Ananda Mahony
NaomiAre you taking the best multi for you? (LINK)
August 30th 2008 02:38
Apart from gender & age group (see Which Mulit is right for you?), there are a number of other factors which may influence your choice of multi vitamin/mineral:
1. Dosage – most multis these days are “one-a-day” however some may require a second tablet to meet a higher daily intake of nutrients. While one tablet a day is convenient, keep in mind that a multi generally offers lower doses of essential nutrients and is usually not enough to counteract a specific nutrient deficiency. A specific nutrient deficiency is considered a serious condition. Higher doses of nutrients may be required and in such cases the supervision of a health care provider is essential.
2. Strength – the level of individual nutrients in a multivitamin & mineral can vary quite a bit when comparing labels. A basic multi will generally have a lower level of nutrients and cost less. More comprehensive multi formulations will often have higher nutrient levels and come at a greater price. Generally, you get what you are prepared to pay for with higher prices multis providing higher levels of nutrients.
3. Vegan/Vegetarian – if this is a consideration, look for the label claim of “vegan or vegetarian”. Some multivitamins & minerals may contain ingredients of animal origin such as vitamin A from cod liver or enzymes. If you are unsure, ask.
4. Interaction with prescription medications – if you are taking prescription medications it is important to check with your health care professional before you take any nutritional supplementation and this includes multivitamin & mineral preparations. While there is risk of negative interactions, there may also be significant benefit to taking a multi if you are on certain medications. Examples include the Oral Contraceptive Pill which tends to increase vitamin B group losses or mineral laxatives which deplete fat soluble nutrients such as vitamins A, E, K and D. Again check with your health care provider before proceeding.
5. Synergies/interactions with other nutritional medicines – if you are taking other nutritional supplements, it is important to ensure you are not doubling up. For example, if you are taking or iron supplements you may not need the additional level of these nutrient provided by a multi. In this case, you may choose an iron free multi.
Once you have considered your requirements for a multi, there are some key quality issues to look out for:
What to look for from a quality perspective:
1. Vitamin E – natural vitamin E is 100% more bioavailable than synthetic vitamin E and for this reason alone is a better choice. Look for d-alpha tocopherol, the natural form. Avoid the synthetic form which is listed on the label as dl-alpha tocopherol.
2. Vitamin A or Betacarotene – choose betacaroten or mixed carotenoids over vitamin A particularly if you are a woman of child bearing age or vegan/vegetarian.
3. Herbs included or excluded – in most cases, herbs included in multis are well below therapeutic dose so don’t offer much benefit. In addition, the inclusion of herbs will push up the cost. More often than not, herbs are included to make a multi look more comprehensive without offering much additional benefit.
4. Antioxidants – look for the inclusion of antioxidants such as vitamin E, betacarotene and zinc for their important free-radical quenching benefits. Other beneficial antioxidants that may be included are lycopene and luteine.
After considering the above recommendations, if you still have in doubt, ask your health care professional or in-store naturopath/nutritionist which multi is best for you. And please remember, while a multi offers both short and long term benefits, it may not be the only answer to your health issues.
References:
Fairfield, K. & Fletcher, R. (2002). Vitamins for Chronic Disease Prevention in Adults. JAMA, 287(23), 3116-3126.
Author: Ananda Mahony ND is a naturopath and skin care specialist. Ananda owns Vitale Natural providing organic skin care online. www.vitalenatural.com.au
1. Dosage – most multis these days are “one-a-day” however some may require a second tablet to meet a higher daily intake of nutrients. While one tablet a day is convenient, keep in mind that a multi generally offers lower doses of essential nutrients and is usually not enough to counteract a specific nutrient deficiency. A specific nutrient deficiency is considered a serious condition. Higher doses of nutrients may be required and in such cases the supervision of a health care provider is essential.
2. Strength – the level of individual nutrients in a multivitamin & mineral can vary quite a bit when comparing labels. A basic multi will generally have a lower level of nutrients and cost less. More comprehensive multi formulations will often have higher nutrient levels and come at a greater price. Generally, you get what you are prepared to pay for with higher prices multis providing higher levels of nutrients.
3. Vegan/Vegetarian – if this is a consideration, look for the label claim of “vegan or vegetarian”. Some multivitamins & minerals may contain ingredients of animal origin such as vitamin A from cod liver or enzymes. If you are unsure, ask.
4. Interaction with prescription medications – if you are taking prescription medications it is important to check with your health care professional before you take any nutritional supplementation and this includes multivitamin & mineral preparations. While there is risk of negative interactions, there may also be significant benefit to taking a multi if you are on certain medications. Examples include the Oral Contraceptive Pill which tends to increase vitamin B group losses or mineral laxatives which deplete fat soluble nutrients such as vitamins A, E, K and D. Again check with your health care provider before proceeding.
5. Synergies/interactions with other nutritional medicines – if you are taking other nutritional supplements, it is important to ensure you are not doubling up. For example, if you are taking or iron supplements you may not need the additional level of these nutrient provided by a multi. In this case, you may choose an iron free multi.
Once you have considered your requirements for a multi, there are some key quality issues to look out for:
What to look for from a quality perspective:
1. Vitamin E – natural vitamin E is 100% more bioavailable than synthetic vitamin E and for this reason alone is a better choice. Look for d-alpha tocopherol, the natural form. Avoid the synthetic form which is listed on the label as dl-alpha tocopherol.
2. Vitamin A or Betacarotene – choose betacaroten or mixed carotenoids over vitamin A particularly if you are a woman of child bearing age or vegan/vegetarian.
3. Herbs included or excluded – in most cases, herbs included in multis are well below therapeutic dose so don’t offer much benefit. In addition, the inclusion of herbs will push up the cost. More often than not, herbs are included to make a multi look more comprehensive without offering much additional benefit.
4. Antioxidants – look for the inclusion of antioxidants such as vitamin E, betacarotene and zinc for their important free-radical quenching benefits. Other beneficial antioxidants that may be included are lycopene and luteine.
After considering the above recommendations, if you still have in doubt, ask your health care professional or in-store naturopath/nutritionist which multi is best for you. And please remember, while a multi offers both short and long term benefits, it may not be the only answer to your health issues.
References:
Fairfield, K. & Fletcher, R. (2002). Vitamins for Chronic Disease Prevention in Adults. JAMA, 287(23), 3116-3126.
Author: Ananda Mahony ND is a naturopath and skin care specialist. Ananda owns Vitale Natural providing organic skin care online. www.vitalenatural.com.au
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