January - February 2009

Ask the Nutritionist

Question ­I have been told that taking a multi­vitamin is a good idea. There are so many available, what should I keep in mind as I'm choosing? Some brands have 300% of every nutrient it seems, which I assume is overkill. Please educate me here. NB

Answer ­You've got the right idea NB. Personally, I'm not big on supplements. They're necessary in some cases, and good "insurance" against days when we don't eat optimally, but ideally we should get most of what we need from food. Choosing a variety of fruit and vegetables that adds up to 5­9 servings per day will get you pretty far. Larger portions count as more than one serving, it doesn't have to be 5­9 different foods necessarily.

You have the right idea that 300% of the RDI is overkill. Unless there are specific needs, a general multi­vitamin will be ok. Quality wise, a generic is fine. Look for something that provides around 100% of the RDA for major nutrients. Other things you may want to look for are a size or form that's easy to take. Some vitamins cause stomach upset if they are taken without food. Men who take vitamins should choose one that doesn't have iron, unless there's an underlying health condition requiring it.


Send nutrition questions to Leila5BBC@gmail.com
They may be posted in a future edition of the Bicycletter. Nutrition is for Every Body Leila Rinehart, MS, RD