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To make it easy for my patients to get all of the essential nutrients I believe are necessary for lasting good health (listed in the Multivitamin Scorecard above), I've formulated my own multivitamin called Forward^®. It also includes some powerful extras that you may not find in other high-potency multivitamins.

To find out more about my Forward multivitamin and my complete Forward Plus Daily Regimen, click here.

In addition to evaluating the nutrients, there are a few other things you should do when selecting a multivitamin:

Look for quality.
Get guarantees in black and white.
Look for expiration dates.
Read the label.
Be wary of fillers and additives.
Look for highly absorbable nutrients.
Don't sweat about synthetic vitamins.

• Look for quality.
  Supermarkets, pharmacies and health food stores have row after row of supplement choices. Folks, try not to get overwhelmed and do not buy inexpensive, off-brand supplements without first checking them out carefully. All too often, manufacturers of cut-rate products cut corners and the result is low potencies, undesirable additives, and questionable effectiveness.

  If you don't know which manufacturers to trust, I suggest you consult with a health practitioner specializing in natural medicine or knowledgeable health food store manager, and follow his or her guidance.

• Get guarantees in black and white.
  Read labels on your supplement bottles very carefully. Make sure they are guaranteed for quality, freshness and labeled potency.

• Look for expiration dates.
  Even though the FDA doesn't require these, a reputable manufacturer will include this information on all its supplement labels. Never buy or use supplements beyond their expiration date.

• Read the Label
  The FDA has issued new regulations about supplement labels, so you'll see a more consistent format that may help you compare multivitamins. To learn more about these labels and find out what each label item means, click here.

• Be wary of fillers and additives.
  Binders and fillers are found in many supplements and can adversely affect absorbency, induce allergies, and upset your digestive system. Some supplements contain sugar, sodium, cornstarch, dairy products, wheat, barley, and artificial food coloring and flavoring. Others even contain potentially hazardous chemicals such as chlorine. Again, read your supplement labels thoroughly and avoid those with unnecessary additives.

• Look for highly absorbable nutrients.
  The minerals in a high-potency multi-nutrient can come in different forms, with varying absorption efficiencies. Look for minerals with the highest absorption efficiencies: malate, ethanolamine phosphate, ascorbate, citrate, fumarate, peptonate, succinate, sysinate, glycinate, picolinate, and acetate. The least absorbable minerals contain carbonate and oxide. For example, a label reading, "Calcium from malate, citrate and carbonate," has the least absorbable form listed last, so this would be a good choice for calcium.

  Also, there are specific places throughout the intestinal tract designed to absorb certain nutrients. Time-released formulas and hard-coated tablets sometimes miss their absorption marks, so I generally don't recommend these. Loose powder, capsules or softgels dissolve more quickly, making them better choices.

• Don't sweat about synthetic vitamins.
  Natural vitamins come from food sources. Synthetic vitamins are laboratory produced and made from chemicals that replicate those found in nature. They often have higher purity levels and are less expensive than natural vitamins. Most vitamins in supplement form are synthetic and work just as well as their natural counterparts. The only exception is vitamin E. Natural vitamin E is more expensive than synthetic vitamin E, but far more effective and well worth the cost. Look for natural vitamin E with mixed tocopherols, but primarily d-alpha tocopherol. The synthetic version is made from acetone and turpentine and is labeled dl-alpha-tocopherol or dl-alpha-tocopheryl.

Plan ahead.
Store your supplements properly.
Take your supplements at the same time every day.
Take your supplements with a meal or snack.
Take your multivitamin in divided doses.
Make it easy to swallow your supplements.
If you exercise, make the most of it!
If you experience mild side effects, don't get discouraged.
Give your body time to fully utilize the nutrients you're taking.
Understand that some nutrient benefits will never be outwardly obvious.

• Plan ahead. Calculate the supplements you'll need in advance and buy that amount at the same time every month. This way, you'll never run out and can keep your daily routine going without missing a beat. Some supplement manufacturers have special delivery services and will ship supplements directly to your home on a regular schedule. This is the ultimate in convenience and makes one less thing for you to remember! Click here for more information on the Personal Delivery Service offered by Healthy Directions.

• Store your supplements properly. To ensure your supplements retain their full potency, store them in a cool, dry, dark place, unless otherwise noted on their labels.

• Take your supplements at the same time every day. The routine will become second nature and you won't forget it.

• Take your supplements with a meal or snack to enhance absorption and avoid an upset stomach.

• Take your multivitamin in divided doses, with your morning and evening meals. Why? Because your body uses the nutrients as it needs them and excretes the rest within hours. (This explains the color change you'll notice in your urine.) By replenishing essential nutrients several times during the day, you'll maximize their absorption and effectiveness.

• Make it easy to swallow your supplements. Take them between bites of food or immediately following meals while your throat is in the "swallowing mode." If you prefer to take your supplements right before meals, take a sip of water first to moisten your throat before swallowing. And when taking capsules, put them in your mouth, take a sip of water and tilt your head forward so they float to the back of your mouth where you can swallow them more easily. If you're still having difficulty swallowing the capsules, pull them apart and mix the contents with juice, yogurt or applesauce.

