10 Key Tips for choosing a Multivitamin

Posted by Naturobotanica on 23rd Sep 2022

There are so many great multi's on the market and many not so great ones too. How do we choose a multi that is going to be the best for us?

First of all, a multivitamin is a great way of ensuring you get all the nutrients your body needs in order for optimal upkeep such as immunity, energy, healing, digestion and so on. Such a multi-nutrient supplement is by no means a replacement for a healthy diet and lifestyle but rather an addition to it. This is necessary to ensure that we have an optimum baseline of nutrition and also provides additional support for those with higher nutrient needs such as children, the elderly, pregnant women, those with poor digestion or individuals with a particular health condition.

So, with that in mind, how do you go about choosing the right multivitamin for you? Here are ten key tips:

The key is Bioavailability or absorption.
A Multi to suit your needs
Consider your diet
Consider your lifestyle
Ingredients
Tablet too large?
Cost
Check for nasty bulkers & Fillers
Trusted brands
Do your research

The key is Bioavailability or absorption

If you are not absorbing the nutrients in your food, then you are not absorbing the multivitamins you are spending money on each month. Look at the forms of the nutrient. It is important to know what the vitamin or mineral is bound to as this can either aid or impede absorption in our gut. Such as different forms of vitamin C, as either ascorbic acid or magnesium ascorbate, for example, the latter of which is a ‘buffered’ form which many find gentler on their digestive tract and easier to tolerate. Consider multivitamins that contain digestive enzymes (especially for those who do not regularly eat foods high in enzymes), amino acids, herbs or botanicals and probiotics "friendly" bacteria. Digestive enzymes will help to absorb all those nutrients. For example, iron is best absorbed when taken with vitamin C. Some multivitamins include antioxidants such as beta-carotene and vitamin E which can also improve absorption of other nutrients.

Be sure multivitamin contains minerals in citrate form rather than oxide, sulfate or carbonate because they are more absorbable and bioavailable. Look for multivitamin supplements that do not include calcium carbonate will help avoid constipation and improve overall absorption rates of other nutrients within a multivitamin.

Thus, multivitamin products differ in their ingredient profiles and it is important that you find one that fits your individual needs. By considering the factors listed above, you can select a multivitamin supplement that will be more likely to meet your nutritional needs.

So when you see "liposomal" or "methylated" on the market, these supplements are addressing optimal absorption. Or if you see a multi that contains enzymes this will ensure that your gut is absorbing those nutrients.

A Multi to suit your needs

Make sure the supplement includes vitamins A, B1 (thiamin), B2 (riboflavin), B3 (niacin) B5 (pantothenic acid), B6, B7 (biotin), B9 (folate or folic acid), and biotin), B12, C, D, E and K along with minerals including zinc, copper selenium, chromium, manganese, molybdenum, calcium, magnesium, potassium iodide, iron, and fluoride.

A general multi needs to have the nutrients provided at an effective baseline level per daily dosages, such as 400mcg methylfolate, 400mcg methylcobalamin or 1000 IU vitamin D3.

Also, consider whether you may have higher nutrient needs such as a menstruating female may require a much higher level of iron depending upon their diet compared to menopausal and a vegan/vegetarian may require a higher level of vitamin B12. Also, consider a CoQ10 multi if you over the age of 50 to support energy levels.

Nutri Advanced Multi-Essentials - Womens provides support for hormone balance, bone health, energy production support and protection against oxidative stress which can cause premature ageing.

For men, it is important to support zinc levels needed for prostate health mykind Organics Men’s Once Daily provides powerful amounts of vitamins and minerals in a one-tablet serving. It contains food-based B-complex vitamins, including vitamin B-12 in methylcobalamin form—a highly absorbable, active form of B-12 - which contributes to the reduction of tiredness and fatigue —as well as healthy levels of selenium for the maintenance of normal spermatogenesis. mykind Organics Men’s Once Daily is made from organic whole fruits, veggies, and herbs, including lemons, apples, basil, red cabbage, celery, tomatoes, and more.

Some people might need a multi with more B vitamins while others might need more antioxidants. If you have a particular health condition then it's important to look for a multi that contains things like ginger root or turmeric. You might want to add in an Omega 3 supplement either from fish oil or krill oil if you don't eat oily fish on a regular basis.

Consider your diet

Consider your diet – if you have a poor diet, for example, you spend most of your time in an office or traveling for work and don't have home-cooked food and fresh veg then you may need a multivitamin that has more nutrients in order to make up for what you're missing.

Also, consider the amount of coffee that you are drinking, coffee is a diuretic that can reduce the absorption of some vitamins and minerals so if you're drinking a lot of coffee, you may need to take this into account as to when to take your multi. Ideally a couple of hours before or after your cup of coffee. body. This is known as the principle of "First Pass Metabolism." In practical terms, if you eat a lot of protein and fat it is likely that only a small proportion will make it into circulation as free amino acids and fatty acids. This means that you will not benefit from 100% of ingested multivitamins/minerals.

