Do you need to take a multivitamin or multivitamin/mineral supplement? Despite a lack of scientific consensus about the health benefits of vitamin supplements, they’re probably worth taking because the potential health payoff, if you don’t go overboard, occurs with essentially no risk. Many nutritionists and dietitians would argue this advice, reminding me that we can get all the vitamins and minerals we need from a balanced diet. Since too few of us eat (or exercise) in benefit-gaining way, I continue to vote in favor of minimal supplementation.

So, which product is best? Sadly there is no perfect supplement to single out. The rule of thumb is to stick with a reputable company that’s been around for a long time. Private label or vitamins branded by large drug store chains or grocery stores are usually safe because the company can’t risk any potential lawsuits. Multi-level marketing products are always more expensive and, despite what salespeople claim, they are not superior to the general multivitamin you can buy from a reputable company over the counter. With multi-level marketing you’re paying for service and to reward the lengthy list of salespeople who are above your contract.

Nevertheless, there are some guidelines you can follow if you want to be sure your multivitamin or ineral supplement is an ethical product. They include:

• Check for the initials USP on the label. This stamp of approval, delivered by the independent United States Pharmacopeia that sets standards for pharmaceuticals, assures your pill will dissolve properly in the body.
• Save money by buying generic brands or private labels. As long as the formula sports the USP logo, its as good as more expensive brands
• Don’t be hoodwinked by people who tell you that special formulas or "natural" or "chelated" products are better. These are meaningless marketing terms that offer no advantage.
• Be wary of products that promise that pseudo-nutrients (e. g. choline or inositol or tri-terpenes--there are more than 10,000 of these) are better than vitamins without these. The only purpose they serve are as a reason to jack up the price of your supplement
• Don’t stockpile supplements. If you purchase milk with the farthest in the future expiration date, do the same with supplements. They’ll probably remain potent as long as they’re unopened but there’s no reason to buy more than you will use in the next six months.
• Store supplements away from humidity and light. They can destroy a nutrient’s potency--especially after the bottle is opened. A good location is a high shelf in a refrigerator--away from curious toddler’s reach.
• Take vitamins with food remembering they work best when they are absorbed with foods that contain them naturally.