Explaining Your Multi-Vitamin

There are many reasons for taking a multi-vitamin supplement. Perhaps your physician has recommended it, or you feel that you are not getting enough vitamins in minerals in the food that you consume. People are not eating enough fresh (from the tree or garden) vegetables and fruits, and are instead relying on produce from the supermarket. Foods begin losing nutrients the minute that they are picked, and nutritional quality is further compromised during packing and processing. This prompts the need for a daily multi-vitamin, but what do all of these vitamins and minerals do?

Below is a list of the most common components of multi-vitamins, their purpose, and the RDA for each of them. I have also included alternate sources for these nutrients.

Vitamin A
Vitamin A is vital to vision, reproduction, the immune system, as well as being important to healthy skin and hair. The recommended daily allowance suggested by the USDA is 700 retinol activity equivalents for women and 900 RAEs for men. Additional sources of Vitamin A are carrots and sweet potatoes.

Vitamin C
Vitamin C, often associated with citrus fruits is important to the maintenance of your immune system. The USDA recommends 60-95 mg as the RDA, but certain conditions like pregnancy and heart disease may indicate higher required amounts. In addition to your multi-vitamin, rose hips, grapefruit, guava, and strawberries are excellent sources of Vitamin C.

B Complex Vitamins
B Complex vitamins include Thiamin, Riboflavin, B-6, B-12, Niacin, Folic Acid, and Biotin. This group of vitamins work in conjunction with one another to aid in bodily functions like metabolism, controlling cravings, stress reduction and boosting energy. The USDA recommends 1.5 mg of Vitamin B-1, 1.7 mg of B-2, 20 mg of Niacin, 2 mg of B-6, 500 mcg of Folic Acid, and 6 mcg of Biotin.

Calcium
Calcium is essential for good tooth and bone health. Deficiencies in the level of calcium in the body can lead to osteoporosis. The USDA recommends 1000 mg of calcium per day, and most multi-vitamins contain only 200 mg. Dairy is the best source of dietary calcium, and eating low-fat or fat-free dairy products will help to maintain your RDA of calcium.

Iron
Iron is important for regulating cell growth and transportation of oxygen within the body. The USDA recommends a daily intake of 18 mg of iron a day and this is supplied by most multi-vitamins. Red meat, fish, and chicken also provide the necessary amounts of iron.

Phosphorus
Phosphorus aids in the filtration and elimination of bodily waste products. The recommended daily allowance of phosphorus is 700 mg for a healthy adult, and multi-vitamins only provide 10% to 11% of that. Other sources of phosphorus include asparagus, garlic, soybeans, and corn.

Iodine
the USDA suggest 150 mcg of Iodine a day. This element aids in the metabolism process. Iodized salt is the main source of iodine, but most daily multi-vitamins meet this requirement.

Magnesium
Magnesium is required for biochemical reactions in the body and the RDA is 400 mg. Multi-vitamins provide 1/4 of this with 100 mg. The remaining required magnesium can be found in leafy green vegetables like spinach, as well as some varieties of nuts.

Zinc
Zinc enhances the immune system, is one of the building blocks of DNA and RNA, and plays a part in hundreds of body processes. 8 mg a day is recommended and the amount included in common multi-vitamins is adequate.

Potassium
Potassium is important to blood pressure maintenance. Low levels of potassium can cause leg cramps, weakness, fatigue, and irregular heart beat. The 80 mg offered in multi-vitamins does not approach the RDA of 3500 milligrams. Other surprising sources of this vital nutrient include chocolate, tomatoes, prunes, and watermelons.

Now that you understand what multi-vitamins have to offer, it may make that pill a little easier to swallow.

www.energeticnutrition.com
www.anyvitamins.com
www.vitaminfoundation.org
www.cdc.gov