Ananda Mahony
NaomiWhich Multivitamin/mineral is right for you? (LINK)
August 28th 2008 02:32
In an ideal world, we would get all the nutrition we need from the food we eat however research supports what many holistic health professionals have long said, in this day and age we simply aren’t getting the nutrients we need from our diet. Reasons for this lack are numerous from poor nutrient soil quality and intensive farming techniques to western food diets and modern day stressors placing a greater demand on our bodies. The lack of nutrient intake has become so significant that The Journal of American Medical Association (JAMA) now recommends a daily multivitamin as a way of supporting our nutritional needs and promoting better health.
A daily multi may not answer to all of today’s ills but it is seen as a form of “insurance” against less than optimal nutrient intake (Fletcher & Fairfield, 2002). Taking a daily multi may also promote increased energy and reduced stress levels in the short term. In the long term, it may offer some benefits for increased cardiovascular health and improved eye and brain health as well as a decreased risk of osteoporosis.
Sounds pretty good? The question is, when looking at the array of multivitamins available, how do you know which one is for you? Walking down the aisle of a healthfood store or pharmacy it is possible to identify 15 or more different types of multivitamin & mineral: one for women, another for men, a seniors version and one that promotes cardiovascular health, more ingredients or less...the list goes on.
Given the multitude of choices, it can be difficult to know which one is best suited to your individual needs. Keep in mind it might be different one than for your spouse, friend or child. So firstly, let’s look at some key questions to ask yourself when deciding which multi is right for you:
1. Gender – do you want a multi that is formulated specifically for your gender? Specific multis for men or women are based on a common set of assumptions about their differing nutrient requirements. A men’s multi is more likely to contain more zinc and less iron than a women’s multi. Zinc is required for prostate and reproductive health in men. Whereas while women also need zinc, they lose some iron each month during their menstrual cycle so the assumption is that they have a greater need for this particular nutrient.
Women’s multivitamins are also more likely to contain higher levels of folic acid, up to 400mcg per daily tablet. This is to help combat the likelihood of neural tube defects which is linked to low levels of folic acid in women during pre-conception and early pregnancy.
2. Age group or specific needs – multis are often formulated for the specific needs of the young, the elderly or for pregnant women. Children’s multi formulations tend to be quite simple and lower dose purely because they are smaller and as a result, require less daily intake of key nutrients than adults. Key nutrients for brain, eye and motor skills in children include vitamin A, zinc, iron, iodine and fish oils. When choosing a multi for your child, ensure at least the first 4 nutrients are included. Fish oil may or may not be included however, can be taken separately.
With regard to seniors, homocysteine lowering factors for cardiovascular health are essential and these include folic acid, vitamin B12 and B6. Vitamin E is also important as low levels in the elderly are associated with poor immune function. Sometimes, ingredients that support digestion such as digestive enzymes or hydrochloric acid are also included. This is to support the decline in digestive function that is commonly associated with the ageing process.
In addition to extra folic acid, multis for preconception, pregnancy and breastfeeding are likely to include omega 3 fatty acids, often in the form of fish oil. Omega 3 fatty acids are essential for foetal brain and eye development so are important. If this ingredient isn’t included it is a good idea to take it in addition to a multi. The other key factor to look for in preconception/pregnancy multis is that it excludes vitamin A and instead includes betacarotene or even better, mixed carotenoids. There is some risk that in high doses, vitamin A may have harmful effects on a growing foetus. Compulsory label warnings will state that doses over 5000iu of vitamin A may be harmful during pregnancy. On the other hand, vitamin A precursors betacarotene and/or mixed carotenoids are not harmful during pregnancy and supply the body with these necessary nutrients.
One final note about folic acid, it is important that a preconception/pregnancy multi supplies a daily dose of at least 400mcg of folic acid as this is considered the minimum dosage requirement for protection against neural tube defects.
A look at other important factors to consider in my next post.
A daily multi may not answer to all of today’s ills but it is seen as a form of “insurance” against less than optimal nutrient intake (Fletcher & Fairfield, 2002). Taking a daily multi may also promote increased energy and reduced stress levels in the short term. In the long term, it may offer some benefits for increased cardiovascular health and improved eye and brain health as well as a decreased risk of osteoporosis.
