Wednesday, August 31, 2011


How many vitamins do you take? I was training a woman who said that she takes over 70 different vitamins,  minerals and herbals! A bit excessive I thought.

I am not suggesting that you take anything, I'm passing on some information.

I take a multivitamin, fish oil and glucosamine +CSA.  What you want to look for when choosing vitamins is the "other ingredients", make sure that this category is not chocked full of miscellaneous ingredients.

Multi-vitamin Facts:
  • Vitamin D. A majority of adults don't get enough from their food (though our skin makes vitamin D when it's exposed to the UV rays in sunlight.)
  • Folic acid. It helps protect against spina bifida and other neural tube defects that can occur before a woman knows that she is pregnant. About one in five women who are capable of becoming pregnant don't get enough folic acid.
  • Vitamin B-12. Adults over 50 should get some of their B-12 from fortified foods or supplements, since they may have too little stomach acid to absorb naturally occurring B-12 in foods.
  • Iron. About 15 percent of women 50 and younger are iron deficient.
  • Calcium. A majority of adults don't get enough calcium fro, their food. Multi-vitamins, which typically have 100 to 200 milligrams, can help. Adults need 1000 to 1200 mg a day.
What your multi-vitamin should contain:
  • Vitamin A- no more than 4,000 IU
  • Beta-Carotene--No more than 5,000IU
  • Vitamin C- 60-1000mg
  • Vitamin D- 400 IU or more
  • Vitamin E- 20-100 IU
  • Vitamin K- 10 mcg or more
  • Thiamin (B-1) 1.2 mg or more
  • Riboflavin (B-2) 1.7 mg or more
  • Niacin (B-3) 16-35 mg
  • Vitamin B-6 2-100 mg
  • Folic Acid- no more than 400 mg
  • Vitamin B-12- 6mcg or more
  • Calcium- don't rely on a multi
  • Iron- no more than 10 mg
  • Phosphorus- no more than 350 mg
  • Magnesium- 50-350 mg
  • Zinc- no more than 30mg
  • Copper- 0.9-10mg
  • Selenium- 20-110 mcg
  • Chromium- 35 mcg or more
Also beware that all multivitamins are not created equal, do your homework. "Whole food" multivitamins aren't necessarily better. Ignore "clinically proven" claims. Don't fall for "Energy" multivitamins.
Source: Nutrition Action

Never give up on a dream just because of the length of time it will take to accomplish it. The time will pass anyway."

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