands sometimes cost less than well-known brands. The most important thing is to check the label to make sure you get the vitamins and minerals you need. While doctors can prescribe prenatal vitamins, you can get some of the brands of these vitamins at the pharmacy without a prescription.
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Learn about natural and synthetic vitamins
In multivitamins, natural and synthetic vitamins offer the same benefit. Natural vitamins cost more than synthetic vitamins.
Avoid vitamins that contain additional substances ,such as herbal products, enzymes or amino acids. You do not need them and they increase the cost. Herbal products can be toxic. Never take them if you are trying to get pregnant, are pregnant or nursing. Many vitamins contain additional ingredients, such as herbs, that are not considered essential according to federal guidelines. Medical scientists do not know if these additional ingredients are safe and effective, especially during pregnancy.
Check the expiration date
Multivitamins can lose strength, especially in heat and humidity. The expiration date tells you when you should buy a new bottle and throw away the old one. Buy only multivitamins that have an expiration date on the label.
How to store your vitamins Store your vitamins in a place where you remember to take them every day. For example:
- On the kitchen table or counter
- Next to the jewels and the watch he uses every day
Choose a dry and fresh place. Avoid storing your vitamins in bathroom cabinets or service. Multivitamins can lose their value if they are stored in hot and humid places.