Most of us know we should probably take a multivitamin, but you may not know about some simple things to look for in a multivitamin when you actually go to buy one. There are so many choices of multivitamins out there that even as a supplement expert, I still get overwhelmed. When in college, I took a certification course on nutritional supplementation, and learned so much that even I wasn’t aware of after personally studying nutrition on my own for three years prior to that. What I learned has helped me so much, and taught me how to turn a blind eye to false advertisements, overly priced multivitamins that come up short, and how to avoid unnecessary ingredients in my multivitamins. I sure have come along way since the days I used to pop a few Flintstones multis each and every morning as a kid, though I do admit, they were tasty! Check out these important things to look for in a multivitamin if you’re overwhelmed like I used to be. Hopefully, it will make your next multivitamin purchase a worthwhile one, and an easier one.

## 1. Iron

One of the first things to look for in a multivitamin is the iron content. Most multis come with an average of 18 mg of iron, which is the daily recommended value for adults. However, some versions have no added iron included. Many women are sensitive to too much iron, and may choose a brand without iron added for health purposes, or because they’ve been directed by their doctor to do so. Be sure that you choose one with iron if you suffer low energy or a low thyroid, since iron can help boost energy levels. If you’ve been advised to avoid iron overload, or eat enough foods with iron, it is best to avoid any added sources, especially from synthetic vitamins.

## 2. B Vitamins

The second thing you should look for in a multivitamin is how many B vitamins are in the blend. B vitamins are essential to a healthy metabolism and to provide you energy through the day. Make sure the brand you choose has at least 100% of all the B vitamins, if not more of Vitamin B12 and B6, which help a healthy nervous system function properly, and help boost your metabolism to give you all day energy.

## 3. Magnesium

I’m so surprised that most multivitamins don’t have more magnesium in them, because most Americans are short of this vital mineral. Magnesium is one of the most important minerals in your entire body. It is essential to a healthy nervous system, it prevents and treats headaches, migraines, depression, nervousness, anxiety, lack of focus, PMS, and moods swings. It also calms you down and can help prevent and treat constipation as a result. Magnesium helps your muscles recover after exercise and helps provide healthy bones. Most multivitamins only contain around 13-20% of your daily magnesium needs, which is why many people are advised to take a supplement. I advise getting a multivitamin that has at least 100% of your daily magnesium values, and I even take an additional 500 mg supplement on top of that due to the value of this important mineral. Magnesium levels are quickly depleted in the body anytime physical or emotional stress occurs, which is why it is so vital you get enough of it.

## 4. Vitamin D

Along with magnesium, Vitamin D is essential for healthy living. It helps prevent and treat depression, and it contributes to osteoporosis prevention by preventing bone loss when combined with calcium in the body. Sunshine is the best source, but most people don’t get near the amount of necessary Vitamin D from the sun. Be sure to take a multivitamin with at least 3,000 I.U. (international units) of Vitamin D, or take a supplement of 5,000 I.U. if you fall short, or suffer weak bones or depression.

## 5. Food Bound