supplements_worradmu_free_digital — Dietary Supplements (image courtesy of worradmu/FreeDigitalPhotos.net)

The second most commonly used supplement in the U.S. is a multivitamin. A multivitamin often contains 3 or more vitamins, minerals and other nutritional elements with contents usually at or above the Daily Value (DV).

Unfortunately, of the most popular brand multivitamins tested, Consumer Lab found that over 34% on the market today failed independent testing! This means the label was not consistent with the contents. Said differently, people didn’t get what they paid for…

To get rid of those concerns, save you money, and help you find the best quality and trusted labels that passed independent testing, I created a multivitamin reference guide below. Ordering these any of the products below ensures you’ll get what you’re paying for…

Multivitamins: Claims & Purported Use

A study released in the American Journal of Medicine found that multivitamins are a great natural inflammation-fighting tool, which is essential for health and longevity as inflammation is emerging as a major cause of heart disease, diabetes, cancer, Alzheimer’s disease, and aging in general. Along with anti-inflammation support, multivitamins provide additional nutrients to one’s diet. Purported benefits of these added nutrients include improvement in energy levels, prevention of colds and infections, reduction of fatigue and a lowered risk for chronic diseases.

The following multivitamin products listed below passed independent testing and are tested (safe) and true (effective).

Pick Your Category

Prenatal: Now Foods Pre-Natal Multivitamin with DHA Softgels, 180 Count

Children’s: Flintstones Gummies Complete Children’s Multivitamin

Teen: Kal Enhanced Energy Teen Complete

Women’s: One-A-Day Women’s Formula Complete Multivitamin

Women’s 50+: Simply Right Mature Women 50+ Multivitamin

Men’s: Berkley & Jensen Men’s Daily Multivitamins and Minerals Supplement Tablets

Men’s 50+: Natural Factors Dr. Murray Multistart Mens 50+ Tablets, 120-Count

Selected Potential Side Effects

Multivitamins are generally regarded as safe, but it is advised to consult with physician prior to taking them.

Selected Drug Interactions

Some multivitamins have content that may interact with medications. For example, calcium may decrease effectiveness of certain antibiotics, osteoporosis drugs and thyroid medications. Vitamin D might reduce effectiveness of some medications such as Lipitor, or other heart medications, birth control pills, and HIV/AIDS drugs.

Suggested Dosage

While only quality products that passed independent testing are listed on this page and throughout our spotlight: supplement series contained in this website, the suggested dosages for each vitamin and mineral vary for each individual.

In addition, even though the FDA requires dietary supplement products to list the daily value percentages for certain vitamins and minerals, daily values can be misleading because of various factors such as differences in the user’s age, gender, health condition, etc.

Therefore, it’s best to understand the RDAs (Recommended Dietary Allowances), AI (Adequate Intake), and the ULs (Tolerable Upper Intakes Levels).

The RDA (Recommended Dietary Allowance) is the average daily dietary intake level that is regarded to be sufficient to meet the nutrient requirement of nearly all healthy individuals in a particular life stage and gender.

An AI (Adequate Intake) is simply an approximate value given when no RDA has been established.

The UL (Tolerable Upper Intakes Levels) is the highest level of daily intake that is likely to pose no risk of adverse health effects for most people. Individuals are advised not to exceed the UL.

Due to the multiple variations of multivitamin products on the market today, we’ve provided the RDAs, when established, the AIs (provided when no RDA has been established), and the ULs of the most commonly seen vitamins and minerals in multivitamin products.

Vitamin A- helpful for vision and skin

Vitamin A is typically known as retinol (including retinyl palmitate and retinyl acetate), as well as beta-carotene. It is suggested that beta-carotene, derived from fruits and vegetables, may be a safer source than retinol, found in animal sources, because beta-carotene is converted in the body into vitamin A based on the body’s specific needs.

Ages 1-3 years – RDA is 1,000 IU, UL is 2,000 IU

Ages 4-8 years – RDA is 3,000 IU

Ages 9-13 years – RDA is 5,666 IU

Ages 14-18 years – RDA is 9,333 IU

Ages 18 and up – RDA is 10,000 IU

Vitamin B-1 (thiamin) – helpful for nervous system

Ages 1-3 years – RDA is 0.5 mg

Ages 4-8 years – RDA is 0.6 mg

Ages 9-13 years – RDA is 0.9 mg

Ages 14+ – RDA is (males) 1.2 mg, females 1.0 mg

Pregnant or lactating women – RDA is 1.4 mg

Vitamin B-2 (riboflavin) – helpful for vision and skin

Ages 1-3 years – RDA is 0.5 mg

Ages 4-8 years – RDA is 0.6 mg

Ages 9-13 years – RDA is 0.9 mg

Ages 14-18 – RDA is 1.3 mg for males, 1.0 mg for females

Ages 19+ – RDA is 1.1 mg for females

Pregnant women – RDA is 1.4 mg

Lactating women – RDA is 1.6 mg

Vitamin B-3 (niacin) – helpful for energy release from carbohydrates

Ages 1-3 years – RDA is 6 mg, UL is 10 mg

Ages 4-8 years – RDA is 8 mg, UL is 15 mg

Ages 9-13 years – RDA is 12 mg, UL is 20 mg

Ages 14-18 – RDA is 16 mg for males, 14 mg for females, UL is 30 mg for both

Age 19+ – RDA is 1.1 mg for females, UL is 35 mg

Pregnant women – RDA is 18 mg

Lactating women – RDA is 17 mg

Vitamin B-6 (pyridoxine) – helpful for metabolic, immune, and nervous system functions

