Choosing a multivitamin today can be very stressful as there are hundreds of companies looking to sell them to you. Since not all vitamins are created equal, with different ingredients and daily values (DV), it is important that you know what you are looking at on the label. A good multivitamin should provide 100 percent of the DV of vitamins and minerals, but there are some exceptions. Some you do not need at all, some you only need a little and some you can benefit from more.

Calcium is very easy to get from the food you eat. For women most multivitamins do not have enough calcium because it is bulky. You would be better off getting a separate supplement.

Magnesium is another bulky supplement and all you really need in 25% of the DV in a multivitamin.

Vitamin K is important because research suggests people need it to reduce the risk of hip fractures. The recommended DV is 120 mg, but because it can interfere with blood thinners most multivitamins have less. You can get more vitamin K from leafy greens.

Iron is more important for premenopausal women then men and post menopausal women. Most brands have 18mg because that is the daily value however 8, 9, or 10mg is close enough. You also get iron from red meat so if you rarely eat red meat do not use an iron-free multi. As a side note too much iron can cause constipation, the highest safe level is 45mg.

Vitamin B12 has a low DV at 6mcg, but experts recommend a high dose of 25mcg if you are over 50. B-12 may be less absorbed if a person is taking acid blockers, so 250 is recommended. As a note high levels of B-12 have no known side effects.

Vitamin A has a DV of 10,000 IU a day. The worry about A is that too much can raise the risk of hip fractures. Most multis have 10,000 IU so the food we eat puts us over that limit.

Zinc has a highest safe level of 40mg, but women only need 8 mg and men need 11 mg. Too much zinc can impair the immune system so stay away from the multivitamins with levels of 30mg because the food you eat will put you over the edge.

Vitamin D is important because it helps absorb calcium. A good multi has over440 IU.

B-1, B-2, B3, and B-6 most multivitamins have the recommended DV. However more then 100 mg of B-6 can cause neurological damage that is reversible and high does of niacin (B-2) over3000 mg may cause liver damage.

Selenium has a DV of 70 mcg however most have less. A study is currently being conducted to see if 200 mcg may lower the risk of prostate cancer. However more then 800mcg may cause you nails or hair brittle.

Vitamin E the DV is 30 IU, to be safe choose a multi-vit with under 100 IU.

Vitamin C has new recommendations of 75 mg for women and 90 mg for men. Most multi-vitamins have more but more then 1000mg of C can cause diarrhea.

Chromium 20 mcg for women and 20 mcg for men are the DV but most brands have 120 mcg but that is safe.

Potassium is usually found in low levels. Potassium may help in preventing osteoporosis, kidney stones and high blood pressure so to get it benefits eat plenty of fruits and vegetables.

Iodine, Manganses, Molybdenum, Chloride, Boron, Biotin, Pantothenic Acid, Nickel, Silicon, Tin and Vanadium can all be ignored. Because you get more then enough of what you need in the foods you eat.

Take some time and read the labels of the multi-vitamins to choose the one that is right for you. Be careful not to go over the DV or the safest level. It is safer to be under the values because you also get the vitamins and minerals you need in the food you eat.