Nutritional Foundations

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What You Need to Know About Multivitamins and How to Choose One

I recently made an Instagram post about the necessity for getting in your vitamins and minerals. A lot of people have been asking for my take on multivitamins lately as a result , so let’s dive in.

Pandemic Problems

Seventy-five percent of Americans take supplements. Since the pandemic began, supplement use has increased by 91% — which is not at all surprising, since the fear and panic motivated many of us to look for new ways to boost our immune systems. This isn’t the wrong approach, but without proper guidance, it could be.

In our population, about 30% are taking a multivitamin. Are they helping?

What are multivitamins, really?

They’re a compilation of a ton of vitamins and minerals all in one — basically throwing a bunch of nutrients at the proverbial wall and hoping some, or all, stick. (Spoiler alert: many don’t.)

Their purpose is to add to an already-nutrient-dense diet; you cannot make up for eating garbage by supplementing with a multi. It just doesn’t work that way.

Overall, they are generally harmless, which is why so many people can just begin taking them whenever they feel the urge to, without seeing any negative changes. But are they sure they’re going to see positive changes?

Problems with the multi approach

Brands often target people with gimmicky marketing terms and tactics.

Unless you’re a kid, a pregnant woman, or a vegan, you’re probably not unique enough to need your own classification of multivitamin. Most humans have the same basic requirements.

Kids will have different recommended daily allowances (RDAs) of each nutrient, pregnant women need a wider variety of nutrients than are in the average multi, and vegans want to ensure they’re getting enough fatty acids — specifically EPA and DHA.

Other than that, don’t fall for the terms surrounding age, sex, performance or body goals, etc. — a multi is the only thing that can be called a multi.

Some forms are better than others.

Some cheaper brands include nutrients that are not very absorbable. Vitamins and minerals need to be in certain chemical compounds or formulations for a variety of reasons — to actually be able to absorb them, like I mentioned, but also for them to be effective or perform the correct functions in your body.

For example, there are a variety of different types of magnesium — some help muscle contraction, some stimulate bowel movements, some help the relaxation response in the evening. Which do you need, and are you sure that’s what you’re getting?

Another example — chelated minerals are better absorbed and tolerated by the body. Methylated B vitamins are already in their activated form and therefore do not require additional work for the body, which is primarily helpful for those with the MTHFR mutation.

Speaking of forms, multis come in a variety of physical forms, too: capsules, softgels, powders, gummies and chewables (which are usually low in quality nutrients and are a huge source of added sugar), etc. — some even have multiple capsules or tablets required per serving. What gives?

There is a lot of inconsistency.

Unfortunately, there’s no standard for multivitamins at all.

Not that I’m encouraging even more government regulation of what we can and cannot take, because I’m definitely not, but as a consequence there is more due diligence on us as consumers to really vet what it is we’re buying and taking. (And quite honestly, we should all be doing this all the time, always, anyway…)

The problem here is that the average American is not well-versed in the world of supplements, or knows what to look for, or knows what their needs actually are. As a result, the supplement industry took advantage of this ignorance and created alllllllllll sorts of different kinds of vitamins to appeal to different folks — women over 50, marathon runners, you name it.

Quality matters, a lot.

The truth is, compare any two brands’ nutrition facts labels, and you’ll get a whole host of inconsistent nutrients, but a ton of nutrients nonetheless. Some are worth your time and money, but most store-available brands aren’t.

Most cheap brands are missing key players like selenium, choline, inositol — or even trace minerals like molybdenum.

Your best bet is to consult a practitioner with experience in this area to help direct you to the brands that not only offer multis with invaluable ingredients, but have formulations that are absorbable, effective, and (potentially) third-party tested.

An Alternative Idea

Something I like to tell my clients is that an individual supplement regimen, of targeted, necessary nutrients, is going to do so much more for you than throwing a multi at a health problem and calling it a day.

In my experience, most people need something a little more dialed-in, especially when working on improving specific health issues or overall wellness.

An example of this might be someone whose vitamin D levels tested really low — (maybe they live near me, because I swear, spring is 800 year away) they would do well with a vitamin D3/K2 supplement, specifically targeting this problem.

Maybe they also have depression in the winter — the D3/K2 can definitely support healthy hormones, and maybe adding an electrolyte powder to their water would give them the energy and stamina they need to power through the day unscathed.

Someone with dry skin might benefit from a fatty acid supplement — or better yet, maybe a digestive aid or two, to ensure they’re properly breaking down their food and absorbing the fatty acids they’re already consuming in their diet! And if they’re not consuming a ton, maybe we need to increase their healthy fats.

See what I’m getting at here? A targeted approach can not only hit the nail on the head in terms of what you truly need, but is often cheaper, too, when you take the rest of your diet and lifestyle into consideration (which you should).

Some Quick Notes Around Multis:

  • I recommend getting electrolytes from a separate source.

  • A vitamin “complex” is NOT a multivitamin — make sure you know what you’re buying.

  • Taking any supplements, multi or not, requires consistency in order to begin seeing a difference.

  • I’ll repeat it again — you cannot out-supplement a bad diet. Getting your nutrients from real foods first, and filling in the nutritional gaps with well-thought, targeted, intentional supplementation is the best approach.

  • They’re generally harmless if you still decide to take them.

  • Double check that a multi, or any supplement you take, does not interfere or otherwise react with any medications you’re taking.

  • Don’t take them on an empty stomach (especially if they have zinc in them) — it could cause stomach upset or vomiting. (Your stomach can only handle so many nutrients at one time, and this would be a lot without the presence of food to slow down digestion. PLUS fat-soluble vitamins need to be in the presence of dietary fat for absorption.)

What comes up for you after reading this post? Did you go check out the details of your supplements? Have you tried targeted supplementation before? Comment below!

And as always, if you need assistance in finding what’s right for you, I’m one click away!

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