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For essential vitamins and minerals there are only twelve key nutrients you need to know.

1. Chromium
2. Vitamin A / Beta-Carotene
3. Vitamin B6
4. Vitamin C
5. Vitamin D
6. Vitamin E
7. Folic Acid / Folate
8. Iron
9. Magnesium
10. Calcium
11. Copper
12. Zinc

Experts say these vitamins and minerals are most likely to come up short in American diets. All twelve key nutrients are present in multivitamins, and are likely to be effective.

Chromium

Dosage: 50 to 200mcg. This is a safe and adequate range set by the National Research Council.

Information: Research indicates the food we eat may not deliver the minimum amount of chromium we need. This important mineral helps the body handle blood sugar; low levels of chromium may increase your risk of adult-onset diabetes. In 1996 the Food and Drug Administration set a Daily Value for chromium of 120 mcg; it may take time for labels on some brands of supplements to catch up.

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Vitamin A / Beta-Carotene

Dosage: 5,000 international units (I.U.), a 100% Daily Value.

Information: In most multivitamins, Vitamin A is a mix of preformed Vitamin A and its precursor, Beta-Carotene. Even if a multivitamin consists of preformed Vitamin A or Beta-Carotene, 5,000 I.U. is considered a very safe level of each.

Warning: Do not supplement above 10,000 I.U. Pregnant women should not go above 5,000 I.U. Too much preformed Vitamin A can be toxic or cause birth defects.

Can you get too much Beta-Carotene? Studies show people with diets high in Beta-Carotene have lower risks of heart disease and cancer. In two studies of long-term smokers, the smokers taking high-dose Beta-Carotene supplements (25 mg or more) had a higher frequency of lung cancer. Until we know more, a reasonable limit for Beta-Carotene supplements (not food) is 6mg

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Vitamin B6

Dosage: 2mg, a 100% Daily Value.

Information: American women typically have diets low in B6. Low intakes are linked to higher levels of heart-attack risk and poor immune functions in the elderly.

Warning: Do not exceed the recommended dose of B6 (or any other vitamin or mineral).

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Vitamin C

Dosage: 200mg to 500mg as a single supplement, or use a multivitamin with at least 60 mg, a 100% Daily Value.

Information: A study last year at the National Institute of Health found that we need 200mg of Vitamin C to keep blood plasma at an 85% saturation level. For 95% saturation, we need 400mg to 500mg (Proceedings of the National Academy of Science, April 1996). Researchers concluded that the current Daily Value (60mg) may be too low.

Warning: Although 1,000mg of Vitamin C yielded 100% saturation of blood plasma in the NIH study, some research (but not all) suggests taking too much Vitamin C may increase risk of kidney stones. Diarrhea may occur at intakes of several thousand mg.

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Vitamin D

Dosage: 400 I.U., a 100% Daily Value.

Information: The body can manufacture Vitamin D from the action of sunlight on the skin, but experts believe many people (especially the elderly and those who routinely use sunscreen) may not be exposed to enough sun. Other studies show too much sun is dangerous and causes skin cancer.

Warning: Do not exceed more than 800 I.U. of Vitamin D a day from supplements, plus fortified foods on a regular basis. Be sure to count Vitamin D from milk (100 I.U. Per 8 oz. glass or per 1/3 cup nonfat milk powder) or fortified breakfast cereal (amounts vary).

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Vitamin E

Information: Most multivitamins supply roughly 30 I.U. (a 100% Daily Value), much less than the levels some research indicates may fight illness, especially heart disease. If you don't take extra Vitamin E, make sure your multivitamin has at least 30 I.U.

In a British study of over 2,000 men and women with narrowed coronary arteries, participants took either 400 or 800 I.U. of Vitamin E, or a placebo. After 18 months, the participants taking either dose of Vitamin E lowered their chances of getting a non-fatal heart attack by 75% (Lancet, March 23, 1996). Other research suggests (but doesn't prove) additional Vitamin E might reduce the risk of cataracts and some cancers, and help people with diabetes.

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Folic Acid / Folate

Dosage: 400mg, a 100% Daily Value.

Information: Studies show women taking supplements with 400mcg folic acid prior to and in the first weeks of pregnancy give birth to a lower percentage of babies with serious brain and spine defects. Higher intakes of folic acid may help reduce risks of heart disease (by reducing blood levels of a substance called homocysteine) and colon cancer. It is difficult to get 400mcg in your diet, and most Americans' diets fall short.

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Iron

Dosage: Premenopausal women should look for up to 18mg, a 100% Daily Value. Adult men and menopausal women should look for 0mg to 9 mg. (0% to 50% Daily Value).

Information: Premenopausal women lose iron each month and may need the help of a supplement to replace it. Postmenopausal women and adult men lose little iron normally, and since some research indicates excess iron raises risks of heart disease and colon cancer, many experts now advise men and menopausal women to look for supplements with no or low iron. Check your breakfast cereal; some are heavily fortified with iron. Take that into account when you select a multivitamin.

Warning: Unless you are diagnosed with iron-deficiency anemia, there is no reason to take levels above the 100% Daily Value.

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Magnesium

Dosage: 100mg, a 25% Daily Value.

Information: Most single-dose multivitamin supplements contain 100mg of Magnesium. In a divided-dose multivitamin, look for up to 400mg (a 100% Daily Value) in the day's total. Americans eat much less than 400mg of Magnesium. This mineral is tentatively linked to protection from diabetes, osteoporosis, atherosclerosis, hypertension, and migraine headaches.

Warning: People with abnormal kidney function should not supplement magnesium without a doctor's supervision. Excess magnesium can lead to diarrhea.

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Calcium

Dosage: Depending on the calcium in your diet, consider single supplements containing 500mg to 1,000 mg.

Information: It surprises many people that singe-dose multivitamin supplements are never complete with the recommended daily dose of calcium (1,000mg). Some single-dose multivitamins contain approximately 200mg. Surveys show many diets fall short of recommended daily levels; a separate calcium supplement is worth considering.

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Copper

Dosage: 2mg, a 100% Daily Value.

Information: The typical diet does not contain enough Copper. Copper plays a role in bone and heart health, blood-sugar regulation, and iron use. If your supplement has Zinc, make sure it has Copper as well. Elevating Zinc intake without taking in enough Copper can suppress the absorption of Copper.

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Zinc

Dosage: 15mg, a 100% Daily Value.

Information: Surveys show Zinc may be the mineral most lacking in Americans' diets. Zinc is necessary for a strong immune system and proper healing of open wounds.

Warning: Do not take supplements with more than 15mg of Zinc a day on a regular basis. Too much zinc can lower HDL cholesterol.

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