A multivitamin/mineral supplement is the cornerstone of any smart supplement regimen:' says Jeffrey Blumberg, Ph.D., chief of the antioxidants research laboratory at the U.S.D.A. Human Nutrition Research Center on Aging at Tufts University in Boston.



But how can you know if the multi you are taking is a good one? Read the label. Look for a multi supplement that contains 100 percent of the Daily Value (DV) for most essential vitamins and minerals. None contains them all. The label should also have the letters USP on it. This stands for United States Pharmacopeia. Also, check the expiration date and don't buy more than you can use before then.



Your multi should contain these essential nutrients.

VITAMINS

Nutrient: Vitamin A or preformed Vitamin A (betacarotene)

Daily Value: 5,000 international units (IU)

What it does: Helps your eyes adjust to dim light; maintains immunity; and forms and maintains normal structure and function of the epithelial cells (cells that act as a barrier between your body and the environment) in your mouth, eyes, skin, hair, gums, and various glands



Nutrient: Vitamin B6

Daily Value: 2 milligrams

What it does: Helps your body make red blood cells; helps maintain your immune system; and helps produce insulin (the hormone that aids in converting food to energy)



Nutrient: Vitamin D

Daily Value: 400 IU

What it does: Helps bones mineralize properly by transporting bone building calcium and phosphorus to the blood and, eventually, to the bones



Nutrient: Folic acid (folate)

Daily Value: 400 micrograms

What it does. Helps you produce DNA and RNA, the genetic code for cell reproduction. It is needed to form hemoglobin, which carries oxygen in red blood cells.



MINERALS

Nutrient: Chromium

Daily Value:120 micrograms

What it does: Helps your body convert carbohydrates and fats into energy; works with insulin to help your body use glucose (blood sugar)



Nutrient: Copper

Daily Value: 2 milligrams

What it does: Helps your body make hemoglobin, which carries oxygen in red blood cells; and helps your body absorb iron

Nutrient:Iron

Daily Value: 18 milligrams

What it does. Carries oxygen in your blood and removes carbon dioxide, which is formed as your body produces energy; helps protect against infection. Multis come in regular or low or no iron formulas. If you have heavy periods, aim for the DV; otherwise, you should look for a multi that contains low or no iron.

Nutrient: Magnesium

Daily Value: 400 milligrams (The most you'll find in a regular multi is 100 milligrams; adding more would make the multi too big to swallow.)

What it does: Helps your body make proteins; helps maintain the cells in your nerves and muscles; plays a role in the mineralization of bones and immune system func tion.



Nutrient: Selenium

Daily Value: 70 micrograms (Most multis contain less; look for a minimum of 10 micrograms.)

What it does: Works with vitamin E to protect cells from damage by free radicals, unstable oxygen molecules thought to speed up the aging process by damaging our cells and tissues

Nutrient: Zinc

Daily Value: IS milligrams

What it does: Helps keep your immune system strong; promotes cell reproduction; and helps heal wounds. It is crucial for sperm production and fetal development.