Ages 1-3 years – RDA is 0.5 mg, UL is 30 mg

Ages 4-8 years – RDA is 0.6 mg, UL is 40 mg

Ages 9-13 years – RDA is 1.0 mg, UL is 60 mg

Ages 14-18 – RDA is 1.2 mg for females, UL is 80 mg

Ages 14-50 – RDA is 1.3 mg for males, UL is 80 mg

Ages 19+ – UL is 100 mg

Age 50+ – RDA is 1.7 mg for males and 1.5 mg females, UL is 35 mg

Pregnant women – RDA is 1.9 mg

Lactating women – RDA is 2.0 mg

Vitamin B-9 (folate) – helpful for reducing risk for certain birth defects

Ages 1-3 years – RDA is 150 mcg, UL is 300 mcg

Ages 4-8 years – RDA is 200 mcg, UL is 400 mcg

Ages 9-13 years – RDA is 300 mcg, UL is 600 mcg

Ages 14-18 years – UL is 800 mcg

Ages 19+ – RDA is 400 mcg, UL is 1,000 mcg

Pregnant women – RDA is 600 mcg

Lactating women – RDA is 500 mcg

Vitamin B-12 (folate) – helpful for building red blood cells (body storage can last for years)

Ages 1-3 years – RDA is 0.9 mcg

Ages 4-8 years – RDA is 1.2 mcg

Ages 9-13 years – RDA is 1.8 mcg

Ages 14+ years – UL is 2.4 mcg

Pregnant women – RDA is 2.6 mcg

Lactating women – RDA is 2.8 mcg

Vitamin C (ascorbic acid) – helpful for healthy blood vessel wall, gums, and bones

Ages 1-3 years – RDA is 15 mg, UL is 400 mg

Ages 4-8 years – RDA is 25 mg, UL is 650 mg

Ages 9-13 years – RDA is 45 mg, UL is 1,200 mg

Ages 14-18 years – RDA is 75 mg for males and 65 mg for females, UL is 1,800 mg

Ages 19 + years – RDA is 90 mg for males and 75 mg for females, UL is 2,000 mg

Pregnant women, 18 years and younger – RDA is 80 mg

Pregnant women, 19+ years – RDA is 85 mg

Lactating women, 18 years and younger – RDA is 115 mg

Lactating women, 19+ years and younger – RDA is 120 mg

Vitamin D – helpful for body’s absorption of calcium to promote strong bones and teeth

For vitamin D’s RDAs and ULs, visit our Spotlight: Supplements -Vitamin D.

Vitamin E (tocopherol) – helpful for antioxidative purposes

Ages 1-3 years – RDA is 6 mg, (13 IU synthetic or 9 IU natural), UL is 200 mg

Ages 4-8 years – RDA is 7 mg, (16 IU synthetic or 10 IU natural), UL is 300 mg

Ages 9-13 years – RDA is 11 mg, (24 IU synthetic or 16 IU natural), UL is 600 mg

Ages 14+ years – RDA is 15 mg, (33 IU synthetic or 22 IU natural)

Ages 14-18 years – UL is 800 mg

Ages 19+ years – UL is 1,000 mg, which is about equal to 1,500 IUs of natural vitamin E, but only 1,100 IUs of synthetic vitamin E because both the active and inactive forms of alpha-tocopherol found in synthetic vitamin E may contribute to this effect on b

Lactating women – RDA is 19 mg, (42 IU synthetic or 28 IU natural)

Vitamin K – helpful for blood clotting

Since deficiency is rare, no RDAs are set and ULs are not established, only AIs.

Ages 1-3 years – AI is 30 mcg

Ages 4-8 years – AI is 55 mcg

Ages 9-13 years – AI is 30 mcg

Ages 14-18 years – AI is 75 mcg

Ages 19+ years – AI is 120 mcg for males and 90 mcg for females

Calcium – helpful for strong bones and teeth

For calcium’s RDAs and UL, visit Spotlight: Supplements – Calcium.

Chromium – helpful for regulation of blood sugar

No RDAs or ULs are set, only AIs.

