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Choosing the right vitamin supplement

Choose your vitamins wisely!
Choose your vitamins wisely!
Image: Suat Eman /

All vitamins and nutritional supplements are not created equal. Choosing the right one maybe daunting when faced with rows and rows at the health food or grocery store, but sticking to simple guidelines will help in choosing the right one.

Researchers and health experts recommend taking a multivitamin supplement to get your best all-round nutrients.

In general, a good multivitamin will have at least 100% Recommended Daily Allowance (RDA) of each vitamin. A good multivitamin should include vitamins A, C, D, E, Thiamine (B1), Riboflavin (B2), Niacin(B3), Pyridoxine (B6), Folate and B12, according to an article on

Some multivitamins have more than the Recommended Daily Allowance. There are two types of vitamins--water-soluble and fat-soluble. In general, water-soluble vitamins, like vitamin C, usually are okay to take more of but fat-soluble vitamins, like vitamin E and A, can accumulate in your system and become toxic leading to liver damage.

In a recent article in Ode Magazine, researchers recommend taking supplements made from dehydrated whole fruits and vegetables, which are likely to deliver the best antioxidant benefit. Avoiding supplements with ingredients such as dyes, synthetic sweeteners, flavorings and preservatives - like the supermarket favorite Centrum - are key.

Supplements which are food-grown are closer to food and easier to absorb than synthetics unless a tablet is not formulated well and cannot break down easily. Researchers say to avoid poor quality supplements buy vitamins that follow federal Current Good Manufacturing Practices or has a seal from the U.S. Pharmacopeia (a non-profit group that verifies potency, label accuracy, and manufacturing standards of medications and supplements), NSF International or – which also independently tests supplements to verify that they contain the alleged ingredients and are toxin-free.



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