Multivitamin/multimineral supplements are typically recommended as “insurance” against dietary gaps in the provision of essential nutrients. This is a legitimate use, but bear in mind that if your diet is as healthy as it should be, you don’t need a multi, and taking one could increase your risk of “megadosing”, or getting too much of one or more vitamins or minerals. To prevent the negative consequences of megadosing, avoid taking multivitamins that contain more than 200 percent of the RDA for any single nutrient
Consider taking a “real food” multi. These are supplements that contain extracts from real foods and/or vitamins and minerals in the forms found in real foods instead of individual, stripped-down vitamins and minerals, which the body actually treats as foreign chemicals.
In traditional vitamin and mineral supplements (i.e. pills containing stripped-down, individual vitamins and minerals), look for the letters “USP” on the supplement bottle. This stands for “United States Pharmacopoeia”. Only vitamin and mineral supplements of the highest quality and absorbability earn this designation.
Look for enzymes in the formulation. Certain enzymes help your body absorb vitamins and minerals. Finally, take your chosen vitamin and mineral supplement with a meal. This, too, will aid absorption.