Ages 1-3 years – AI is 11 mcg

Ages 4-8 years – AI is 15 mcg

Ages 9-13 years – AI is 25 mcg for males, 21 mcg for females

Ages 14-50 years – AI is 35 mcg for males

Ages 14-18 years – AI is 24 mcg for females

Ages 19-50 years – AI is 25 mcg for females

Ages 51+ years – AI is 30 mcg for males and 20 mcg for females

Pregnant women ages 18 and younger– AI is 29 mcg

Pregnant women ages 19 and older – AI is 30 mcg

Lactating women ages 18 and younger– AI is 44 mcg

Lactating women ages 19 and older – AI is 45 mcg

Copper – helpful for development of connective tissue, nerve insulation, and skin pigmentation

Ages 1-3 years – RDA is 340 mcg, UL is 1,000 mcg

Ages 4-8 years – RDA is 440 mcg, UL is 3,000 mcg

Ages 9-13 years – RDA is 700 mcg, UL is 5,000 mcg

Ages 14-18 years – RDA is 890 mcg, UL is 8,000 mcg

Ages 19+ years – RDA is 900 mcg, UL is 10,000 mcg

Pregnant women – RDA is 1,000 mcg

Lactating women – RDA is 1,300 mcg

Excess copper intake is associated with accelerated mental decline and therefore provides good reason not to supplement extra copper into one’s diet.

Iodine – helpful for making thyroid hormones

Ages 1-8 years – RDA is 90 mcg

Ages 1-3 years – UL is 200 mcg

Ages 4-8 years – UL is 300 mcg

Ages 9-13 years – RDA is 120 mcg, UL is 600 mcg

Ages 14+ years – RDA is 150 mcg

Ages 14-18 years – UL is 900 mcg

Ages 19+ years – UL is 1,100 mcg

Pregnant women – RDA is 220 mcg

Lactating women – RDA is 290 mcg

Iron – helpful for anemia prevention

Since adult males are rarely iron deficient and excess iron might increase risk of heart disease, iron is not usually contained in many multivitamins, specifically those formulated for men.

Ages 1-3 years – RDA is 7 mg, UL is 400 mg

Ages 4-8 years – RDA is 10 mg, UL is 650 mg

Ages 9-13 years – RDA is 8 mg, UL is 1,200 mg

Ages 14-18 years – RDA is 11 mg for males and 15 mg for females, UL is 1,800 mg

Ages 19 + years – RDA is 8 mg for males

Ages 19-50 years – RDA is 18 mg for females

Ages 51+ years – RDA is 8 mg for females

Pregnant women – RDA is 27 mg

Lactating women ages 18 years and younger – RDA is 10 mg

Lactating women ages 18+ years – RDA is 9 mg

Magnesium – helpful for metabolic and nervous system functions

Ages 1-3 years – RDA is 80 mg

Ages 4-8 years – RDA is 130 mg

Ages 9-13 years – RDA is 240 mg

Ages 14-18 years – RDA is 410 mg for males and 360 mg for females

Ages 19 -30 years – RDA is 400 mg for males and 310 mg for females

Ages 31+ years – RDA is 420 mg for males and 320 mg for females

Pregnant women ages 18 years and younger – RDA is 400 mg

Pregnant women ages 19-30 years – RDA is 350 mg

Pregnant women ages 31+ years – RDA is 360 mg

Lactating women ages 18 years and younger – RDA is 360 mg

Lactating women ages 19-30 years – RDA is 310 mg

Lactating women ages 31+ years – RDA is 320 mg

Manganese – helpful for metabolic functions and bone formation

Ages 1-3 years – AI is 1.2 mg, UL is 2 mg

Ages 4-8 years – AI is 1.5 mg, UL is 3 mg

Ages 9-13 years – AI is 1.9 mg for males, UL is 6 mg

Ages 9-18 years – AI is 1.6 mg for females, UL is 6 mg

Ages 14-18 years – AI is 2.2 mg for males, UL is 9 mg

Ages 19+ years – AI is 2.3 mg for males and 1.8 mg for females, UL is 11 mg

Pregnant women – AI is 2.0 mg

Lactating women – AI is 2.6 mg

Molybdenum – component of various enzymes

Ages 1-3 years – RDA is 17 mcg, UL is 300 mcg

Ages 4-8 years – RDA is 22 mcg, UL is 600 mcg

Ages 9-13 years – RDA is 34 mcg, UL 1,100 is mcg

Ages 14-18 years – RDA is 43 mcg, UL is 1,700 mcg

Ages 19+ years – RDA is 45 mcg, UL is 2,000 mcg

Pregnant and Lactating women – RDA is 50 mcg

Selenium – helpful as an antioxidant

Ages 1-3 years – RDA is 20 mcg, UL is 90 mcg

Ages 4-8 years – RDA is 30 mcg, UL is 150 mcg

Ages 9-13 years – RDA is 40 mcg, UL is 280 mcg

Ages 14+ years – RDA is 55 mcg

Ages 19+ years – UL is 400 mcg

Pregnant women – RDA is 60 mcg

Lactating women – RDA is 70 mcg

Zinc – helpful for brain functioning, wound healing, and sperm production

Mild zinc deficiency is thought to be fairly common and zinc supplements may enhance immunity in people who are extremely deficient in the mineral. Excessive amounts can decrease immune function, be detrimental to heart function and limit copper absorption.

Ages 1-3 years – RDA is 3 mg, UL is 7 mg

Ages 4-8 years – RDA is 5 mg, UL is 12 mg

Ages 9-13 years – RDA is 8 mg, UL is 23 mg

Ages 14-18 years – RDA is 34 mg

Ages 19+ years – RDA is 40 mg