Should You Kick the Multivitamin Habit? (chapter2)

Moreover, the very concept of a multivitamin as a system of nutrient supply is limited. We now have a much better understanding of how whole foods deliver their nutritional benefits. A typical multi contains 10-25 isolated nutrients, but fruits and vegetables have hundreds of active compounds with a long list of health properties. "Vitamin C in a multivitamin is probably just not as effective as vitamin C in citrus fruits, which is also surrounded by fiber and flavonoids and carotenoids. All these nutrients work together is what really keeps you healthy," explains Dr. Neuhouser.

Thus, even when you're not eating a healthy diet, there is no evidence that a multivitamin is the right tool to fill the gaps. "And do not offset the major nutrients to combat the disease of average American woman is missing, such as fiber, omega-3 and vitamin D," says Dr. Katz.

For his part, Dr. Katz does not recommend multis most of their patients, nor take them yourself. Neither Kathleen Fairfield, MD, associate chief of medicine at Maine Medical Center and co-author of the JAMA article of 2002, which recommended multivitamins as prudent health measure. Many advisors who specialize in cancer prevention and nutrition research recently told us that they stopped taking and recommend multis too.

Therefore, you should quit cold turkey? It is true that the average American woman is a healthy eater or not, probably will not benefit from a multivitamin. But the supplements are still recommended for certain groups based on dietary habits or lifestyle. And most women still need some supplements to compensate for certain strategic gaps in the diet.

Can not give up your Multi?

If you still can not bear to part with his security blanket multivitamin or if you need a base in the chart below, make sure you choose the right path. In an ordinary pharmacy, you will find about 50 different versions for adults, with very different formulations and add-on ingredients. Some guidelines:

First, avoid "overstuffed" brands. Pay attention to the words tip-off, as an advantage, ultra, mega and / or formulas for specific health needs, such as menopause or energy. These are likely to contain higher doses than you need or questionable herbal ingredients.

Second, read the label so you never OD on your multivitamin is best to get to the most pared-down you can find. Avoid those with 100% or more of the Daily Value of vitamins A, E and K (unless you're pregnant), folic acid, many of these can cause health problems. Higher levels than are good for some nutrients such as vitamins B complex