It is important to remember that multivitamins often contain minerals such as iron, copper and iodine in doses greater than RDI levels and so multivitamins should not be taken by men and post-menopausal women who have lower iron requirements. If the multivitamin supplement you are taking contains high amounts of nutrients such as vitamin A, D, E and K it may not be suitable if you have a medical condition such as liver disease, chronic kidney disease or osteoporosis.

For vegans, it is important to take a multi with extra vitamin B12 and zinc as these nutrients are likely to be low in a vegan diet. Choose a vegan-friendly multivitamin/mineral supplement that supports bone health. Vegans should avoid multi thiamine supplements that contain vitamin B12 derived from animal products.

If you have gluten intolerance there are many brands that are gluten-free.

How do multivitamins interact with medications? They interact with multivitamins through multiple mechanisms. The first is multivitamin's impact on the drug's absorption. Multivitamins may decrease the amount of medication absorbed by interfering with multivitamins' first pass effect through liver enzymes, increasing drug metabolism and therefore reducing its bioavailability; multivitamins may also inhibit transporter proteins that move drugs into cells, or multivitamins can compete for Intestinal Cell Absorption (ICA) systems like P-Glycoprotein (P-gp).

Vitamin supplements can interact with medications If you take medication, check whether your multivitamin contains any substances that could interact. For example, multivitamins containing zinc or iron may reduce how well levothyroxine (thyroxine) works for people on thyroid hormone replacement so if you're taking levothyroxine then avoid multivitamins with zinc or iron.

If you have a health condition or take medication then it is always best to check with your doctor before starting on multivitamins which could interact with them.

Consider your lifestyle

Consider your lifestyle – if you're very active, consider Revive Active joint formula which protects your joints from wear and tear from running or weight lifting.

If you deal with a stressful job, consider Nutri Advanced MegaMag Night Formula which has 200mg of magnesium in the glycinate form per dose. Magnesium glycinate has been shown in studies to have superior absorption when compared to other forms of magnesium. It’s generally well-tolerated and especially suited to those with sensitive digestive systems. Magnesium is a very important mineral, involved in literally hundreds of reactions in the body. MegaMag® Calmeze also contains a specific B vitamin combination that includes vitamins B1, B2, B3, B5 and B6. The B vitamins are very important for the production of energy, as well as for psychological function. Some also help reduce tiredness and fatigue. Vitamin C is present in a mineral ascorbate form. The health benefits of vitamin C are many, and include energy production, reducing tiredness and fatigue, as well as supporting the nervous system.

If you are over 50 consider a multi that contains CoQ10. Cytoplan CoQ10 Multi is a comprehensive Wholefood multivitamin and mineral formula available incorporating CoQ10 (CoQ10), beta-glucan, and good all-round vitamin and mineral levels including excellent levels of vitamins C and D3 and both active forms of vitamin B12.

This Wholefood multivitamin and mineral formula is high in B-complex vitamins (especially B12) and vitamin C. This Wholefood multivitamin supplement has excellent levels of sunshine vitamin, vitamin D. Those at particular risk of vitamin D deficiency are the elderly (65+ years), people who rarely get outdoors (lack of sunshine), and people with dark skin. Vitamin D is provided as D3, the most bioeffective form, from lichen, which is also suitable for vegans. Includes excellent levels of trace minerals - zinc, selenium, chromium and others. Minerals are provided by an edible species of Brassica, a cruciferous vegetable similar to broccoli, which is grown hydroponically. This edible species of Brassica is ideal for producing supplements where higher levels of minerals are required than would normally be present in the food we eat.

CoQ10 is an antioxidant synthesised in the body. It is a vital part of all energy production in the mitochondria, the powerhouses of the cells, and CoQ10 can become seriously depleted as we get older. The heart muscles are permanently active and thus use significant quantities of CoQ10. Suitable levels of CoQ10 are even more necessary for those taking statin medication, as these drugs can inhibit the body’s production of CoQ10.

This supplement also contains 1,3, 1,6 beta-glucan. The excellent all-round levels of nutrients in this formula, especially vitamin B12 (included as methylcobalamin and adenosylcobalamin which are both active forms), vitamin D3 and CoQ10, make this an ideal Wholefood multivitamin and mineral formula for men and post-menopausal women. Vitamins C, E, selenium and zinc are all included in this multi and contribute to the protection of cells from oxidative stress; this means they are antioxidants

This is a low iron formula (1mg per capsule) because men and post-menopausal women have lower iron requirements

Ingredients

A lot of people also have allergies or intolerances to certain foods and ingredients, so it is important to check the list of ingredients in any supplement you are considering. Many multi-vitamins and mineral supplements contain allergens such as gluten, dairy, artificial flavours and chemicals and of course if you have a medical condition such as food allergies or intolerances, then this is something to check.

