You’re probably wondering why you need to know what vitamins are best for you because you already take a multivitamin.
Well, multi-vitamins, like the highly recommended One-A-Day Women’s, adhere to the updated DRIs (Dietary Reference Intakes) very closely, but even the best multi-vitamins can’t stuff everything in. Use this list, which includes the top 10 vitamins Black women need and the recommended intake, to cross-reference the multivitamin you take or are considering.
1.) Vitamin A
The recommended daily value is 5,000 IU (International Unit). 5,000 IU is too much for women with relatively healthy diets, which is why most multivitamins cut that amount in half.
2.) B Vitamins (B6, B12, riboflavin, thiamin and niacin)
B6: 2 mg (milligrams)
B12: 6 mg
Riboflavin: 1.7 mg
Thiamin: 1.5 mg
Niacin: 20 mg
Bs are in plenty of foods, especially vitamin-spiked cereals, so there isn’t usually a high need for more.
3.) Vitamin C
The recommended amount is 60 mg, but new research suggests that 60 mg is not enough. You can get more than enough from one glass of OJ, which packs 120 mg of Vitamin C.
4.) Vitamin D
800 IU. Without Vitamin D, your body can’t absorb calcium. Because it’s not in many foods, it’s hard to get through your diet.
RELATED: Before Taking Any Supplements Understand These 5 Facts
5.) Vitamin E
30 IU, but research is being performed to determine if extra vitamin E protects against cardiovascular disease and/or cancer.
6.) Vitamin K
100 mcg (micrograms). Vitamin K works with Vitamin D and calcium to build bones, yet some multivitamins leave out
