Taking a daily multivitamin is frequently described as “an insurance policy for the body.” No doubt, it can help any adult maintain good health, whether the goal is staving off your next winter cold or preventing a chronic disease.
But the preventive maintenance is more effective when you tailor it to your personal mix of age, gender and health habits. Here are recommendations for adults from 20 to 70-plus in personalized categories, excluding chronic illnesses. Note that the suggested amounts in some cases might be higher than federal “reference daily intakes” guidelines. Always consult your health practitioner before embarking on a nutritional supplement program.
Special cases
These days, most every physician agrees patients should take a daily multiple vitamin and mineral supplement. The debate now is focused on how much is enough for various vitamins and minerals. Here are suggested ranges according to your physical size and lifestyle.
The lower end is most appropriate for smaller individuals and/or those people who maintain highly nutritious diets (plentiful in fruits, vegetables and whole grains). The higher part of the range works best for highly active individuals (whose bodies are routinely tearing down and rebuilding muscle tissue plus building bone matter) and/or bigger persons.
WOMEN
– Be sure to get at least 1,200 to 1,500 mg of calcium from daily food and supplements. You are entirely safely double that daily amount.
– Get some iron in your daily vitamin/mineral supplement, between 4 to 18 mg. Keep to the high end if you are trying to conceive.
POST- MENOPAUSAL WOMAN
– Eliminate the iron in your vitamin pill. You might benefit from making sure you get 15 mg daily of zinc because it encourages immune cell production and many older individuals indicate zinc deficiency. Getting enough B-12 (100 mg daily) is another issue, since our stomachs are less able to separate B-12 from protein in later years. Taking a supplement (or getting your B-12 in fortified cereal) eliminates this obstacle.
– Consider the herb black cohosh (100 mg daily dose) to relieve hot flash symptoms. It is the only herb that most researchers agree help during menopause.
50-PLUS MAN
Adding 30 mg of daily zinc is a wise strategy for prostate, also improves immune function. Research pointing toward adding saw palmetto (160 mg twice a day) if you are experiencing such symptoms as frequent urination or awaking one or more times each night to urinate.
VEGETARIAN
It is difficult for this group of eaters to get the proper amount of B-12, most abundant in animal products such as meat and eggs.
– Include 100 mg of B-12 in your daily vitamin for “insurance.”
ATHLETES
Keep in mind you are improving your body but also taxing it.
– Take a multi-supplement at the high end of ranges and add 200 mg of daily magnesium. Some nutritionists are inclined to recommend creatine and amino acids, but these substances are best suited for highly trained athletes–and should always be used with guidance from a qualified nutrition professional.
IF YOU DRINK
Although moderate drinking appears to lower heart disease risk, heavier consumption (three or more drinks daily for men, two or more daily for women) can deplete certain nutrients.
– Help yourself by taking extra vitamin C (up to 1,000 mg daily in split doses) and an extra B-complex vitamin each day. Thiamin or B-1 (an extra 100 mg) is especially valuable.
VITAMINS
KEY TO DOSAGE AMOUNT:
iu: International units
mg: Milligrams
mcg: Micrograms
VITAMIN, DOSAGE, BENEFIT
Vitamin A: No more than 2,500 IU Fat-soluble vitamin A can build up surplus in the system, causing unwanted side effects.
Beta carotene: 2,500 to 25,000 mg or milligrams. Converts to vitamin A in the body as needed.
B-1/thiamin: 1.5 to 90 mg. Federal guideline is 1.5 mg but some nutrition practitioners consider B vitamins as a weakness in most Americans’ diets. For instance, thiamin most available in pork, legumes, nuts and fortified cereals. Promotes healthy nervous system.
B-2/riboflavin: 1.7 to 90 mg. If you lead a stressful life–raise your hands, everybody–consider taking at least 35 mg per day.
B-3/niacin: 20 to 100 mg. A recognized cholesterol fighter, but be cautious about taking too much. It can cause skin flushing; consult your doctor if you have diabetes, low blood pressure, gout or ulcers.
