Even though many experts say that there's little benefit to taking a supplement if you eat a healthy diet, many people hedge their bets by taking a multivitamin. These days, vitamin supplements aren't one-size-fits-all. A major brand like Centrum offers formulations based on gender and age.
The Centrum Spectrum
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Centrum's mainstay multivitamin and mineral for adults is appropriate for both women and men who aren't concerned with taking particular gender-specific formulations. According to the Centrum website, both the Centrum Adults and Centrum Silver Adult products offer essential micronutrients for cellular health.
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Next in its product line, Centrum offers formulas that address the particular health needs of either men or women. As with the Centrum Adult products, Centrum Women and Centrum Men come in distinct formulations for adults under and over 50. Each formula contains nutrients to support health concerns particular to women and men at different ages.
Here's a closer look at each product to help you decide what's right for you. The nutrition labels list amounts both in micrograms (mcg) and milligrams (mg), as well as percent daily values (DV).
Centrum Adults (Under 50)
For adults under 50, the formula provides iron and B vitamins for energy and metabolism, antioxidant vitamins C and E, and the mineral zinc to boost the immune system.
The under-50 adult multivitamin includes all 13 essential vitamins and 13 essential minerals.
- Vitamin A 1,050 mcg (29 percent as beta-carotene), 117 percent DV
- Vitamin C 60 mg, 67 percent DV
- Vitamin D3 25 mcg, 125 percent DV
- Vitamin E 13.5 mg, 90 percent DV
- Vitamin K 25 mcg, 21 percent DV
B Vitamins:
- Thiamin 1.5 mg, 125 percent DV
- Riboflavin 1.7 mg, 131 percent DV
- Niacin 20 mg, 125 percent DV
- B6 2 mg, 118 percent DV
- Folate 667 mcg DFE (400 mcg folic acid), 167 percent DV
- B12 6 mcg, 250 percent DV
- Biotin 30 mcg, 100 percent DV
- Pantothenic acid 10 mg, 200 percent DV
Minerals:
- Calcium 200 mg, 15 percent DV
- Magnesium 50 mg, 12 percent DV
- Phosphorus 20 mg, 2 percent DV
- Potassium 80 mg, 2 percent DV
- Chloride 72 mg, 3 percent DV
- Iodine 150 mcg, 100 percent DV
- Iron 18 mg, 100 percent DV
- Zinc 11 mg, 100 percent DV
- Selenium 55 mcg, 100 percent DV
- Manganese 2.3 mg, 100 percent DV
- Copper 0.5 mg, 56 percent DV
- Chromium 35 mcg, 100 percent DV
- Molybdenum 45 mcg, 100 percent DV
Tip
Folate is often listed on supplement labels as DFE, or dietary folate equivalents. This is because folate in supplements and fortified foods (called folic acid) is more bioavailable than the natural folate in foods, so your body absorbs more of it. According to the National Institutes of Health, your body can use 85 percent of the folic acid in supplements and fortified foods, but only 50 percent of the folate found naturally in foods.
Centrum Silver Adults (Over 50)
For older adults, the formula promotes heart and brain health with B vitamins, and vitamins A, C and E for eye health.
- Vitamin A 750 mcg (40 percent as beta-carotene), 83 percent DV
- Vitamin C 60 mg, 67 percent DV
- Vitamin D3 25 mcg, 125 percent DV
- Vitamin E 22.5 mg, 150 percent DV
- Vitamin K 30 mcg, 25 percent DV
B Vitamins:
- Thiamin 1.5 mg, 125 percent DV
- Riboflavin 1.7 mg, 131 percent DV
- Niacin 20 mg, 125 percent DV
- Vitamin B6 3 mg, 176 percent DV
- Folate 667 mcg DFE (400 mcg folic acid), 167 percent DV
- Vitamin B12 25 mcg, 1,042 percent DV
- Biotin 30 mcg, 100 percent DV
- Pantothenic acid 10 mg, 200 percent DV
Minerals:
- Calcium 220 mg, 17 percent DV
- Phosphorus 20 mg, 2 percent DV
- Iodine 150 mcg, 100 percent DV
- Magnesium 50 mg, 12 percent DV
- Zinc 11 mg, 100 percent DV
- Selenium 19 mcg, 35 percent DV
- Copper 0.5 mg, 56 percent DV
- Manganese 2.3 mg, 100 percent DV
- Chromium 50 mcg, 143 percent DV
- Molybdenum 45 mcg, 100 percent DV
- Chloride 72 mg, 3 percent DV
- Potassium 80 mg, 2 percent DV
Tip
Supplements sometimes provide some or all of the vitamin A content as beta-carotene. Beta-carotene is a carotenoid responsible for providing the color to some orange and red fruits and vegetables, such as carrots.
