Do You Need to Take a Multivitamin/Mineral Supplement?

"When choosing a supplement, look for one that is both a multi vitamin and mineral formula."

Eating a healthy diet is definitely the best way to ensure you receive all the essential nutrients your body needs for optimal health. However, even people that have the best intentions sometimes fall short of their nutritional needs.

People that may benefit from taking a supplement include people with hectic lifestyles that keep them from eating the recommended number of food group servings, people who are on low-calorie diets for weight loss, the elderly who don't eat as much as they should, strict vegetarians, people who can't drink milk or eat dairy products, and women of child bearing age who don't get enough folate from fruits, vegetables, beans and grains.

Do You:

• Eat 6 to 11 servings of grains (bread, cereal, rice, pasta and other grain foods) each day?
  For example, one serving equals approximately one slice of bread, ½ cup pasta, ½ cup cereal, ½ bagel or 1/3-cup rice.

• Eat at least 3 servings of vegetables each day?
  One serving equals approximately ½ cup cooked vegetable, 1 cup raw vegetable or ¾ cup vegetable juice.

• Eat at least 2 servings of fruit each day?
  One serving equals approximately 1 piece of fruit; ½ cup canned or chopped fruit or ½ cup fruit juice.

• Eat 2 or more servings of low-fat dairy foods such as milk, yogurt or cheese each day?
  One serving equals approximately 1 cup of milk or yogurt or 2 ounces of cheese.

• Eat 2 to 3 servings of lean meat, poultry, fish, dry beans, eggs or nuts each day?
  One serving equals approximately 1to 2 ounces of cooked lean meat, poultry or fish; one egg or ¼ cup egg substitute; ½ cup cooked beans; 2 tablespoons peanut butter; 1 cup soy milk or ¼ cup cottage cheese.

If you answered NO to any of these questions, you may benefit from taking a daily multivitamin/mineral supplement. Supplements are NOT meant to take the place of any food group but are meant to supplement what you may not get everyday. Your number one goal should be to get your essential nutrients from food everyday. Focus on one food group at a time and try to gradually improve your daily eating pattern. Aim to at least eat the minimum number of servings each day.

When choosing a supplement, look for one that is both a multi vitaminand mineralformula. Choose a supplement that is somewhere around 100 percent of the daily value for each nutrient. More is not necessarily always better! Look specifically for one that is at least 100 percent of ten important vitamins plus some vitamin K including vitamin A (mostly as beta carotene), vitamins B1, B2, B6, B12, C, D, E, folic acid and niacin. Consider taking a calcium supplement separately. Most multivitamin/mineral supplements don't contain enough calcium. If your multi has iron in it, take it separately from your calcium supplement. Calcium can impair the body's ability to absorb iron. It is recommended to take supplements with meals because some nutrients are better absorbed with food.

It is most important to always remember that food should come before pills. Make food choices with variety, balance and moderation in mind. Use supplements as supplements and not as substitutions for foods or food groups.