Is Your Energy Low? It Could Be Your Daily Multivitamin
The world of supplements spreads far and wide, ranging from your basic micronutrients, to names you may never have even heard of. There are so many choices on the market today, you may not know where to start. This is why many people taking their first steps towards health choose to start taking a multivitamin. While starting a multivitamin can be a step in the right direction, not all multivitamins are created equal. We will dive into what you can look for in a comprehensive multi-vitamin so all of your nutrient bases are covered!
In general, you want to look for at least 100% of the DV for vitamins A, B-1 (thiamin), B2 (riboflavin), B-6, B-12, C, D, E, folic acid, and niacin. If you are over 50, look for a multi that also contains 25mcg of vitamin B-12, which is about four times the DV. Many need >1000 mcg of B12 and need to supplement.
Serving size is another factor to consider. Check how many capsules are required per day? Is this reasonable for you? Most multi-vitamins are dosed at 1 pill/day, but it varies by product.
Now we can get into the nitty gritty of each nutrient:
Vitamin A
Preferably, Vitamin A should be in the form of beta-carotene. Your multi should not contain more than 2500 IU as vitamin A palmitate or retinol.
Folic Acid
It should have 400 mcg of folic acid.
Vitamin D
Dr. Tetlow frequently recommends at least 2-4,000 IU vitamin D3 per day (cholecalciferol), which often needs to be taken separately from your MVI (an exception is Life Extension Two Per Day which has 2,000IU).
Vitamin E
The recommended DV is only 30 IU and even that is hard to get in the diet. Look for a supplement that provides 100- 400 IU of d-alpha tocopherol, or a mixture of tocopherols and tocotrienols.
Vitamin C
Minimum of 60 mg per day – you need 250-500 mg per day to saturate tissues.
Zinc/Copper
Your vitamin should provide 15 mg zinc per day. The zinc:copper ratio should be 10:1 for absorption, so look for 2mg copper/day.
Calcium
Realistically, you can’t get what is needed through a multivitamin. The product must provide at least 200-300 mg/day. Most products cannot fit this into a pill or capsule.
Magnesium
It should provide 200-300 mg per day. If you are constipated or have tight muscles, take additional magnesium glycinate and titrate according to 1 bowel movement daily. Contact us for further information about this.
Selenium
It should provide 100-200 mcg per day.
What else is in there?
Many companies include herbs in their multivitamin formulations, for example, as a way to market the vitamin as “gender- specific”, or for a particular medical issue (like “healthy eyes”). The amount of herb present in many of these products is often not enough to be helpful or harmful, bring your multivitamin to your next appointment at PIM and you provider will address any contraindications or possible herb-drug interactions related to your personal case. Your PIM provider can also assess if you even need a multivitamin, or if you should only need targeted vitamins. Sometimes a multivitamin is not necessary.
PIM wants to hear from you! Do you have a multivitamin that you prefer? Do you find this article helpful? Share your thoughts in the comments below!
As a holiday gift from us to you, we are offering a special supplement sale through our online dispensary, FullScript! You will receive an automatic 20% any supplement purchases from our website. We are also offering $50 gift cards in our office.
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If you or your loved one needs help, perhaps you are suffering from the effects of ongoing stress, mood or hormone imbalance, including thyroid imbalance, or you or they are already working with a doctor to address a condition but want a more comprehensive, empowering approach schedule your a 20 minute free consultation or an appointment with Lynda Sherland RN, FNP-C or Zoie Phillips MSPA, PA-C today! Not quite ready to schedule and have questions, quickly get in touch with us today!