The supplement industry is largely unregulated, and additives, fillers, and other questionable ingredients can make their way into supplements such as multivitamins. Here are some things to watch out for when choosing a supplement.
Even with the perfect diet and great sleep, people are still experiencing nutrient deficiencies.
This is because modern foods don’t contain the same levels of micronutrients they did 100 years ago. Or for that matter, even just 10 years ago.
Soil depletion is the main culprit, causing fewer nutrients to be absorbed by plants.
Supplementing helps boost nutrient levels in the body through doses of high-quality nutrient forms. It’s important to do your research before choosing a supplement to ensure you’re receiving nutrient forms that the body will recognise, and so absorb.
Shawn Stevenson explains in his book, Eat Smarter, the impact that poor quality supplements (or even taking too many supplements a day) can have on the liver. He shares how ‘the supplement industry is largely unregulated, and the additives, fillers, and other questionable ingredients could add to the burden [of the liver].’ It’s important to do your research and avoid taking too many supplements, focusing more on getting your nutritional requirements from food first.
Here is the checklist I go through when choosing a multivitamin or supplement.
Dietary supplements aren’t regulated like medicine, so there is no way of knowing exactly what is in these products unless the manufacturer discloses this information (the best way to find out is to ask the manufacture and check the label).
Before we get started in learning what to look for when choosing a multivitamin, if you like what you’re seeing, subscribe to my email newsletter at the bottom of the page to keep up to date on the latest recipes, DIYs, gardening and health tips I share!
Major Flaws in the Multivitamin
Many multivitamins available on the market can be, for the most part, a waste of money.
They’re not able to raise micronutrient levels in the body sufficiently enough. They may raise nutrient levels a little, but when looking at the long-term benefits, they do not provide the body with enough nutrients to function optimally.
A multivitamin should be one of the most powerful tools available to help improve our health. After all, it’s jam-packed with a variety of important nutrients.
Unfortunately, research has shown that when all the individual micronutrients are combined together into a single multivitamin, they’re not able to carry out their duties properly.
Why is this?
Micronutrient Competitions
This is where certain nutrients compete for absorption sites in the body. This reduces the effectiveness of a supplement if the manufacturer has paired or included certain nutrient pairs together, as it can limit the bioavailability of these individual nutrients in the body.
Each micronutrient has a unique role to play in the body. Some nutrients blend well together, while others do not. Rather than all the micronutrients working together cooperatively, they instead compete with one another for absorption and utilisation in the body.
Research has found that certain micronutrients are less likely to be absorbed during digestion when delivered at the exact same time as other nutrients, like when taking a multivitamin.
Zinc and copper make great examples. When taken at the same time, they compete with one another for absorption sites in the body. This reduces the absorption rate of these nutrients, as if not absorbed, these nutrients will pass straight through the body and out the other end.
To help prevent this from happening, it’s important to choose a multivitamin that has been formulated to avoid certain nutrient pairs and instead pair nutrients together that blend well in the body.
Some micronutrient pairings to avoid include the following:
- Vitamin B9 (folate) and zinc
- Lutein and beta-carotene
- Vitamin B5 and copper
- Vitamin A and vitamin D
- Zinc and copper
- Vitamin B5 (pantothenic acid) and vitamin B7 (biotin)
- Iron (it will compete with all micronutrients)
Nutrient Forms and Amounts
The bioavailability of a certain nutrient is incredibly important when it comes to choosing a multivitamin, as this will determine whether the body will absorb it or not, as well as how much of it will be absorbed.
Quite often manufacturers will add too much of some micronutrients (for example, the B vitamins because they’re cheaper to manufacture), while skimping out on others (for example, calcium and magnesium).
Each micronutrient has different forms a manufacturer can choose from to include in their formula. Some forms are better than others when it comes to absorption.
Lower quality forms are usually included in a multivitamin formula to increase profits for the manufacturer. Unless you know which is which, you may be buying a multivitamin with nutrient forms the body does not recognise, and so won’t absorb.
When it comes to sourcing a multivitamin, choose one that must be taken at least twice a day. This ensures the body receives a boost of nutrients towards the end of the day as well as at the beginning, as some micronutrient stores will have been depleted by the late afternoon (for example, vitamin C).
Below are the recommended forms for each nutrient (the amounts will vary depending on your individual needs). Speak to a healthcare professional to determine what your individual nutrient requirements are.
Vitamin A
The most ideal forms for this nutrient are palmitate and beta-carotene. Some multivitamins only contain beta-carotene which is an inactive form of vitamin A.
Lutein
Most multivitamins will leave out lutein.
Vitamin B2 (Riboflavin)
Try and source a multivitamin that includes riboflavin-5-phosphate. Many multivitamins contain the non-bioactive form of vitamin B2, riboflavin HCI.
