Whether you've got a specific health or fitness goal, or you're dreaming of achieving “ultimate wellness,” there's a high chance you've thought about taking a multivitamin to assist in your efforts.
Did you know that more than a third of American adults take a multivitamin supplement?
You also might not know that the FDA doesn't regulate vitamins, so paying careful attention is essential when choosing the best product for you.
Don't know what to look for in a multivitamin? We have all the answers. Read on!
How to Spot a Good Quality Multivitamin
Ingredients
The ideal multi vitamin should supplement your daily intake of important nutrients.
According to experts in nutrition, a good multivitamin should contain, at the least, seven vitamins plus some minerals.
Here are some key ingredients to look out for in a decent multivitamin:
- Vitamin A
- B Vitamins
- Vitamin C
- Vitamin D
- Vitamin E
- Calcium
- Choline
- Iron
- Potassium
- Magnesium
- Folic Acid
You want to look at the nutritional value of the multivitamin and how much of the recommended daily value/ intake (RDI) it will provide.
To put this into perspective, if each vitamin and mineral only accounts for less than 5% of the RDI, then you're probably wasting your time.
So, what RDI should you go for?
Choose a multivitamin with 100% of the RDI for most of the nutrients listed on the label.
This is because our bodies simply don't absorb all the nutrients we consume. Just because a supplement contains 30% of the RDI of Vitamin C, it doesn't mean your body will actually absorb it all.
Here are some multivitamins I have reviewed:
Third-party testing
Does the bottle actually contain what it says it contains?
(Yes, this is a valid question.) There have been countless incidents of supplements not even coming close to containing what it says on the label!
So, how do you know which dietary supplements you can trust?
Look for one of these third-party testing stamps and verifications:
- USP Verified Mark
- cGMP (Good Manufacturing Practices)
- ConsumerLab
- NSF International
- Banned Substances Control Group (BSCG)
- Underwriters Laboratories (UL)
For example, USP Verified Mark means that the ingredients are pure and transparent, it doesn't contain harmful substances, and it was produced according to FDA regulations.
Costs
In the world of supplements, it's usually the case that you get what you pay for, and there's no exception with multivitamins.
Although you can get really decent multivitamins at affordable prices, you definitely want to stay away from the ones that cost less than $6 per bottle.
Cheaply sourced vitamin supplements are known to cause indigestion, ending up partially undigested in your stool (i.e., those essential nutrients are not being absorbed).
Yes, naturally-sourced, high-quality multivitamins from the health store will cost you a bit more, but at least they'll be more likely to work without causing harm.
Related: Average price of green powders
Form of nutrients
Another huge indicator of a quality supplement is the nutrient forms.
As mentioned, it's common for companies to cut their costs by using the cheapest form of nutrients, which obviously aren't the best for your body since they aren't bioavailable (easily absorbed.)
To avoid wasting your money on ineffective multivitamins, look out for the following:
- Magnesium, but NOT in the form of magnesium oxide
- Calcium, but NOT in the form of calcium carbonate
These forms of minerals can actually cause more harm than good (if any good). For instance, calcium carbonate can't be absorbed, so it has nowhere to go and can actually cause detrimental calcium deposits in your body.
Also, choose minerals in their highly-bioavailable chelate form. This means they are bound to amino acids to enhance absorption.
What to Avoid
Harmful ingredients
Just as you would read the ingredient label of your food, it's equally important to check your supplements to make sure you avoid toxic ingredients like fillers and other additives.
- Corn starch
- Maltodextrin
- Food dyes
- BHT
- High fructose corn syrup
- Sucralose
- Aspartame
- Acesulfame potassium (acesulfame K)
Also, be wary of supplements containing heavy metals; these can accumulate in your body, leading to serious health conditions. Avoid them by opting for third-party tested multivitamins.
Expired vitamin and mineral supplements
Found a full bottle of forgotten multivitamins at the back of your medicine cabinet?
Although most people can take expired vitamins without any negative side effects, there isn't much benefit in doing so.
Why? Even though they may still be alright to consume, they will likely have much lower levels of potency, so your body won't be receiving the concentration of nutrients it requires.
