Multivitamin Facts: from Walsh Natural Health

It's funny, customers will come into the store and ask us, "If I were to start taking just one thing, what would you suggest?" I think people are expecting us to say resveratrol or acai berry or whatever the latest, hottest natural health ingredient happens to be. But a multivitamin is the single most important thing you can add to your daily regimen (aside from exercise) that will give you the most bang for your buck, shall we say. Think of it as an incredibly affordable health insurance policy!

Multivitamins are meant to fill the nutritional gaps in our diet. Even if you eat a largely plant-based, organic, well-rounded diet, it is difficult to get everything you need from food. A great example is magnesium. Magnesium levels in our soil have decreased dramatically over the last two decades, depleting the magnesium levels in our food. Since magnesium is involved in over 300 biochemical reactions in the body, a lack of magnesium could wreak havoc on your system. Magnesium is one of the most common mineral deficiencies in the U.S. and is responsible for all of the relaxing functions in the body. This might explain why there is so much stress in this country!!

So what should you consider when choosing a multivitamin? Potency is a key issue. Does the multivitamin provide you with the amount of each vitamin you need? Is it in a form that is absorbable by the body? Some companies use forms of a vitamin, like synthetic Vitamin E vs. natural Vitamin E because it is cheaper. Unfortunately, it is not well absorbed by the body, and therefore does the body no good. Can you swallow a pill or do you need a chewable? Should you spread your nutrients out over the course of the day or is a one-a-day vitamin best for you? Will you benefit from a gender-specific vitamin? Do you want a vitamin that is all-encompassing, or are you willing to take other nutrients separately? Is liquid or a pill better? Can you get a vitamin to fit special dietary restrictions like gluten free or vegetarian? These are some of the issues I will address below.

Is the RDI adequate for my health needs?

The RDI (Reference Daily Intakes) have replaced the RDA (Recommended Daily Allowance) as the standard benchmark for recommended nutrients. Supplement bottles will show the percentage of nutrients included in the vitamin based on the RDI. The RDI is designed to prevent only overt deficiency symptoms like scurvy and beri beri. It does not provide evidence-based optimal nutrition levels that offer more far-reaching benefits like disease prevention and treatment. The RDI is an average and does not take into account the needs of individuals based on age, gender, medical history, difficulty in absorbing or processing nutrients, previous or current illness, alcohol use, nutrient depletion by prescription drugs, etc.

So if you notice that a vitamin provides 1000% or 150% of the RDI and it sounds like too much, as our nutritionist says, "1000% of nothing is not necessarily too much". Furthermore, it is virtually impossible to meet the RDI without eating a 2500 calorie diet of nutrient-dense foods every day. Considering the way our food is stored, shipped, processed, shipped, and stored again, it is unlikely that we can meet these nutrient requirements on any kind of regular basis without supplementation. Even the best of diets are not apt to provide all of what we need. Many nutrients work synergistically, and are responsible for multiple functions in the body. Missing any of them will eventually have negative effects on our health.

Shari Lieberman, in her "Real Vitamin & Mineral Book" coins the term Optimal Daily Intake (ODI) rather than RDI. The ODI is the amount of each vitamin you would need to take based on certain health conditions or your desire for a preventative level of nutrients. The ODI is given as a range and is, in most cases, significantly higher than the RDI. Some examples are as follows:

A top drug store brand I reviewed had only the vitamin D in the preferred form relative to the examples given above. Not to mention many artificial colors, preservatives and fillers. And while this bottle of vitamins had a bargain price of $12, you would be better off just saving your money. If your multi has just the RDI or less and is in poorly absorbed forms, it is unlikely that you are getting any real benefit from it.

Liquid forms are definitely the most absorbable because the vitamins are already broken down for you. You don't have to digest a capsule, and you don't have to be worried that you will have a sensitivity to the binders in a tablet. The disadvantages to a liquid are that it must be refrigerated once it is opened, it is usually sweetened for taste, and it is not very convenient to transport to work or on a trip. If a liquid is sweetened for taste, fruit juice or another natural sweetener is a better alternative to fructose.

There is some debate among practitioners as to whether capsules or tablets are better. Some advocate for one form, others advocate for the other. I have talked to customers that have difficulty breaking down a capsule and others that don't break down tablets as well. Even my staff is divided on this issue. Capsules are generally easier to swallow than tablets as some tablets can be quite large. I think it is really personal preference. You need to pay attention to how you feel when you take the vitamin and how well you digest it to get a sense for which works better for you.