• If you exercise, make the most of it! Take your supplements with a light snack immediately following your workout. This is when your muscles are most primed to soak up the nutrients they lost during exercise.

• If you experience mild side effects, such as gas and diarrhea, don't get discouraged. Sometimes large doses of certain nutrients (vitamin C, for example) can cause gastrointestinal discomfort. This just means you need to give your body time to acclimate to your nutrient intake. Simply cut your supplement dosage in half and then gradually build up to the full daily dosage over the course of one week.

• Give your body time to fully utilize the nutrients you are taking and be patient when looking for results. Supplements aren't magic bullets and their rewards aren't instantaneous. They are natural tools to help you nourish your body and enhance your health and vitality. I recommend giving most supplements at least a 60 - 90 day trial before evaluating any results. Sometimes you'll notice significant improvements sooner, while other times the changes are very gradual.

• Understand that some nutrients enhance your body's systems and structures in ways that will never be outwardly obvious. Nonetheless, they are providing critical support. Think of them as your essential health protection insurance. You don't have to accept these "invisible" health benefits on faith. They are clinically proven and well-known to research scientists and medical doctors, like myself. I have studied documented medical findings and have seen the results during more than 20 years of treating patients face-to-face.

How to strengthen your supplement program.

Your body has incredible healing powers and an innate ability to function at its best. But you need to provide it with proper nourishment and care. As you now know, the foundation for a long, healthy, vital life is a well-balanced, high-quality multivitamin. Once you're comfortable using a high-potency multivitamin every day, you can take the next step and add nutritional supplements to fortify your multivitamin foundation and address the health issues that concern you most. Click here to find out how.

Congratulations on building a strong supplement foundation.

You are already dedicated to using a high-potency multivitamin each day, and are well on your way to optimal health. No doubt you're already experiencing some of the many benefits of super-saturating your body with essential nutrients.

Let's build on the supplement foundation you've created with your high-potency multivitamin and take your program to the next level.

Add these essentials.
Tailor your supplement program.
Make the most of your supplement program.

Add these essentials.

There are several critical nutrients that even the highest quality multivitamin can't deliver adequately. They are essential fatty acids (EFAs), magnesium, and potassium. These nutrients have such compelling health benefits that I recommend adding them to your multivitamin as part of your basic supplement foundation.

Along with my antioxidant-rich Forward multivitamin, these two foundation fortifiers make up the Forward Plus Daily Regimen. For more information, click here.

Tailor your supplement program.

Over the years, I've treated thousands of patients with a wide variety of health concerns, from mild to serious. Through this experience, I've identified 24 of the most pressing health concerns and have outlined specific supplement recommendations for each. Check out the list of 24 to see how you can tailor your own supplement program.

Make the most of your supplement program.

Once you've created a well-rounded supplement program--one that not only provides an essential nutritional foundation with a high-quality multivitamin, but also targeted support for the health issues that are your top priorities--you need to stick with it! Click here for some simple ways to make your supplements a daily habit.

While nutritional supplementation is an excellent first step in the journey to optimal health, there are many more things you can do. To get the maximum benefits from your supplements and to feel your very best, you need to develop healthy lifestyle habits. Specifically,

Eat a healthy, low-fat diet.
Drink plenty of filtered water.
Get active!
De-stress naturally.
Get sufficient sleep.

• Eat a healthy, low-fat diet with high complex carbohydrates and moderate amounts of lean protein. It's a powerful tool for preventing and addressing serious degenerative diseases.

• Drink plenty of filtered water. I recommend 8 to 12 eight-ounce glasses each day. Increase your intake to make up for water loss due to exercise, hot weather, dehydrating illnesses or use of alcohol and caffeinated beverages.

• Get active! If the health benefits of exercise could be bottled, you'd have the most powerful anti-aging medicine available. Start with a 20 minute workout, four times a week and build up to 30 - 60 minutes of exercise four or more times per week. Choose an activity that you enjoy so you'll have fun while you're building your good health.

• De-stress naturally. Unfortunately, stress is an inevitable part of daily life. Over time, it can seriously undermine your body's immune system. Simple techniques like exercise, listening to music, cutting down on caffeine, connecting in social or support groups, and simplifying your schedule can each go a long way in preserving your health.

• Get sufficient sleep. If you don't feel alert and invigorated in the morning, or require a cup of coffee to get yourself going, you're probably not getting enough quality sleep. Try developing a bedtime routine. Go to bed and get up at the same time every day. Keep your bedroom quiet, dark and at an even, comfortable temperature. Avoid alcohol, caffeine and strenuous exercise during the several hours before you go to bed.

Remember, the journey to optimal health is a lifelong pursuit, but unfolds one step at a time. Consider each day to be a new opportunity to build upon your foundation for a longer, healthier life.