Checklist For One A Day Vitamins

When selecting your one a day vitamins, keep in mind that nutrtitional requirements vary between men and women, and between women who are pregnant or breastfeeding.

The following tables have the recommended daily allowance (RDA), as well as the maximum of each nutrient you can take before toxicity:

1. Woman's RDA
2. Pregnancy RDA
3. Breastfeeding RDA
4. Men's RDA

• Vegetarians who don't eat milk or eggs may not get enough choline from their diet
• One a day vitamins and multi vitamin supplements do not have enough calcium in them. Its such a bulky mineral it would make the tablet too big to swallow. You'll need to further supplement with calcium if you're not getting eough in your diet (and many aren't)
• Taking the b vitamins singly could lead to an imbalance - they work together, so too much of one may cause a deficiency in another. If you need more b vitamins than is supplied by your one a day vitamins or the RDA, its best to take a b complex.
• manganese is potentially toxic in high doses. Do not take more than what you'd generally get in your one a day vitamins (its usually the RDA).
• vitamin e recommendations - 200 mg (for adults) of vitamin e from food or RRR-a-tocopherol in supplement form (your one a day vitamins may not have sufficient) may help protect against certain chronic illnesses like heart disease, stroke, and some cancers.
• The Linus Pauling Institute recommend 200mg vitamin c per day. If you eat a reasonable amount of fruit and vegetables every day (5 servings is ideal), as well as taking your one a day vitamins, you should easily get this amount.
• sodium and chloride are not included in these tables as most people consume enough
• Potassium - Because of the potential for side effects, you should really try and get your potassium from your diet (potassium rich fruit and vegetables). If you wish to supplement with higher levels of potassium than found in most one a day vitamins, you should do so in conjunction with a qualified health care representative. Symptoms of problems associated with potassium reactions include tingling in hands and feet, muscle weakness and temporary paralysis. Heart rhythm can also be affected, which could lead to a heart attack. For more information on potassium and its side effects, see the Linus Pauling Institute website.
• The Linus Pauling Institute website discusses a correlation between protein consumption and vitamin b6 requirements. This amount (2mg/day) was based on consumption of 100g protein daily. Remember - if your one a day vitamins or diet provide insufficient b6, take a b complex

Other Vitamins Articles

• Don't take a vitamin overdose!
• Teen Vitamins
• Child vitamins - Recommendations and RDA for all ages
  1. Infants 0-6 months
  2. Infants 7-12 months
  3. Child vitamins 1-3 years
  4. Children 4-8 years
  5. Children 9-12 years
• Folic acid
• Vitamin Information
• Centrum Vitamins Reviewed
• Niacin
• Vitamin b12
• Vitamin A
• Vitamin E
• Vitamin C
• Vitamin K
• Comprehensive definition of mineral supplements for health
  This article offers a definition of mineral supplements, including both regular minerals and trace minerals and their functions within the body

Pregnancy vitamins

• Choosing Prenatal Vitamins

Other Recommended Resources

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