Should I take a daily multivitamin and if so, which one?

In general, if you eat a balanced and healthy diet, with four servings of fruits, five servings of vegetables, and plenty of grains, you should get most of the nutrients you need through your food.

However, most of us have busy lives and hectic schedules, which means that it's not always easy to eat a balanced and nutrient-rich diet. In fact, of the more than 15 million people who have reported their diets on the RealAge.com Web site, fewer than 80,000—less than 1%—get the right amounts of vitamins D, B6, B12, and folate and the minerals calcium and magnesium from food alone.

Taking a daily multivitamin can help pick up the slack. We'd choose a multivitamin without added iron and one that has less than 2,500 IU of vitamin A and beta-carotene, combined.

If the only time you get close to fruits is when your in-laws visit, you'd even be wise to take a multivitamin twice a day; several vitamins dissolve in water and you urinate them out before your body has a chance to benefit fully from them. Other good candidates for a two-a-day regimen are calcium (because your body can't absorb more than 600 mg at a time) and vitamin C (because doses larger 500 mg at once can be toxic).

A balanced diet usually provides all the vitamins, minerals and other nutrients that your body needs to stay well. If you do not or cannot consume the recommended amounts of foods, such as whole grains, vegetables, fruit and meat, a multivitamin can be a fairly cheap investment in your health. However, remember that taking a daily multivitamin can never provide all of the benefits of a healthy diet. Keep these tips in mind when selecting a multivitamin supplement:

• Select a product that provides no more than 100% of the daily value for all vitamins and minerals. Avoid supplements containing mega-doses.
• Men and postmenopausal women may not need iron in a multivitamin. Check with your doctor about your specific situation.
• Consider selecting a multivitamin designed for your age and gender, such as one formulated for men, women, teens or seniors over 50 years of age.
• Always talk to your doctor before choosing a multivitamin if a medical condition exists, especially pregnancy or severe deficiency in vitamins or minerals.
• Keep vitamins out of the reach of children. Overdose on some ingredients, such as iron, could be fatal.

If your diet is less than perfect or if you have a chronic illness, ask the pharmacist for advice in selecting a multivitamin supplement that is effective without being toxic.