About one-third of American adults take a multivitamin. These dietary supplements won’t magically erase the effects of poor eating habits. But they can help fill nutrition gaps—if you choose with care.

What the Research Says
Many Americans don’t get enough of the antioxidant vitamins A, C, and E, says the American Dietetic Association. Many people also need more of the minerals calcium, potassium, and magnesium.

Some people are at risk for other shortages. For example, older people and those with darker skin have a harder time making vitamin D naturally. Your skin makes this vitamin when you’re in the sunlight. Research on the benefits of supplements is mixed.

• Heart disease. People who get more antioxidant vitamins have lower risk for heart disease. Scientists think antioxidants may combat diabetes, too. But a study in Cardiovascular Therapeutics found supplements don’t necessarily prevent either disease.
• High blood pressure. In research, magnesium seems to help lower high blood pressure, but only by small amounts.
• Obesity and diabetes. Low vitamin D is linked with obesity and diabetes. However, there aren’t many studies yet to test if taking a vitamin D supplement reduces the risk for these conditions.

Overall, research hasn’t shown that multivitamins can prevent chronic disease.

Choosing a Product
Until research tells us more, use these steps to guide you if you’re looking for a multivitamin.

1. Find out your specific needs. The Institute of Medicine sets guidelines about how much of each vitamin or mineral people need. The guidelines, called dietary reference intakes, are based mainly on age and gender. To learn which guidelines you should follow, go to http://fnic.nal.usda.gov and search for “dietary reference intakes,” or ask your doctor.
2. Talk with your doctor. Be honest with your doctor about your lifestyle, diet, health history, and any medicines you take. These and other factors can affect your nutritional needs. For example, smokers shouldn’t get extra beta-carotene because it raises their lung cancer risk. People with food allergies or sensitivities might be short on certain vitamins or minerals.
3. Pick a product that’s been tested. The nonprofit groups U.S. Pharmacopeia (USP) and National Science Foundation (NSF) International test supplements. The makers of multivitamins can volunteer to take part. The testers check whether a multivitamin contains what the label says. They also make sure that makers follow good manufacturing practices set by the Food and Drug Administration (FDA). Products that pass can display a USP or NSF seal of approval.

   No group—not USP, NSF, or the FDA—checks whether supplements are safe or effective before they go on the market. The multivitamin maker is supposed to ensure that they are safe and effective.

4. Don't trust all claims made on labels. The most common claims on supplement labels describe how a product may affect organs in the body or general well-being. These types of claims, which don’t mention a specific health problem, don’t require FDA approval. However, claims that say a substance lowers the risk for a specific disease do need FDA approval.

The Bottom Line
Good health has more to do with the types and amounts of foods you eat than with the level of individual vitamins and minerals you get. So focus on eating healthy meals, even if you have a good multivitamin in your medicine cabinet.

Avoid Supplement and Drug Interactions
Did you know supplements can interact with over-the-counter and prescription medications, causing unintended, or even dangerous, side effects? Before you take a supplement, check for interactions in our online Drug Reference Library. Visit www.paramount.staywellsolutionsonline.com and click on “Library” and “Drug Reference.”