Multivitamins: A Closer Look

Multivitamins are dietary supplements containing a combination of vitamins and minerals. They are designed to provide a range of essential nutrients that may be lacking in a person's diet.

What's Inside a Multivitamin?

The specific ingredients can vary widely between brands and formulations. However, common components often include:

• Vitamins:

  • Vitamin A: Supports vision, immune function, and cell growth.

  • Vitamin B complex (B1, B2, B3, B6, B12, B9 (Folate)): Essential for energy production, nerve function, and red blood cell formation.

  • Vitamin C: An antioxidant that supports immune function, collagen production, and iron absorption.

  • Vitamin D: Crucial for calcium absorption, bone health, and immune function.

  • Vitamin E: An antioxidant that protects cells from damage.

  • Vitamin K: Important for blood clotting and bone health.

  
  

• Minerals:

  • Calcium: Essential for strong bones and teeth.

  • Iron: Necessary for red blood cell production and oxygen transport.

  • Magnesium: Involved in numerous bodily functions, including muscle and nerve function.

  • Zinc: Supports immune function, wound healing, and taste.

  • Selenium: An antioxidant that protects cells from damage.

  • Copper: Essential for iron absorption and energy production.

  • Chromium: Helps regulate blood sugar levels.

  
  

Choosing a Quality Multivitamin

With so many options available, selecting the right multivitamin can seem overwhelming. Here are some key factors to consider:

• Form: Multivitamins come in various forms, including tablets, capsules, gummies, and liquids. Choose the form that best suits your preferences and any swallowing difficulties.

• Ingredients:

  • Look for a balanced blend: Ensure the multivitamin provides a range of essential vitamins and minerals in appropriate amounts.

  • Avoid excessive amounts: Some multivitamins may contain high doses of certain nutrients, which can be harmful in some cases.

  • Check for added ingredients: Some multivitamins may include additional ingredients like herbs, antioxidants, or probiotics.

  
  

• Quality and Purity:

  • Choose reputable brands that adhere to good manufacturing practices (GMP).

  • Look for third-party certifications, such as those from USP (United States Pharmacopeia) or NSF International.

  • Consult with a Healthcare Professional: Discuss your specific needs and any existing health conditions with a doctor or registered dietitian. They can help you choose the most appropriate multivitamin for you.

  
  

Daily Vitamin and Mineral Needs

The recommended daily allowance (RDA) for vitamins and minerals varies depending on age, sex, and other factors such as pregnancy and lactation.

• RDA: The RDA represents the average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97-98%) healthy individuals in a particular life stage and gender group.

• Upper Limit: This refers to the highest average daily nutrient intake level likely to pose no risk of adverse health effects for almost all individuals in a particular life stage and gender group.

  
  

Important Considerations:

• Diet is Key: A balanced diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats is the foundation of good health. Multivitamins are intended to supplement a healthy diet, not replace it.

• Not a Cure-All: Multivitamins are not a magic bullet for preventing all diseases. They are not intended to treat or cure any specific health condition.

• Potential Side Effects: Some multivitamins may cause side effects such as stomach upset, diarrhea, or constipation.

• Drug Interactions: Some multivitamins can interact with certain medications.

• Pregnancy and Lactation: If you are pregnant or breastfeeding, consult with a healthcare professional before taking any supplements.

• 
  

Multivitamins I take or highly recommend:

• Codeage Men’s Daily Multivitamin - made with real whole foods and offers probiotics, fermented vitamins, enzyme-activated minerals, fruits, vegetables, and a men’s vitality blend. This multi is fermented to increase the bioavailability of the vitamins.

• Codeage Women’s Daily Multivitamin - a special wellness blend, featuring whole foods, fruits, and vegetable extracts, plus adaptogens like ashwagandha and holy basil, and antioxidants from turmeric and reishi mushroom. This multi is fermented to increase the bioavailability of the vitamins.

• THORNE Multi-Vitamin Elite - a good multi that is optimized for AM/PM, to give you the nutrients you need for energy during the day, and to help for a calm, relaxing evening.