Important Guidelines For Taking Natural Multivitamin & Food Supplements
Nutritional Multivitamins Health
We’ll briefly look at some important guidelines when choosing and taking natural multivitamin supplements with the aim of preventing and supplementing deficiencies.
Following are some tips when choosing quality natural multivitamin supplements:
- Look for hypoallergenic tablets or capsules. Wax, clay, and artificial dyes are used as binders and fillers in many tableted vitamins. Don’t choose cheap formulas as they tend to have binders, fillers and dyes.
- Time-release tablets do not enhance bio-activity and have no effect on absorption. Instead they contain clay so that your stomach acid will break the tablet down slowly.
- It is better to spread out the dosage during the course of the day, as opposed to a one pill a day formula, for maximum benefit.
- Don’t overdose on vitamins A, E, E and K, as they are stored in the fat in your body and can build up to toxic levels, causing fatigue, nausea, and low blood sugar or joint pain, hair loss and an enlarged spleen and liver. Safe daily maximums are 25,000 IUs of a, 400 IUs of E, and 600 IUs of D.
This applies especially when you are taking both a multivitamin and an antioxidant as both contain A, E, And D.
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- Don’t take vitamins in the morning on an empty stomach or with just a cup of coffee. You won’t absorb them well and you may feel nauseous. Take them with breakfast, or 30 minutes after.
- Don’t worry if your urine turns bright yellow when taking a multivitamin as it’s a normal byproduct of vitamin B2 absorption.
- Once open, supplements last 6-9 months. Those with fats or oils, like evening primrose oil, should be kept out of the sun and, ideally, stored in the refrigerator.
Remember that even though good multivitamin supplements are an excellent way to balance out nutritional shortages in the body, there’s no substitute for the natural vitamins in high quality, organic fruit and vegetables.
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For your guidance, here’s a list of the 23 essential vitamins and minerals that ideally should be included in your daily supplement formula:
| VITAMINS | MINERALS |
| A 4,000-10,000 IUs D 200-600 IUs E 100-600 IUs C 500-2000 mg B1 (thiamine) 50-150 mg B2 (riboflavin) 10-30 mg B3 (niacin) 100-300 mg B5 (pantothenic acid) 80-120 mg B6 100-200 mcg B12 10-100 mcg K 70-100 mcg |
calcium 300-800 mg chromium 50-200mcg copper 2-3 mg zinc 15-40 mg folic acid 400-800 mcg iodine 150-225 mcg iron 18 mg magnesium 300-800 mg manganese 1-10 mg molybdenum 15-500 mcg potassium 90-100 mg selenium 50-200 mcg |