Beta-carotene is a "provitamin" A, because the body converts it into vitamin A, as opposed to preformed vitamin A, which the body does not have to convert. As a carotenoid, beta-carotene is an important antioxidant nutrient that helps protect cells from oxidative damage that can cause disease.
Centrum Women (Under 50)
For women under 50, Centrum Women provides nutrients intended to support energy, immunity and metabolism, and also promotes a woman's healthy appearance.
- Vitamin A 1,050 mcg (29 percent as beta-carotene), 117 percent DV
- Vitamin C 75 mg, 83 percent DV
- Vitamin D3 25 mcg, 125 percent DV
- Vitamin E 15.8 mg, 105 percent DV
- Vitamin K 50 mcg, 42 percent DV
B vitamins:
- Thiamin 1.1 mg, 92 percent DV
- Riboflavin 1.1 mg, 85 percent DV
- Niacin 14 mg, 88 percent DV
- Vitamin B6 2 mg, 118 percent DV
- Folate 667 mcg DFE (400 mcg folic acid), 167 percent DV
- Vitamin B12 6 mcg, 250 percent DV
- Biotin 40 mcg,133 percent DV
- Pantothenic acid 15 mg, 300 percent DV
Minerals:
- Calcium 200 mg, 15 percent DV
- Iron 18 mg, 100 percent DV
- Phosphorus 20 mg, 2 percent DV
- Iodine 150 mcg, 100 percent DV
- Magnesium 100 mg, 24 percent DV
- Zinc 8 mg, 73 percent DV
- Selenium 18 mcg, 33 percent DV
- Copper 0.5 mg, 56 percent DV
- Manganese 1.8 mg, 78 percent DV
- Chromium 32 mcg,91 percent DV
- Molybdenum 50 mcg, 111 percent DV
- Chloride 72 mg, 3 percent DV
- Potassium 80 mg, 2 percent DV
Tip
If you're not a fan of taking pills, Centrum vitamins also come in gummies and chewables.
Centrum Men (Under 50)
Centrum Men for men under 50 is personalized to support muscle function, energy, immunity and metabolism.
- Vitamin A 1,050 mcg (29 percent as beta-carotene), 117 percent DV
- Vitamin C 90 mg, 100 percent DV
- Vitamin D3 25 mcg, 125 percent DV
- Vitamin E 20.3 mg,135 percent DV
- Vitamin K 60 mcg, 50 percent DV
B vitamins:
- Thiamin 1.2 mg, 100 percent DV
- Riboflavin 1.3 mg, 100 percent DV
- Niacin 16 mg, 100 percent DV
- Vitamin B6 2 mg, 118 percent DV
- Folate 333 mcg DFE (200 mcg folic acid), 83 percent DV
- Vitamin B12 6 mcg, 250 percent DV
- Biotin 40 mcg, 133 percent DV
- Pantothenic acid 15 mg, 300 percent DV
Minerals:
- Calcium 210 mg,16 percent DV
- Iron 8 mg, 44 percent DV
- Phosphorus 20 mg, 2 percent DV
- Iodine 150 mcg, 100 percent DV
- Magnesium 100 mg, 24 percent DV
- Zinc 11 mg, 100 percent DV
- Selenium 100 mcg, 182 percent DV
- Copper 0.9 mg, 100 percent DV
- Manganese 2.3 mg, 100 percent DV
- Chromium 35 mcg, 100 percent DV
- Molybdenum 50 mcg, 111 percent DV
- Chloride 72 mg, 3 percent DV
- Potassium 80 mg, 2 percent DV
Read more: 21 Anti-Aging Foods
Centrum Silver Women (Over 50)
For older women, Centrum Silver Women includes more vitamin D and calcium to support strong bones, and nutrients to support heart, eye and brain health.
