The eight most common myths multivitamins

If you are between 60% of Americans regularly take a multivitamin, most likely not know if what you're taking is what you really need and / or the content displayed on the product label, in fact, are which contains. And it is that there are several reasons for the confusion among consumers about the intake of multivitamins.

Tod Cooperman, MD, president of the independent evaluation of supplements, consumerlabs.com explains that "to begin with, the daily values ​​on the labels are outdated (1968) and do not coincide with the latest recommended daily allowance (RDA). In addition, not provide information on whether you're exceeding the upper limit (UL) of vitamin and mineral intake or not, and, last but not least, the labels are not always correct in what they say contain or clearly understood. " Also, " a person needs varies depending on your regular diet, and people have difficulties to meet the nutritional composition of what you eat every day, "says Cooperman.

MYTHS EXPOSED The first question to ask is if you really need to take a multivitamin. In this regard , Cooperman says that everything depends on the diet you follow and / or to present any health conditions that are evident in certain specific nutritional needs. "There is no evidence that a multivitamin improves and / or increase the useful life, unless that there is a deficiency, "says the expert.

1. MYTH: The more the better Susan B. Dopart, MS, RD, CDE, author of 'A Recipe for Life' , explains that the water-soluble vitamins (B complex and C) can not be stored in the body so they must be replenished - the body uses what required and the rest undone, while the fat-soluble vitamins (A, D, E, K) are not eliminated by the body when ingested in large quantities, but stored in the liver and fat tissue. "But there are some water-soluble vitamins have some side effects. It is also important to know which interact with certain medications, "adds Dopart.

Some of the most common vitamins and minerals and may lead to adverse consequences are:

a. Vitamin A: it is easy to exceed the limit. Even recently found children's products in which the daily limit was greater than the above on the label. In excess, this vitamin can cause weakening of bones and other types of toxicity.

b. Folic acid: basics is 400 mcg per day (essential for pregnant women 800 mcg). Do not exceed 1,000 mcg, especially for men because it increases the risk of prostate cancer.

c. Vitamin C in excess can cause diarrhea.

d. Vitamin D: despite recent news that has been found lacking in the population of this vitamin, experts advise not to go beyond the current recommendations, unless for medical reasons.

e. Calcium: - 1.000 to 1200 mg. More than 800mg should not come through and only 500mg supplement can be absorbed in one take. The rest should be done through natural food sources.

2. MYTH: THE CASE OF A supplement is sold in pharmacies, should be safe Cooperman says "that the contents of these supplements, in most cases are not verified by anyone other than these product manufacturers, and often nor do the same. In our investigations, we found that multivitamins tested, 25% present as ingredients contained erroneous and what the label says. "

3. MYTH: LIQUID IS BETTER THAN IN TABLETS According to Cooperman, the physical form - liquid or tablet form, is not what matters. A simple home test is to place the tablet in warm water and vinegar for 30-45 minutes - it is important to keep the heat, most of the pills must be broken, but they do, then they are of poor quality - this test only works with pills -regular. Also, be sure to check the date that indicates "use by" so do not pass this time of consumption. Also, save your vitamins in a cool dry place, away from the sun and the kitchen. Probiotics and fish oils should be refrigerated . Dopart also says not to fall into the trap of so-called "natural" and "synthetic". He says "if a vitamin supplement were really" natural "would cost so much that very few could afford to acquire."

4. MYTH: BETWEEN MOST EXPENSIVE, BETTER "Not necessarily. The price does not detect the quality. Vitamins and minerals are generally inexpensive, cheap ingredients they contain, so there is no justification to pay much for them," says Cooperman. In one of the latest reports consumerlabs.com , some inexpensive supplements, endorsed by category were: - General Adult: Nature's Way Alive Multi-Vitamin Daily Energy Multi Mineral (12 cents per day). - Men: Berkley & Jensen Men's Daily (3 cents per day) and One A Day Men's Health Formula (8 cents per day) - Prenatal: Rite Aid Prenatal Tablets with Folic Acid (4 cents per day) - Women over 50 years: Nature Made Multi for Her 50 + (12 cents per day) - For Kids: Flintstones Plus Bone Building Support (14 cents per day)

5. Myth: Supplements should be taken every day Dopart explains that "do not have to meet the recommended daily allowance (RDA) for vitamins and minerals every day. The important thing is to evaluate what you eat during the course of the week."

6 . MYTH: YOU MUST TAKE THE SAME TIME is not the most relevant time to time to take your multivitamin. How you take is critical.

These are general recommendations that the experts do: 

The calcium do not take with other minerals, as minerals dominate in terms of absorption. - Drink lots of water when you ingest calcium supplement, to avoid side effects like constipation.

-The excess of vitamin C - for example, more than 1,000 mg - may increase the risk of kidney stones.

-The same happens with the excess calcium. - The vitamin C increases the absorption of iron found in plant foods - nuts, grains and vegetables - while calcium, chocolate, coffee, tea and antacids may decrease the absorption of iron.

- By taking vitamin D , do it with the most significant meal of the day. Studies show that increases the absorption of fat-soluble vitamin. - Calcium, iron and vitamin C can interfere with prescription drugs. Check with your doctor.

7. MYTH: MULTIVITAMINS SAME MAY BE USED FOR THE WHOLE FAMILY is no marketing product on the shelves when you find a different multivitamin for men, women, children or certain age. There are reasons why they exist. Cooperman notes that it is necessary to follow what is right for age and gender: "A child should not take multivitamin Mom for example. Likewise, men should not take the supplement to the women and vice versa, when there are minerals like iron, and vitamins like folic acid, which are specific to each gender. "

8. MYTH: Increase Energy MULTIVITAMINS Yet many believe that supplements of vitamins and minerals are the panacea for certain health conditions such as lack of energy. In this regard, Dopart says that when it comes to lack of energy, the problem usually is based on the diet, so you have to assess the intake of carbohydrates, proteins and fats, and not pretend that a pill is the solution to the problem.