Notice I didn't say "Recommended" Daily Allowances. That's because the RDAs are not enough for optimum health, for feeling better than just "alright," according to the New Optimum Nutrition Bible (Patrick Holford). So when you are shopping for a multivitamin supplement, here's a guideline you could follow if you so choose:
Vitamin A ~ 8250 IU (RDA=5000)
Vitamin D ~ 440 IU (400)
Vitamin E ~ 400 IU (30)
Vitamin C ~ 2000 mg (60)
Vitamin B1 thiamine ~ 35 mg (1.5)
Vitamin B2 riboflavin ~ 35 mg (1.7)
Vitamin B3 niacin ~ 85 mg (20)
Vitamin B5 pantothenic acid ~ 100 mg (10)
Vitamin B6 pyridoxine ~ 75 mg (2)
Folic Acid ~ 800 mcg (400)
Vitamin B12 ~ 25 mcg (6)
Biotin ~ 225 mcg (300)
*GLA (Omega 6) ~ 150 mg (no RDA)
*EPA/DHA (Omega 3) ~ 700 mg (no RDA)
Calcium ~ 1000 g (1, a good diet can net you 800 already)
Iron ~ 20 mg (18)
Magnesium ~ 500 mg (400)
Zinc ~ 20 mg (15)
Iodine ~ 300 mcg (150)
Selenium ~ 100 mcg (70)
Chromium ~ 125 mcg (120)
Manganese ~ 10 mg (2)
So how does your multi stack up? Mine is close to the ODAs for some things, but closer to the RDAs for others.
A yummy way to boost your vitamin C and all the B vitamins, which are great for energy, is to do an Emergen-C shot. It's a packet of powder that when added to a few ounces of water, becomes a fizzy drink. I've seen them at most grocery stores, Target, Meijer, Walmart, and all drug stores. They are inexpensive and a nice pick-me-up about 3:00 pm!
*Multivitamins rarely contain the omegas. To get these, you need to look for fish oil or flax seed oil. They come in pill form or liquid, and even gummies for kids. Nordic Naturals is a great, respected brand for fish oil.
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