Many ingredients these days contain soy and unfortunately some multivitamins do too. Some people just don't tolerate soy well or they purposefully avoid it for health reasons so be sure to double check the list of ingredients if this is the case for you.

Look at the multivitamin's ingredients list to see if there are any specific nutrients where you might have gaps in your diet. To do this, look at the ingredient list on the multivitamins bottle - if they go from top of the list (most present) to bottom of the list (least present), then you have all bases covered! However, if an ingredient is towards the bottom of the list, it might not be as bioavailable (absorbable) as those towards the top.

Some multivitamin supplements can be bought in supermarkets but these multivitamins may not provide all the nutrients you need in the appropriate forms or doses. Supermarket multivitamins may also contain cheaper ingredients such as binders and fillers which affect how well the multivitamin supplement works.

Make sure you choose a multivitamin that is free of sweeteners like sugar and artificial sweeteners. Many multivitamins use tastes good and look good to get you to buy it but if the multivitamin contains multis that are not easily absorbed it offers little benefit. Also, many of the fashionable gummies will contain cane sugar or tapioca syrup. Instead, look for multivitamins that contain natural vitamin E such as d-gamma or mixed tocopherols, which can provide excellent antioxidant properties without complications with absorption.

Tablet too large?

Some people find that tablets are just too big and difficult to swallow, especially if they are not in a easily digestible form like powder or liquid. In this case, it might be worth looking for a multi-nutrient supplement that is available in a smaller tablet size or even in a chewable form.

There are different ways to take your multi such as powders and liquids. I have not yet seen a gummy that does not contain sugars so if anyone comes across a good one please let me know. Naturobotanica assesses all supplements based on absorption, clinical papers, baseline nutrients and ingredients.

Look at the multivitamin's serving size, and how many servings per day you're going to take. If it's a multivitamin that only has one serving a day, then you'll usually need two bottles a month. However, with a multivitamin that has 3 or 4+ servings per day – 2 bottles may not be enough for you!

Cost

When looking for a multi-nutrient supplement, it's important to consider the cost. A lot of people think that you have to spend a lot of money on supplements to get good quality ones but this is not always the case. There are many good quality multi-vitamins and mineral supplements that are reasonably priced.

When looking at the cost, also consider what you are getting for your money. Is it supplying the right nutrients, ingredients and does it come in a form that works best for your body? Sometimes cheaper supplements contain fillers or bulking agents which can interfere with our absorption of nutrients so sometimes spending more money on a better product is worth it in the long run.

Multivitamins can range from very affordable to quite expensive – it all depends on what nutrients and ingredients are in the multivitamin. Some multivitamins also have extras such as herbs and antioxidants, which can send the price up.

How much does it cost, per day, per month? Rarely do we come across any individual who is not concerned about cost, so we are very aware of how much of an impact this product may have on monthly outgoings. But to reassure you, it is often a really good idea to break down the cost of your chosen multi-nutrient supplement per day and often you will find that it costs much less than a daily takeaway coffee, a small price to pay for investing in your wellness and long-term health.

It's also important to compare prices as they can vary a lot. You don't want to be spending a fortune on supplements each month, but you do want to make sure that you are getting good quality ingredients.

Check for nasty bulkers & Fillers

It's important to also look for a multi that doesn't have any fillers or binders as these can often be hard to digest. I like to see a multi that has around 85% or more of active ingredients. This means that there is less waste and the tablet is easier to break down in the gut.

Trusted brands

Here is a list of our ten top trusted brands for Multivitamins and formulas

Do your research

You can try out a multivitamin before you buy it. Some online stores will give out free samples. Register with Naturobotanica and we will send out freebies with most orders. Or going to a store that has a multivitamin trial program.

Trusted brands can provide research and have practitioner programs. Naturobotanica employs and works with registered nutritional therapists that do the research and look out for ANP, BANT registered nutritionists that can help.

After reading this article, you know how to choose a multivitamin that is the best for you. Remember to consider what nutrients and ingredients are in it; if your multivitamin has fillers or binders, these can be hard on your digestive system. Be sure to do your research before trying out any multivitamins so that you can compare prices and see which one works best for you! We'd love to hear from our readers about their experience with multivitamins - feel free to comment below or message us at info@naturobotanica.com

https://www.qnutrapharma.com/products-by/health-ne...

https://pubmed.ncbi.nlm.nih.gov/17209208/

https://pubmed.ncbi.nlm.nih.gov/3911266/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC70737...

https://www.nutriadvanced.co.uk/megamag-calmeze-po...

https://www.cytoplan.co.uk/coq10-multi

update 07.12.2021