Rather throw them out and buy a fresh batch. This way, they're guaranteed to be safe, and you'll be benefitting from the full potency of the multivitamin.
Is There Anyone Who Shouldn't Take Multivitamins?
If you're suffering from chronic diseases or medical conditions, taking an additional supplement can have a negative effect.
Just like with prescription meds, the wrong cocktail of vitamins and minerals can cause complications.
If you're on birth control, blood thinners, heart medication, or antibiotics, be cautious when taking multivitamins, as there's a risk of interactions.
For example, those taking Warfarin (anticoagulant medication) need to be careful about taking vitamin K, as it can interfere with the medicine.
And if you're pregnant, stay away from supplements with vitamin A in the form of retinol, as it can cause congenital disabilities in babies.
Wondering at what age someone should take multivitamins?
From infants to the elderly, people of all ages can benefit from vitamin and mineral supplements if they are lacking certain nutrients. However, always consult your doctor before giving supplements to a baby or child.
Alternatives to Multivitamins
All in all, a healthy, balanced diet rich in nutrients is the best alternative to taking a multivitamin, but if that's not possible, there's also the option of taking green powders or even the lesser-known reds powders.
These are superfood supplements that usually contain natural vitamins, minerals, enzymes, antioxidants, prebiotics, probiotics, and other highly beneficial ingredients to boost your nutrition.
Unlike synthetic multivitamins made in a lab, the nutrients from green powders come from whole foods, which means your body will have a higher chance of absorbing them.
FAQs
What ingredients should not be in a multivitamin?
Harmful ingredients that are commonly added to bad-quality dietary supplements include:
- Artificial colors/dyes
- Corn starch
- Maltodextrin
- BHT
- High fructose corn syrup
- Artificial sweeteners (sucralose, acesulfame potassium, aspartame)
How often should I take a multivitamin?
Most people take a multivitamin once or twice daily, depending on the directions on the label.
You'll need to consume it in a way that encourages optimal nutrient absorption (so your body gets the most out of the vitamins and minerals), but also at a convenient time so you won't end up skipping it.
For instance, many people tend to take their multivitamins at breakfast time.
However, if you don't eat a balanced breakfast with adequate healthy fats, you won't receive the best absorption of certain fat-soluble vitamins – like vitamins D, K, E, and A.
As a rule of thumb, it's the most beneficial to take your multivitamin with your meal that contains the most healthy oils and fats.
It's always a good idea to get professional medical advice before beginning a new supplement regime.
Is it better to take a multivitamin or individual vitamins?
It really depends on your individual needs, but typically a combination of the two can be the most beneficial.
A daily multivitamin would supplement what you aren't getting from foods, and individual vitamins would be for those nutrients that you're specifically deficient in.
Be aware that an extreme excess of fat-soluble vitamins can be toxic. For example, too much vitamin A can lead to hypervitaminosis A – a condition that causes nausea, dizziness, a coma, or worse.
Are multivitamins a waste of money?
Bad-quality, potentially harmful, or ineffective multivitamins are definitely a waste of money.
On the other hand, a decent-quality comprehensive multivitamin can offer numerous health benefits, including boosting immune function and bone health, if you aren't getting sufficient vitamins and minerals from your diet.
You probably would've noticed that many supplements claim to cure certain conditions or are part of a huge multi-level marketing network. In most cases, their products aren't trustworthy or what they claim to be. Always make sure to do your research!
Are multivitamins suitable alternatives to a balanced diet?
Unfortunately, there is nothing that can replace a balanced, healthy diet of whole foods.
No magic pill can make up for regularly neglecting your diet and nutrient needs.
Multivitamins can play an important role in filling small nutritional gaps in your diet since they only provide a hint of a huge range of healthy nutrients and elements naturally found in food.
The Bottom Line
If you suffer from vitamin deficiencies, a weak immune system, or you feel like there are nutritional gaps in your diet, multivitamins are an excellent choice.
Ever heard of multivitamins giving you nothing but expensive urine?
Well, it's true if you're consuming poor-quality ones. Always go for a supplement with fully disclosed, 3rd-party tested ingredients in the right dose and form.