Multivitamin - Should I be taking a multivitamin-mineral supplement?
The best strategy for promoting good health and reducing the risk of chronic disease is to choose a wide variety of foods. Wholesome foods contain an abundance of vitamins and minerals. Researchers are finding that naturally occurring vitamins and minerals work together with the compounds in plants that have protective properties (phytonutrients). This working together is called synergy – one compound helps the other to do its best work for your body. For example, an oil-based salad dressing will help your body to best absorb the Vitamin A and other antioxidants in your salad bowl.
To determine if you are eating the right foods in the right amounts, you may want to take this quiz: http://www.eatright.org/cps/rde/xchg/ada/hs.xsl/nutrition_5455_ENU_HTML.htm
There are ages and stages of life that may require supplementation with a multivitamin-mineral supplement. For example:
- To decrease the risk of birth defects, women of childbearing age should be mindful of getting adequate folate from foods. Otherwise, a folic acid supplement of 400 micrograms (mcg) should be considered.
- Pregnant or nursing women may need more iron, folate, calcium and the essential fatty acid, DHA (an essential omega-3 fatty acid).
- Some vegans and vegetarians may benefit from extra iron, calcium, zinc, vitamin B-12 and vitamin D.
- Older adults usually do not need extra iron, so it is important to consider an age-specific formula. Other needs increase, such as vitamin B-12, vitamin D and Calcium.
Talk to your doctor or registered dietitian about your possible need for a vitamin-mineral supplement.
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Multi-Vitamin - Should my children be taking a multi-vitamin?
Experts do not always agree on whether a daily multivitamin is necessary for all children. Some experts believe a daily supplement is a good precautionary measure to prevent nutritional deficiencies.
Other experts point out that most children do not require a daily multivitamin because many kid-friendly foods, such as bread, pasta, and juice, are frequently fortified with vitamins and minerals. The American Academy of Pediatrics advises giving your child a supplement only if recommended by your pediatrician.
Even though many young children are picky eaters, that doesn't necessarily mean they'll develop nutritional deficiencies. Most experts are in agreement that a daily multivitamin supplement will not harm your child as long as the supplement does not exceed 100% of the Recommended Daily Allowance (RDA) for any vitamin or mineral. If you decide to give your child a multivitamin, consider the following:
- Be sure to treat vitamins as medicine by following the recommended dose. Purchase a bottle that is childproof and keep the vitamin out of your child’s reach. Overdose of iron can be fatal.
- If you decide to give your child a multivitamin, make sure it contains vitamin D. The American Academy of Pediatrics recommends at least 200 international units (IUs) of vitamin D a day — taken either as a vitamin D supplement or in a daily multivitamin — for all children who don't get regular exposure to sunlight or who don't drink at least 17 ounces of vitamin D-fortified milk a day.
- Remember - a multivitamin is not a substitute for good nutrition! Continue to offer your child healthy meals and snacks!
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