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How to Choose a Multiple Vitamin

This article will provide the consumer with a guideline in what to look for when selecting a multivitamin.

Author: Larry Franchi

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Are all Vitamins created equal? Do we need a multiple vitamin?
According to Kathleen M. Fairfield, MD,DrPH; Robert H. Fletcher, MD,MSc
JAMA. 2002;287:3116-3126.

“Reversing a long-standing anti-vitamin policy, The Journal of the American Medical Association today is advising all adults to take at least one multivitamin pill each day.

Scientists' understanding of the benefits of vitamins has rapidly advanced, and it now appears that people who get enough vitamins may be able to prevent such common chronic illnesses as cancer, heart disease and osteoporosis, according to Drs. Robert Fletcher and Kathleen Fairfield of Harvard University, who wrote the new guidelines.

The last time JAMA made a comprehensive review of vitamins, about 20 years ago, it concluded people of normal health shouldn't take multivitamins because they were a waste of time and money. People can get all the nutrients they need from their diet, JAMA advised, adding that only pregnant women and chronically sick people may need certain vitamins.

That was at a time when knowledge about vitamins was just beginning to expand. The role that low levels of folate, or folic acid, play in neural tube defects, for instance, was not known, nor was its role as a major risk factor for heart disease.”

Researchers hope JAMA's endorsement will encourage more people to reap health benefits of a daily multivitamin. With that being said, how do we go about selecting a multiple vitamin. When you walk into a Health Food store are you overwhelmed by all the choices? How do you know if you are taking the best multiple vitamin for you?

Consider the following, any multiple vitamin is only as good as its ability to enter your bloodstream. This is referred to as Bio-availability. If you are taking a multiple vitamin in pill form, try the Tap Test. Simply tap your multiple vitamin on a hard surface. If it sounds like you are taping a rock your multivitamin is most likely very hard for your body to digest and absorb. Capsules seem to be a better alternative to pills and liquid vitamins seems to have the highest absorption levels.

The Physician's Desk Reference (page 1542, #49) shows that 85-90% of nutrients in liquid supplements are absorbed in 22 to 30 seconds.

Another key point, multiple vitamins are only as good as the quality, forms and ratios of their ingredients. Below are some key features to look for in a daily multivitamin.
• Vitamin C: is it buffered or esterified? Does your formula contain
bioflavonoids, which work synergistically with vitamin C.?
• Vitamin E: Is the vitamin E in your multivitamin natural or synthetic?
Does it contain all of the tocopherol divisions of vitamin E?
• Antioxidants: Does your multivitamin contain few or many forms of
antioxidant nutrients? Generally the more different kinds and forms
the better. This is a significant factor when choosing a multivitamin.
The higher quality vitamins will contain many types of antioxidant
nutrients,
• Does your multivitamin contain expensive ingredients such as:
Coenzyme Q10, Alpha Lipoic acid, L-Glutathione, N-Acetyl Cysteine,
Lutein, Zeoxanthin, Lycopene, and Panax Ginseng?
• Does your multivitamin contain the full compliment of B vitamins, in
proper ratios.
• Does your multivitamin contain the important trace (micro) and major
(macro) minerals and electrolytes?
• Does your multivitamin contain food enzymes> Digestive enzymes
assist the body with absorption and digestion of foods and
supplements.
• Does your multivitamin contain Lipotrophic nutrients, which promote
the digestion and utilization of fat, fatty acids and fat soluble vitamins.

Remember, a good multivitamin will support your overall health, strengthen your immune system, increase your energy levels and protect against premature aging.

By following these guidelines you will assure yourself of selecting a high quality multivitamin supplement. Do not be afraid to look at and compare labels. Remember, your goal should be to purchase the highest quality multivitamin at the best possible price. You now have the information to make that possible.

About Author

I have a degree in Health Science with Graduate course work in Nutritional Education. Even though I never pursued a teaching career my passion has always been in the health and wellness industry.

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How to Choose a Multiple Vitamin