The Multivitamin Dilemma
Mar 14, 2022
I often get asked if I take a multivitamin so here's my long-winded thoughts on this topic...
In an ideal world, we would all have the perfect diet and wouldn't need very many supplements to give our bodies what they need. However, with today’s farming practices and the Standard North American Diet, it’s difficult for us to get all of the nutrition that we need to thrive. So for most people, it makes sense to use supplements.
First off, I’m not opposed to high-quality multivitamins and in fact, I used to take one. The main issue I have is that people will often go out and buy the cheapest one possible. Unfortunately, not all vitamins/supplements are created equally.
Here's my problem with lower quality multivitamins:
1. Vitamins/Supplements aren't always in a form you can ABSORB and UTILIZE.
Tablets are less expensive than capsules to produce so you will often see a major price difference with these on the store shelves. The problem is that tablets are difficult for your body to break down and we can't absorb all of their nutrients.
The label could read that it has 100% of your recommended daily intake but if it is in a form that is not absorbable, it could be useless to your body (i.e. expensive pee). What comes to mind for me is the old Flintstone vitamins or the classic “One a Day.” These products were great at marketing but they do very little to boost your nutritional status.
2. They don't often have enough of what my body needs.
Many multivitamins will not contain enough of the things our bodies need. In turn, I end up having to take additional supplements anyway. For example, most supplements that have vitamin D do not contain enough for Canadians to create sufficiency. It’s great that they include it but I am going to have to take extra anyway.
On another note, some nutrients have to be taken multiple times a day to be fully utilized. I know for me (and a lot of my patients) this is a problem as I find it challenging to have to take something multiple times per day.
Remember that some vitamins (like B and C) are water-soluble, meaning your body cannot store extra and will just excrete what it doesn’t need.
3. Our health is not a one-size-fits-all approach.
I am doing my best to fine-tune my own personal biology. Part of this started years ago when I had my DNA tested for certain “flaws”. How this shows up in my supplementation is that I will take specific things that I know are weak spots for me and I also avoid certain forms of vitamins that my body does not do well with. For example, how you process vitamin D, certain B vitamins and iron is very unique from person to person.
4. They can contain vitamins in the wrong form.
There are a few examples of vitamins such as folic acid and B12 that are not in the most absorbable form. For example, if you look at the labels, you will likely find B12 in the form of cyanocobalamin. However, it is better utilized in the methylcobalamin form. The same is true for folic acid – it is found in the natural folate form in foods and in the body but a lot of people cannot convert the folic acid into folate.
Also, minerals such as calcium and magnesium will be added to make the label look complete but they often come in forms that make it very difficult to absorb and/or utilize.
5. They often contain fillers and binders.
This is another major issue with lower-quality products. This is especially true for tablets as they have to use certain chemicals to help bind it together to make it easier to swallow. Tablets are cheaper but how much is your body actually utilizing? You get what you pay for!
What I do instead:
I do believe that a diet rich in organic fruits, organic vegetables and high quality protein is a better option, as studies have shown they contain more vitamins, minerals, and antioxidants.
For protein, I look for free-range, grass-fed, and wild-caught protein sources as they contain less toxic materials and also higher nutrient density profiles.
These foods make up the majority of my diet. I will selectively add additional vitamin D, omega-3, magnesium, zinc, and a vitamin B complex. I also cycle my probiotic sources to provide a variety of strains for my microbiome. Lastly, I also add in a powdered greens drink multiple days/week.
If this does not sound like your regular nutrition choices then it could make sense to take a multivitamin but please (pretty please) go to a trusted source like Parks Health Shop and talk to someone about some high-quality options that will benefit your healthy lifestyle.
You really do get what you pay for so invest the extra few dollars and get a product your body can utilize!
Remember that a healthy person has 1000 wishes but an unhealthy person only has 1. You are worth every penny :)