Q&A: SUPPLEMENT SLEUTH

Q: I'm a senior, and I need help selecting a good multivitamin. Is it necessary to buy a brand specifically for seniors?

Senior vitamin formulas are not always the best choice. Many contain only RDI amounts of vitamins and minerals, or even less.

Seniors, especially women, suffer from bone loss, causing osteoporosis and fractures. Most multis don't deliver enough calcium. Shoot for 250-500 mg in a multivitamin, and supplement that.

Magnesium for a healthy heart and other metabolic functions should weigh in at 200-400 mg.

Protect cellular health with vitamins A (5,000 IU) and natural E (400 IU), lutein (1-5 mg), and lycopene (1-5 mg). Vitamin C for antioxidant protection, a strong immune system, and a healthy heart should be at least 250 mg. Look for at least 100 percent RDI of selenium, a cancer-preventing antioxidant.

Take little iron (under 9 mg). Take no supplemental iron if you are postmenopausal or have heart disease.

Get at least 100 percent RDI (120 mcg) of chromium for proper blood sugar and insulin function.

B-complex vitamins in amounts above the RDIs are needed for healthy metabolism, neurological function, and cardiovascular health. Take at least 400 mcg of folate to maintain DNA integrity.

Coenzyme Q10 is a must-have if you take a statin drug for cholesterol management. Statins deplete CoQ10 from the body.

[Author Affiliation]

By Gary Bushkin, PhD, CNC

[Author Affiliation]

Gary Bushkin, PhD, CNC, a consultant for the natural products industry, specializes in the development of supplements and functional and natural foods. His books include FAQs: All About Green Food Supplements. Do you have a supplement question? E-mail it to editorial@betternutrition.com.