B-5/pantothenic acid: 10 to 100 mg. Good for reducing stress. Look to taking at least 50 mg per day.
B-6: 2 to 50 mg. Helps prevent heart disease, big time stressbuster (take 50 mg daily), recommended by some practitioners (100 mg therapeutic dose) for carpal tunnel symptoms.
Folate or folic acid: 200 to 1.000 mcg or micrograms. B vitamin fights cardiovascular problems, 800 daily mcg now considered a must for pregnant women for preventing birth defects.
B-12: 6 to 800 mcg. Developed reputation as energy booster, especially as we age.
Biotin: 200 to 600 mcg. Lesser-known B vitamin helps the body use glucose more effectively (particularly important for diabetics) and promotes healthy nails and hair.
Vitamin C: 60 to 1,000 mg. The debate rages on whether regular C doses can prevent colds. If you are a believer, 1,000 to 2,000 mg per day in split doses (500 mg at a time) is a good strategy. Taking more than 2,000 mg can lead to digestive upset.
Vitamin D: 400 to 800 IU. Sunlight helps the body produce vitamin D. Milk is another good source. If you lack these two items in daily life, supplement is wise.
Vitamin E: 200 to 800 IU. The private Council for Responsible Nutrition estimates that about 50 percent of cardiologists themselves take an E supplement for heart health. Scientists finding it can help prevent Alzheimer’s and certain cancers. Preliminary research suggests your vitamin E product might need to be “full spectrum” including gamma-tocopherols and tocotrienols (check the label) along with the more standard alpha-tocopherols.
Vitamin K: 25 to 300 mcg. Adding leafy greens to your diet is enough vitamin K for most adults. Bone-building formulations contain 300 mcg.
MINERALS
MINERALS, DOSAGE, BENEFIT
Boron: 500 mcg to 4 mg. Aids in bone health.
Calcium: 500 to 1,500 mg. Crucial for women. Doctors routinely recommend 800 to 1,200 from daily supplement.
Chromium: 50 to 300 micrograms. Marketed aggressively as weight-loss agent. Helps body maintain normal glucose levels. Consult your physician before using higher doses (some practitioners recommend up to 600 mcg daily), especially if you are diabetic.
Copper: 1 to 3 mg. Underrated mineral is reputed to improve heart health, promote fertility and maintain healthy skin. Be careful about higher doses; taking, say, 10 mg at one time can cause nausea and muscle pain.
Iron: 4 to 18 mg. Men and postmenopausal women should avoid iron supplement to avoid building potentially harmful surplus. Women with poor diet or expectant mothers should be in higher range.
Magnesium: 100 to 400 mg. Protects against heart disease, heartbeat irregularity, diabetes, fatigue and muscle cramps. Best to take a combined calcium-magnesium since the two minerals work in balance to regulate body cells.
Potassium: 20 to 100 mg. Can lower blood pressure but avoid if you have kidney troubles or take hypertension medication. Most of us get enough in food, including bananas, oranges and potatoes.
Selenium: 20 to 400 mcg. An increasingly-studied companion of vitamin E to prevent heart disease and cancer. Also helps protect eyes against cataracts and macular degeneration. Dose of 100 to 400 mcg considered best for prevention. Taking too much–900 mcg daily or more–can cause serious side effects, including fatigue, hair loss and depression.
Zinc: 15 to 30 mg. Some natural health practitioners tout mineral as a common-cold stopper, not a consensus view among scientists. In any case, zinc is important for men targeting good prostate health.
Sources: Dr. David Edelberg; The Healing Power of Vitamins, Minerals and Herbs” (Reader’s Digest Association, $30; “The Health Professional’s Guide to Popular Dietary Supplements” (publication of the American Dietetic Association); “The complete Nutritional Supplements Buyer’s Guide” (Three Rivers Press, $16) by Daniel Gastelu.
