Why taking a multi-vitamin can be important

While there are no definitive studies proving that taking a daily multivitamin supplement, containing 100% of the Daily Value, of most vitamins, and essential minerals, will lead to better health for well-nourished people, recent research indicates that several of the nutrients that are found in standard multivitamin supplements can play important roles in preventing chronic diseases like heart disease, cancer, and osteoporosis. By taking a daily multivitamin supplement you can insure an adequate intake of several micronutrients that are not always present in the diet in optimal amounts.Some of these vitamins and nutrients are-

• Folic Acid-It has been shown that birth defects like spina bifida are less common in the infants of women, who start taking folic acid supplements, prior to conception. In addition, increased folic acid intakes, can lower homocysteine levels. This is important since high homocysteine levels are associated with increased risk of cardiovascular diseases, and Alzheimer's disease. Some studies have shown that increased folic acid intake, may decrease the risk of some types of cancer, especially in those who drink alcoholic beverages.
• Vitamin B12-In some people, it has been found that the ability to absorb vitamin B12 from food, but not from supplements, declines with age. For this reason, it is recommended that adults over the age of 50 obtain the RDA for vitamin B12 from supplements or fortified foods.Keep in mind that since it is only found in animal products, strict vegetarians also need to get vitamin B12 from a supplement, or fortified foods.
• Vitamin D-In most parts of the world, there is insufficient ultraviolet light for vitamin D synthesis in the skin, during winter. This presents a problem since using sunscreen, and avoiding sun exposure to prevent skin damage, also prevents vitamin D synthesis. In addition, Vitamin D synthesis in the skin declines with age, so it becomes even more important to get enough through a supplement.
• Iron-This type of deficiency is the most common micronutrient deficiency, worldwide and is a significant problem in the United States. Although it is mostly uncommon in men, and postmenopausal women, iron deficiency is still common in children, adolescents, and pre-menopausal women.

It is important to keep in mind that many of the Daily Values (DV) that are listed on supplement labels, are actually based on outdated recommendations made in 1968. Therefore it becomes crucial to know what the current guidelines for both vitamins and supplements are. Here are some important things to keep in mind when choosing multivitamin supplements-

• Most multivitamin supplements contain at least the RDA for:folic acid, niacin, pantothenic acid, thiamin, riboflavin, vitamin B6, vitamin B12, chromium, copper, iodine, manganese, molybdenum, and zinc. It is important to understand that supplements that contain more than 100% of the DV for these micronutrients are not necessary for most people.
• You should not worry about the relatively small amounts of chloride, phosphorus, and potassium that are found in multivitamin supplements. This is because most people get plenty of chloride from salt, and phosphorus and potassium, are best obtained from diets that are rich in fruits, vegetables, and whole grains.
• Trace elements like boron, nickel, silicon, tin, and vanadium are not really necessary.Research has indicated that, they may not even be required by humans.
• The bottom line is that it should be recognized that higher costs of particular brands, do not necessarily mean higher quality. Keep in mind that generic brands are often indistinguishable, from brand name supplements, but have lower prices. A year's supply may cost as little as $30.

While the argument continues over what exactly a multi-vitamin does for a person with a healthy diet, there is no arguing over the possible health benefits.In todays on the go society, it has become even harder to have a healthy diet, that is complete with all of the vitamins and minerals anyone would need. Taking a multivitamin can fill in the gap, that is often left by a seemingly healthy diet.