Let's face it: most of us hate popping a million pills a day just to stay healthy. I used to take over 10 supplements a day because I thought I couldn't possibly get everything I needed from only a multi-vitamin. However, as my hatred for swallowing horsepills grew, I did away with all my separate pills in favor of a quick and easy multivitamin.

Exercisers should take multi-vitamins, since increased physical activity increases our needs for vitamins and minerals. In general, taking a multi-vitamin a good insurance policy. In today's market, fruit and vegetables are imported into the U.S. and sit on the shelves in the U.S. food markets for longer periods of time than in past years. The longer food sits on the shelves, the more vitamins and minerals escape from the food, and the less vitamins and minerals you are likely absorb when you ingest these foods.

So, how do you choose a multi-vitamin that is right for you?
There are five basic points to consider when you shop:

1. Look for the letters USP on the label. This stands for U.S. Pharmacopoeia, and it means that the supplement has been tested in a simulated gastrointestinal lab which shows that the tablet will indeed break down in your stomach. This means that your body will have a chance to absorb all of the vitamins and minerals present in the tablet.

2. Choose a multivitamin that is specific to your needs (i.e. for your age group or gender). For instance, a women's multi-vitamin may include extra folic acid and iron for women in their childbearing years. A senior's multivitamin may include extra anti-oxidants and B-12 since this age group is likely to need more of both.

3. Stick with name brands. We still have a lot to learn about the digestion and absorption of nutrients in the tablet form. The larger companies have the funding to research these venues. Name Brands may be more expensive than the generic multi-vitamin products, but companies such as Solgar and Twinlab spend a lot of time and money doing research, which ultimately benefits you, the consumer.

4. If you exercise regularly, pay special attention to the amount of B vitamins and antioxidants in your multivitamin. B vitamins are important for using food as energy, and your body will be using up more antioxidants while exercising due to increased oxidation.

5. Don't expect to find a single multi-vitamin that meets all of your needs. Some vitamins and minerals actually inhibit the absorption of others, and it would be useless to have them both in one pill. For instance, taking iron together with calcium will cause a decreased absorption of both. The best way to take them is at separate times during the day. If you feel you need an iron supplement, you may want to choose an iron-free multivitamin that contains calcium, and then take an iron supplement separately.

Now that you are equipped with the knowledge of how to choose your multi-vitamin, don't delay! Go get it! My favorite picks are Twinlabs Dualtabs and Rainbow Light Advanced Nutritional Systems.

Nutitionist Bonnie Nasar, RD, graduated from New York University with a Bachelors of Science in Nutrition and Food Studies. She completed her dietetic internship at Harlem Hospital in NYC. In addition to a private practice, Bonnie also works as a consultant to a nursing home in Red Bank, New Jersey. Ms Nasar has also worked at American Health Magazine.