What are the important ingredients your multivitamins should contain?
- Calcium
- Iron
- Zinc
- Folate
- Vitamins A, C, D, E
- B-Vitamin Complex
Are you the type to check product labels? Do you usually look at the number of tablets, calories, total and unsaturated fat, protein, and carbohydrates? You may be unaware of it, but you are only checking 50% of the information on it.
While it is important to know those, it is equally beneficial if you check the label for the product’s key ingredients. Moreover, choose to shop only from a trusted supplement retailer that offers high-quality products such as multivitamins and
fish oil in the Philippines.
Recognizing what the ingredients are, how they work together, and what they can do for your body is enough to be able to acquire the best multivitamins. You will never know how life-changing selecting the most suitable multivitamins can be until you acquire the best ones. Here are some of the ingredients that you should be aware of.
Calcium
As we all know, calcium is beneficial for the bones. From head to toe and everything in between, this mineral helps make
bones strong. The recommended amount of calcium intake for adults per day is about 1,000 milligrams. There are two types of calcium that can be found in most multivitamins: calcium carbonate and calcium citrate.
When it comes to multivitamins, it is best to consume it as directed on the label or as prescribed by your nutritionist. Products with calcium carbonate will require you to take them with a meal to avoid acid reflux. This type of calcium needs stomach acid to be dissolved and absorbed. On the other hand, calcium citrate is best taken on an empty stomach as it is less dependent on stomach acid to be absorbed.
Iron
Were you aware that women should consume more iron than men due to the monthly menstrual cycle? With all the blood women lose monthly, the replenishment and revitalization of red blood cells are both extremely important. This is to reduce the possibility of
iron deficiency.
Iron deficiency can cause a person to be anemic. Without an adequate amount of iron in the body, not enough hemoglobin will be produced for red blood cells. Because of this, the heart will need to work harder to make up for it.
Iron is only an adequate ingredient in a multivitamin if the amount is no less than and no more than 18 milligrams. Any less will be ineffective and any more than the amount will make a person feel nauseous.
Zinc
The mineral zinc is known to aid in wound healing. However, what most people do not know is that it also supports the immune system and helps the body use up the existing carbohydrates, protein, and fats for energy. On most ingredient labels, you may find zinc as zinc oxide. Note that they are basically the same mineral.
Zinc can help support the
immune system. That is why supplements like multivitamins with an adequate amount of zinc minerals are necessary. However, not many adults meet the recommended daily intake of zinc. While you can acquire a great amount of zinc from food such as oysters, sardines and brown rice, it would be hard to consume them on a daily basis. Multivitamins can suffice if it has the right amount of zinc.
Nutritionists and doctors recommend that you take multivitamins with approximately 5 to 10 milligrams of zinc. Preferably 11 milligrams for adult men and 8 milligrams for adult women.
Folate
Folate is also known as folic acid or B9. It is necessary for the formation of red blood cells and the development of healthy and well-functioning cells. Folic acid, a form of folate, is commonly consumed by women during
early pregnancy through food and supplement intake. This can help reduce any risk of birth defects in the baby’s brain or spine. On the other hand, folate for men serves as a form of fertility supplement that can help in conception.
The recommended daily intake of folate for women should be no less than 400 micrograms. However, pregnant women are recommended to take 600 micrograms to reduce any possibility of birth defects.
Vitamins A, C, D, E
The common vitamins you may be familiar with are vitamins A, C, D, and E. All four vitamins work differently and have varied effects on the body. Even if all can work fine on its own, multivitamins with all four are more optimal.
Vitamin A is good for the eyes, teeth, and skin. It is recommended that multivitamins have 700 to 900 micrograms of vitamin A.
Vitamin C, commonly referred to as
ascorbic acid, boosts blood vessels to enhance iron absorption. The recommended daily intake of vitamin C is 65 to 90 milligrams. The maximum that you should take is 2,000 milligrams. Going beyond this may trigger acid reflux or cause nausea and diarrhea.
Some people say you can receive an adequate amount of Vitamin D if you expose yourself to the morning sun for 15 minutes. While this could be true, Vitamin D found in multivitamins is a more reliable option. Easily consume the proper Vitamin C to make your bones healthy.
Finally, Vitamin E works to provide healthy blood circulation. A total of 15 milligrams of Vitamin E, no more or less, is the recommended daily intake for adults.
B-Vitamin Complex
The B-vitamin complex consists of eight B vitamins that band together to create and sustain the body’s energy supply. Included in the B-vitamins are:
- B1 (Thiamine or Thiamine Pyrophosphate)
- B2 (Riboflavin)
- B3 (Niacin)
- B5 (Pantothenic Acid)
- B6
- B7 (Biotin)
- B9
- B12 (Cobalamin)
Each vitamin that belongs to the band of B-vitamins has diverse roles and functions. They work together as coenzymes in the body’s numerous metabolic pathways.
The B vitamin that stands out among the eight is the vitamin B-12 or Cobalamin. This is due to the amount of benefit it has on the body’s nerves and blood cells. B-12 can keep the blood cells healthy so it functions well within the system. The recommended daily intake of B-12 is no more than 3 micrograms. More than that amount is only excreted by the body through peeing.
Key Takeaway
Be critical of the kind of multivitamins you take. Make sure to visit only the supplement retailers that sell the best form of multivitamins and
fish oil in the Philippines. Check the label of your multivitamins for these key ingredients to ensure that you are getting the right supplements your body requires.
Supplement shops such as Puritan’s Pride offer a diverse set of quality multivitamins, all of which contain the key ingredients. For seniors, invest in the
ABC Plus Senior Multivitamin Minerals capsules. Busy adults can avail of the
Ultra Vita Man Multivitamins & Minerals caplets or the
Ultra Woman 50 Plus Multivitamin caplets.
