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Nutrition

Choosing a Supplement

Deciding what vitamin/mineral supplement to take can be confusing. With so many choices on the market, it's difficult to decide. Here are some criteria for choosing a supplement.

1. Choose a vitamin-mineral combination. Look for 100 percent of ten vitamins including thiamin, riboflavin, niacin, folic acid, B-6, B-12, and Vitamins C, D, E. Also be sure to get enough minerals including zinc and copper.
2. Consider taking calcium separately. Calcium is a large molecule that doesn't easily fit into a multivitamin supplement so it needs to be taken by itself. When taking calcium, do not take more than 500-600 mg at one time.
3. Avoid excesses from phosphorus, vitamin B-6, beta-carotene and iron. Too much of these nutrients can cause problems.
4. Take the supplement in the recommended dosage. Doubling the dose when you've missed a day or eaten poorly isn't advised.
5. Watch out for extra ingredients. Things such as choline, lecithin, PABA, herbs and enzymes add cost to the pills, but no proven nutritional benefits.
6. For economy stick with the generic brand. Many of the store brands provide the same vitamins and minerals as more expensive national brands.
7. Take the supplement with food. This typically increases the absorption of the vitamins and minerals in the supplement.
8. Always remember food before pills. Use supplements as supplements, not as replacements, for nutrients in healthy meals and snacks. A pill doesn't make up for a lousy diet.

Adding to Your Pyramid

Many people have difficulty including fruits and vegetables in their diet. Use some of these strategies to make sure you don't miss out on the nutrients these two food groups provide.

• Blend frozen fruit, fruit juice and skim milk for a great tasting fruit smoothie. For more variety, use fat-free yogurt instead of the milk.
• Wrap rice, vegetables and fat-free refried beans into a warm corn or flour tortilla for an easy vegetarian lunch or supper.
• Add vegetables to sandwiches. Try using cucumber rounds, diced or shredded carrots, sprouts, green or red pepper strips or chopped raw broccoli.
• Select at least three different colored fruits and vegetables a day for variety.

Page updated: 3/27/08