- Vitamin A 1,050 mcg (29 percent as beta-carotene), 117 percent DV
- Vitamin C 100 mg, 111 percent DV
- Vitamin D3 25 mcg, 125 percent DV
- Vitamin E 15.8 mg, 105 percent DV
- Vitamin K 50 mcg, 42 percent DV
B vitamins:
- Thiamin 1.1 mg, 92 percent DV
- Riboflavin 1.1 mg, 85 percent DV
- Niacin 14 mg, 88 percent DV
- Vitamin B6 5 mg, 294 percent DV
- Folate 667 mcg DFE (400 mcg folic acid), 167 percent DV
- Vitamin B12 50 mcg, 2,083 percent DV
- Biotin 30 mcg, 100 percent DV
- Pantothenic acid 5 mg, 100 percent DV
Minerals:
- Calcium 300 mg, 23 percent DV
- Iron 8 mg, 44 percent DV
- Phosphorus 20 mg, 2 percent DV
- Iodine 150 mcg, 100 percent DV
- Magnesium 100 mcg, 24 percent DV
- Zinc 15 mg, 136 percent DV
- Selenium 22 mcg, 40 percent DV
- Copper 0.5 mg, 56 percent DV
- Manganese 2.3 mg, 100 percent DV
- Chromium 52 mcg, 149 percent DV
- Molybdenum 50 mcg, 111 percent DV
- Chloride 72 mg, 3 percent DV
- Potassium 80 mg, 2 percent DV
Read more: The 14 Best Foods for Your Heart
Centrum Silver Men (Over 50)
Centrum Silver Men includes extra magnesium and vitamins D and B6 to maintain muscle health.
- Vitamin A 1,050 mcg (29 percent as beta-carotene), 117 percent DV
- Vitamin C 120 mg, 133 percent DV
- Vitamin D3 25 mcg, 125 percent DV
- Vitamin E 27 mg, 180 percent DV
- Vitamin K 60 mcg, 50 percent DV
B vitamins:
- Thiamin 1.5 mg, 125 percent DV
- Riboflavin 1.7 mg, 131 percent DV
- Niacin 20 mg, 125 percent DV
- Vitamin B6 6 mg, 353 percent DV
- Folate 500 mcg DFE (300 mcg folic acid), 125 percent DV
- Vitamin B12 100 mcg, 4,167 percent DV
- Biotin 30 mcg, 100 percent DV
- Pantothenic acid 10 mg, 200 percent DV
Minerals:
- Calcium 210 mg, 16 percent DV
- Phosphorus 20 mg, 2 percent DV
- Iodine 150 mcg, 100 percent DV
- Magnesium 75 mg, 18 percent DV
- Zinc 15 mg, 136 percent DV
- Selenium 21 mcg, 38 percent DV
- Copper 0.5 mg, 56 percent DV
- Manganese 4 mg,174 percent DV
- Chromium 60 mcg, 171 percent DV
- Molybdenum 50 mcg, 111 percent DV
- Chloride 72 mg, 3 percent DV
- Potassium 80 mg, 2 percent DV
Tip
You didn't read that wrong — there is 2,083 percent of the DV for vitamin B12 in Centrum Silver Women and 4,167 percent DV in Centrum Silver Men. As people age, their ability to absorb B12 decreases, so they need to get more from foods and supplements, according to Harvard Health Publishing. Even at such high levels, there isn't any danger of toxicity from excess B12 because your body excretes any extra it can't use in urine.
- Johns Hopkins Medicine: "Is There Really Any Benefit to Multivitamins?"
- Centrum: "Centrum® Adults"
- Centrum: "Centrum® Silver® Adults"
- NIH: "Folate"
- NIH: "Vitamin A"
- Centrum: "Centrum® Women"
- Centrum: "Centrum® Men"
- Centrum: "Centrum® Silver® Women"
- Centrum: "Centrum® Silver® Men"
- Harvard Health Publishing: "Vitamin B12 Deficiency Can Be Sneaky, Harmful"
- NIH: "Vitamin B12"