“I try to obtain all of my nutrients from my kitchen rather than my medicine cupboard,” says Bonnie Taub-Dix, RDN, author of Better Than Dieting. Furthermore, other life situations may necessitate supplementing, such as pregnancy, menopause, or even chronic illnesses.
According to a 2002 analysis, vitamin deficiencies are frequently associated with chronic conditions, and supplementation may assist. Even a comprehensive diet may not give you the nutrients you want when required. Multivitamins can help with this.
First, a daily multivitamin can help lay a solid foundation for your health. It can also safeguard you when you’re stressed, sleeping poorly, or don’t get enough exercise. Even if you eat a “perfect” diet, these difficulties can make it difficult for your body to absorb nutrients efficiently, according to dietitian Dawn Lerman, MA, CHHC, LCAT, AADP.
But, with so many vitamin and mineral combinations available, how can we know what to look for when purchasing a multivitamin? Fortunately, you don’t need a nutrition degree to determine which multivitamin to take with your morning OJ. We asked four experts to tell us the seven elements you should look for in your multivitamin, regardless of brand.
1. Vitamin D
Vitamin D aids in the absorption of calcium, which is essential for bone health. Lack of this vitamin can lead to an increase in:
- your chances of becoming ill
- your risks of developing bone and back pain
- hair and bone loss
While you should be able to acquire your daily vitamin D from sunshine for 15 minutes, the fact is that more than 40% of people in the United States do not. Living in wintery areas with limited sunlight, working a 9 to 5 office job, and wearing sunscreen (which prevents vitamin D synthesis) all make it difficult to receive enough vitamin D. This vitamin is also challenging to get in food, which is why Taub-Dix recommends looking for it in a multivitamin.
The National Institutes of Health (NIH) advises that children aged 1 to 13 and adults aged 19 to 70, including pregnant and nursing women, consume 600 IU of vitamin D daily. Senior citizens should get 800 IU.
2. Magnesium
Magnesium is an essential nutrient, which means it must be obtained through diet or supplementation. Lerman points out that magnesium is well known for its role in bone health and energy generation. However, magnesium may provide additional advantages. She goes on to say that this mineral can also:
- After 90 days, we can relax our nervous system and lessen tension.
- alleviate sleep issues, as shown by a previous mouse research
- control muscle and nerve function
- maintain blood sugar levels
- manufacture protein, bone, and even DNA
However, many people are magnesium deficient because they do not eat the correct meals, not because they require supplements. Before taking supplements, try eating extra pumpkin, spinach, artichoke, soybeans, beans, tofu, brown rice, or nuts (particularly Brazil nuts).
Lerman recommends looking for a magnesium supplement with 300-320 mg. The NIH recommends a 350-mg dosage for individuals at most. Aspartate, citrate, lactate, and chloride are the best forms since the body absorbs them more thoroughly.
3. Calcium
Over 40% of Americans do not receive enough calcium from their diet. This suggests that such folks aren’t receiving enough calcium to maintain healthy bones and teeth. Women lose bone density faster than males, and consuming adequate calcium from the outset is the most vital dietary barrier against this loss.
You’re receiving enough calcium if you eat many of these foods.
The suggested amount of calcium per day for most individuals is 1,000 mg. While you generally don’t need to receive all of your calcium needs from a multivitamin, you do want some, according to Lerman. Jonathan Valdez, RDN, owner of Genki Nutrition and spokesman for the New York State Academy of Nutrition and Dietetics, advises calcium citrate. This version improves bioavailability, lessening symptoms in persons with absorption difficulties.
4. Zinc
“Zinc levels tend to be low among elderly folks and anyone who is under a lot of stress,” Lerman explains, which is virtually everyone (hello!). It also makes logic. Zinc helps our bodies utilize carbs, protein, and fat for energy and strengthens our immune system. It also helps with wound healing.
The usual American diet lacks zinc-rich foods, and the body cannot store zinc, so Lerman suggests including zinc daily.
Lerman recommends looking for a multivitamin with 5-10 mg of zinc. The NIH recommends 8-11 mg of zinc daily, but the quantity you desire in your multivitamin depends on your diet.
5. Iron
“Iron should be in your multivitamin, but not everyone needs the same amount,” says Lerman. Some of the advantages of iron include the following:
- increased energy
- better brain function
- healthy red blood cells
Red meat eaters typically obtain adequate iron, but some conditions, such as menstruation, adolescence, and pregnancy, may increase the iron required. This is because iron is needed during periods of fast growth and development. Vegetarians and vegans should check their multivitamins for iron content, especially if they need to replace meat with other iron-rich diets.
“Look for a multi that has roughly 18 mg of iron in the form of ferrous sulfate, ferrous gluconate, ferric citrate, or ferric sulfate,” Valdez advises. Any more than that, according to Valdez, may cause nausea.
6. Folate
Folate (or folic acid) is most well-known for its role in fetal development and preventing birth abnormalities. This component is also helpful if you’re trying to grow out your nails, battle depression, or reduce inflammation.
If pregnant, you should aim for 400 mcg of folate per day or 600 mcg. “When selecting a multivitamin, look for methyl folate on the package. “It’s a more active form, which typically signals a complete product,” Isabel K Smith, MS, RD, CDN, says. According to Valdez, when you take folate with meals, 85 percent of it is absorbed, but when you take it on an empty stomach, 100 percent is absorbed. Amazon has a selection of folate supplements. (1)
7. Vitamin B-12
The B-vitamin complex functions like a factory, with eight hardworking employees working together to build and preserve our body’s energy source by breaking down the micronutrients we absorb (fats, proteins, carbs).
However, each has a different job. According to Lerman, vitamin B-12 mainly works to maintain the body’s nerve and blood cells healthy and aids in the production of DNA, the genetic material found in all cells. Vegans and vegetarians risk vitamin B-12 insufficiency because most dietary sources, such as meat, poultry, fish, and eggs, are animal-based.
Because the necessary quantity of B-12 is less than 3 mcg, Lerman suggests looking for a vitamin containing 1 to 2 mcg per serving because your body excretes any excess B-12 when you urinate. B-12 comes in various forms, so Smith suggests looking for a multi that contains B-12 as methylcobalamin (or methyl-B12), which our systems can easily absorb. (2)
the bottom line
“This may seem basic, but it bears repeating: Get your vitamins and minerals from food first,” Taub-Dix advises. Our bodies are built to extract nutrients from the food we consume, and as long as we eat a diverse and balanced diet, we will acquire all the nutrients we require.
Because supplements should be seen as bonuses rather than food replacements, every expert we consulted agreed that a double-decker with a morning multi isn’t cut.
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