Is Your Energy Low? It Could Be Your Daily Multivitamin

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: Check how many capsules are required per day? Is this reasonable for you?

*Please note this is blog is not intended as medical advice, please always consult your provider before making any changes to your supplement routine.

Vitamin A

Preferably, should be in the form of beta-carotene. Should not contain more than 2500 IU as vitamin A palmitate or retinol.

Folate

Should contain folate. Those MTHFR mutations need methylated folate and B vitamins. Lokk for a multivitamin that contains methylfolate.

Vitamin D

I frequently recommend 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

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

Should provide 15 mg zinc per day. The zinc:copper ratio should be 10:1 for absorption, so look for 2mg copper/day.

Calcium

Probably can’t get what is needed in MVI. Most provide 200-300 mg/day.

Magnesium

Should provide 200-300 mg per day. If constipated or have tight muscles, take additional magnesium glycinate and titrate according to 1 bowel movement daily.

Selenium

Should provide 100-200 mcg per day.

What else is in there?

Many companies include herbs in their MVI preparations, for example, as a way to market the MVI 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 in your personal case.

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!

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Jill MaddockComment