Sounds pretty good? The question is, when looking at the array of multivitamins available, how do you know which one is for you? Walking down the aisle of a healthfood store or pharmacy it is possible to identify 15 or more different types of multivitamin & mineral: one for women, another for men, a seniors version and one that promotes cardiovascular health, more ingredients or less...the list goes on.
Given the multitude of choices, it can be difficult to know which one is best suited to your individual needs. Keep in mind it might be different one than for your spouse, friend or child. So firstly, let’s look at some key questions to ask yourself when deciding which multi is right for you:
1. Gender – do you want a multi that is formulated specifically for your gender? Specific multis for men or women are based on a common set of assumptions about their differing nutrient requirements. A men’s multi is more likely to contain more zinc and less iron than a women’s multi. Zinc is required for prostate and reproductive health in men. Whereas while women also need zinc, they lose some iron each month during their menstrual cycle so the assumption is that they have a greater need for this particular nutrient.
Women’s multivitamins are also more likely to contain higher levels of folic acid, up to 400mcg per daily tablet. This is to help combat the likelihood of neural tube defects which is linked to low levels of folic acid in women during pre-conception and early pregnancy.
2. Age group or specific needs – multis are often formulated for the specific needs of the young, the elderly or for pregnant women. Children’s multi formulations tend to be quite simple and lower dose purely because they are smaller and as a result, require less daily intake of key nutrients than adults. Key nutrients for brain, eye and motor skills in children include vitamin A, zinc, iron, iodine and fish oils. When choosing a multi for your child, ensure at least the first 4 nutrients are included. Fish oil may or may not be included however, can be taken separately.
With regard to seniors, homocysteine lowering factors for cardiovascular health are essential and these include folic acid, vitamin B12 and B6. Vitamin E is also important as low levels in the elderly are associated with poor immune function. Sometimes, ingredients that support digestion such as digestive enzymes or hydrochloric acid are also included. This is to support the decline in digestive function that is commonly associated with the ageing process.
In addition to extra folic acid, multis for preconception, pregnancy and breastfeeding are likely to include omega 3 fatty acids, often in the form of fish oil. Omega 3 fatty acids are essential for foetal brain and eye development so are important. If this ingredient isn’t included it is a good idea to take it in addition to a multi. The other key factor to look for in preconception/pregnancy multis is that it excludes vitamin A and instead includes betacarotene or even better, mixed carotenoids. There is some risk that in high doses, vitamin A may have harmful effects on a growing foetus. Compulsory label warnings will state that doses over 5000iu of vitamin A may be harmful during pregnancy. On the other hand, vitamin A precursors betacarotene and/or mixed carotenoids are not harmful during pregnancy and supply the body with these necessary nutrients.
One final note about folic acid, it is important that a preconception/pregnancy multi supplies a daily dose of at least 400mcg of folic acid as this is considered the minimum dosage requirement for protection against neural tube defects.
A look at other important factors to consider in my next post.
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Comment by Lara M
Love Speaks
Food Slate
Yep, sadly we're not getting all the nutrients that we need. I eat well and am healthy but have been having some chronic problems -- tests revealed that I was actually below range for a couple of essential vitamins -- which means I have to pop like 3 pills a day to be in a healthier range...!
The range of multivits and vits available can be more of a problem -- like u pointed out which one do you buy?! More so though, I think cost is a huge issue. Sure, there's lots of R & D into it but each bottle is expensive...and surely the cost of it is not that much...
Comment by naturestherapy
Thanks for the comment. I recommend you avoid products with added herbs as this is a huge cost driver from an R&
Ananda
Comment by Lara M
Love Speaks
Food Slate
Thanks Ananda.
Comment by naturestherapy
Here are some that I think have good formulations:
Ethical Nutrients - Super Multi
Ethical Nutrients - Super Multi Plus (this has herbs but at good doses)
Metagenics Meta B
Blackmores Sustained Release Multi
I am sure there are others but these are ones that I generally recommend.
Ananda
Comment by Lara M
Love Speaks
Food Slate