Be sure most is from beta-carotene, which your body converts to A as needed. Too much preformed A (retinol) can weaken bones and ups the risk of birth defects. The Daily Value (DV) is 5,000 international units; up to 10,000 a day seems safe. If you eat lots of A-fortified foods, skip a multi with retinol.
Look for at least 400 micrograms. If you get pregnant, the risk of your baby having a spinal-cord defect will be reduced.
Vitamins D, K, and B6
Many women get less than the recommended amounts. D and K are key for strong bones; B6 helps protect the heart.
You won't get 100 percent of the DV (1,000 milli-grams) in a multi -- it's too bulky. So if you don't eat calcium-rich foods like milk and yogurt, take a separate supplement.
If you're like most women, your diet's low in this mineral, so a multi can help you get more. But don't take a separate iron supplement unless you're diagnosed with a deficiency -- the body can't get rid of excess iron.
A daily supplement shouldn't exceed 100 percent of the DV for anything. To be sure, check the percentages on the label.