Chewables and tiny tabs should be reserved for those who can't swallow pills and for whom a liquid is inconvenient. The downside to chewables is that they are generally sweetened to make them palatable, adding unnecessary sugars to the diet. Tiny tablets will typically be weaker than other vitamins as not as many nutrients can fit into these small tablets. For this reason, you will sometimes have to take more of them. Even if you decide to take fewer tablets, though, it is much better than nothing at all.

Are food-based vitamins better than synthetic?

The idea behind food-based nutrients is that the body will recognize them more readily and will absorb them more completely. Certain food-based vitamins simply have food added to USP vitamins, some vitamins are fermented in a food base, and some are considered "raw", strictly made from food and never being subjected to temperatures over 113 degrees Fahrenheit. Organic ingredients are commonly found in the food-based vitamins, making them attractive to those who prefer organic. Country Life even goes so far as to say that a dose of their Your Daily Nutrition satisfies the requirement for a full serving of fruits and vegetables.

The food-based vitamins generally have less potency under the assumption that you are absorbing more of what is on the label than you would for a synthetic. Unfortunately their have been limited studies done on whether this is actually true. Personally, I like how I feel when I take the food-based vitamins. The synthetics often upset my stomach. I think the food-based vitamins are a great choice for anyone that does not have a major health condition and eats a very healthy diet. If you don't fall into both of these categories, a synthetic vitamin that is more potent may be a better choice for you.

Can I Benefit from Gender or Age-Based Multivitamins?

Gender-based multis normally have herbs in them that support the male or female reproductive systems. In vitamins for women, you will typically see herbs that have hormone balancing or blood building effects like chaste tree berry, dong quai, red clover or black cohosh. Herbs that balance the adrenal glands, which are very important to hormonal balance and stress management, like ginseng and schizandra are also common.

Common nutrients in men's formulas typically focus on the prostate and heart health. For the prostate, lycopene, pumpkin seed extract, saw palmetto, and pygeum bark are often found. For heart health; hawthorn, grapeseed extract, and resveratrol are common.

The gender-based nutrients are a great addition to vitamins and can be a great adjunct for general health, but not as treatment for specific conditions. Those who are on prescription drugs will want to check any drug-herb interactions, and if on multiple drugs, you may want to avoid herbs completely. Certain people can be sensitive to herbs, just as they can be sensitive to foods. If you tend to have a lot of sensitivities, you may want to avoid formulas with herbs altogether. If you prefer a unisex vitamin that the whole family can take, gender based formulas are not a good option. Vitamin Code has a family vitamin that the whole family can take, adjusting the dosage for age.

Age-based formulas offer nutrients based on what is typically needed at different ages and are a good option for people over a certain age. Some examples would be no iron for people over 50, additional antioxidants if over this age and more folic acid for a woman of child-bearing age.

Is a One-a-Day Sufficient or Should I Take My Vitamins Several Times a Day?

Just as we spread out our intake of nutrients over the course of the day through food, it is superior to take a multi that spreads your nutrients out over the course of the day. That said, it seems that only a handful of our customers want a nutritional system versus a one-a-day. If you know that you will not take a vitamin several times a day as a practical matter, then by all means take a one-a-day. If you have a serious health condition, you should consider a vitamin that is taken several times a day as that is better for you. It is also a way to eliminate separate supplements like calcium or vitamin D as these nutrients may be present in larger amounts than in a one-a-day. Calcium, for example, is a very large molecule and is not often present in sufficient amounts in a one-a-day if you are trying to rectify or prevent bone loss.

Are Their Nutrients I Need That are Not Found in a Multivitamin?

Fatty acids, like omega-3, 6, 7, & 9, are not typically found in multis, so you may want to consider separate supplementation. The Carlson Super 2 Daily is one exception to this and has a small amount of fatty acids in it. Higher levels of antioxidants needed to prevent aging, deal with environmental stressors on the body, or treat disease are not typically found in multis. An exception to this is some of the nutritional systems, which allow more room for antioxidants since they are taken 3 times a day.

Are There Health Conditions That Would Impact My Choice of a Multivitamin?

People with specific health conditions should avoid certain nutrients and others should make sure they are getting certain nutrients in a multivitamin. While this list is not comprehensive, it will give you an idea of some of the more common issues:

These are just a few examples. If you have a particular health condition, please consult a nutritionist or other practitioner to see if there are nutrients that you should avoid or take in additional amounts. Nutrients that are needed for your particular condition will need to be taken in amounts well in excess of the RDI.