Vitamin B3 (Niacin)
Both forms of vitamin B3, niacin and niacinamide, provide different functions in the body, so it’s recommended to take a multivitamin that includes both.
Vitamin B6
Pyridoxal-5-phosphate is the recommended form for this nutrient. Pyridoxine HCI is the non-active form of vitamin B6.
Vitamin B9 (Folate)
Look for the nutrient form, 5-MTHF (methyltetrahydro-folate), when choosing a multivitamin formula. This can be good for those who cannot convert folic acid into the bioactive form of vitamin B9, 5-MTHF.
Vitamin B12
Methylcobalamin is the recommended nutrient form to look for in a multivitamin formula, as Cyanocobalamin is the common form of B12 found in most multivitamins, but it is not a natural source of B12.
Vitamin D
Vitamin D3 is recommended. Cholecalciferol is the form of vitamin D the body produces when the skin is exposed to sunlight.
Vitamin E
A mixture of both tocopherols and tocotrienols is recommended. Look on the label for a “full spectrum d-tocopherols and d-tocotrienols.” You will see if synthetic forms are used, as they will start with ‘dl-‘ on the label. It is recommended to avoid these synthetic versions.
Vitamin K
Vitamin K1 (MK-4) and vitamin K2 (MK-7) are the recommended nutrient forms for this vitamin, as both these forms are required by the body.
Calcium
Calcium citrate or malate (for pills and capsules), or calcium carbonate and citric acid (for powders, just ensure it is non-GMO) are recommended.
Copper
This nutrient is not recommended to be included in a supplement formula, as it is too competitive and may hinder the absorption of other nutrients.
Iron
This nutrient is also not recommended to be included as part of a multivitamin formula, as it is also vey competitive.
Magnesium
Magnesium citrate, glycinate, or L-Thronate (for pills and capsules), or magnesium carbonate and citric acid (for powders, jut ensure it is non-GMO), are recommended.
Selenium
The bioavailable form of this nutrient is selenomethionine. If possible, choose a multivitamin formula with this form of selenium included.
Choosing a High Quality Multivitamin
Here are some key features to look for when choosing a multivitamin:
Liquid or Capsule?
The form in which your multivitamin is delivered in, such as a tablet, capsule, liquid or powder, will determine its overall absorption rate.
Pills or capsules must first disintegrate before the nutrients inside become available for the body to absorb. If the capsule is faulty and breaks down too early (for example, when still in the stomach), the nutrients may be delivered ahead of time, reducing the amount that will be absorbed.
The same goes if it’s delivered too late. There’s a specific time-frame in which a mineral or vitamin can be absorbed. After that, what’s left will pass straight out.
It has been found that the liquid and powdered formulas appear to be the most reliable when it comes to multivitamins, as they are generally best absorbed by the body because they bypasses the need for the the digestive system to break down any outer covering first before the supplement can be absorbed.
What to Look for in a Liquid or Powder Multivitamin
It is important to note that light, air, and heat will deteriorate the micronutrient levels found in supplements. Furthermore, many powdered, liquid, tablet and capsule multivitamins can contain add-ins. I’ve listed some of these unwanted binders, fillers, excipients, sweeteners, flow agents, flavours, and preservatives below.
Always read the product label to check that a supplement you may be taking does not contain the following:
- Artificial sweeteners
- Artificial flavours
- BHA or BHT
- Cane sugar
- Cellulose
- Colourings (Red 40, Blue 1 or 2, Yellow 5 or 6)
- Corn syrup, cornstarch, or solids
- Croscarmellose sodium
- Crospovidone
- Disodium hydrogen phosphate
- Fructose
- Gelatin
- Gellan gum
- High fructose corn syrup
- Hydroxypropyl cellulose
- Hypromellose
- Hydrogenated oils
- Lead, Mercury and PCBs
- Magnesium or calcium stearate
- Magnesium silicate
- Maltodextrin
- Methylcellulose
- Microcrystalline cellulose
- Polyvinyl alcohol
- Shellac
- Silica
- Sodium benzoate
- Sodium starch glycolate
- Stearic acid
- Sucrose
- Sugar
- Talc
- Tapioca syrup
- Titanium dioxide
- Wax
The website, Calton Nutrition, shares a Multivitamin Stack-Up Quiz which allows you to see how your current multivitamin compares in terms of quality.
This blog is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice. The use of information on this blog or materials linked from this blog is at the user’s own risk. The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard, or delay in obtaining, medical advice for any medical condition they may have, and should seek the assistance of their health care professionals for any such conditions.
Do you currently take a multivitamin each day? How has it helped you? Share in the comments below.
Lots of love,
Vanessa
