Are Multivitamins Worth it? My Top 5 Multivitamin Options

Short answer is Hell yes!

The best way to help improve your health is to eat a “healthy balanced nutrient rich diet.” But that is sometimes easier said than done. The Amercian diet is nutrient poor to say the least, and beyond backwards. Empty calories and over processed foods.

When a happy meal at McDonald’s is cheaper than a salad at the grocery store… we have a problem.

If you want, we can even go into the amount of chemicals that America lets into our diets that are downright outlawed in other countries because of known health risks. (but that’s another post entirely)

So what does a multivitamin do?

Multivitamins come in and help to bridge the gaps and plug the holes that are left in our nutritional needs for the day. Think of them like nutritional health insurance. I recommend a “good” multivitamin to all of my patients, as part of the foundation of their health.

Benefits of taking a good multivitamins

There have been some studies out there which show the benefits include:

• • Improved weight loss and less hunger– It’s true. According to a study done by Cambridge University in 2008. They found that men and women who consume a multivitamin tend to be more satiated (less hungry) and weight less.

• • Improved memory– In a recent article from Lincoln University they were talking about a recent study that was published in the Alzheimer’s Association journal which showed that taking a daily multivitamin can reduce cognitive again by as much as 60%.

• • Slowed aging– Hey there beauty queen! A study done by the Natural Journal of Medicine shows that people who consume multivitamins tend to have a longer telomere length. What is a telomere? They are the binding proteins that are found on the ends of your chromosomes. “They effectively act like the tips on the ends of shoelaces to keep the chromosomes from unraveling.” In theory, shortening of telomeres is one of the causes of what we know as biological aging.

• • Decreased risk of dying from heart disease- There was another study that showed that the use of multivitamins for 3 years or more showed reduced risk of dying from cardiovascular disease by 44% for women.

But what is a “good” multivitamin???

“WHOLE FOOD BASED”

Whole food based multi’s are better than synthetic. While more widely available and cheaper, most “One a day’s” are not sourced from whole food sources. The reason I like whole food based sources is because your body will have an easier time recognizing and utilizing what it is that you have just ingested.

“Ah, I know that this is part of broccoli, or kale… I can use this” and the nutrients get pulled out and allocated to where they are needed.

I like to use the rule… If I can’t easily pronounce it, it’s probably not a good idea to put it into your system.

The only thing I like synthetic… is the oil in my car

Personal preference

I believe that capsules are better than tablets. They break down easier which means that they have more time to be absorbed and utilized by your body. The downside to this is that this also means that odds are you are going to have to take more than one pill. Those tablets are created under so many pounds of pressure, it needs more time in your digestive system to break down.

So if the idea of swallowing a few more pills doesn’t turn you off…I would go with the capsules.

And trust me I have heard it all…

“It’s a waste of money.”

“It’s just expensive pee”

 Let’s talk about the urinary elephant in the room. Are you going to pee some of these vitamins out? Short answer… yes. But why?

Solubility

Super fancy word that just means “what it’s able to be dissolved in.”

Vitamins fall into two categories – Water soluble and Fat soluble.

So are you going to “pee it out?”

Yes, some, but that’s because some of the vitamins contained within are water soluble. This means that the body will only hold on to what it needs to at that time. The rest will be dissolved in water and peed out. The body doesn’t “store” water soluble vitamins. Like it does “fat soluble” vitamins in our fat cells.

So that’s why, when you flip your multivitamin bottle over, you can see some crazy percentages next to some of these ingredients. Most common offenders are the B vitamins. Like B6 and B12. You can see these percentages in the 100’s or thousands. They are water soluble, and your body will only use what it needs. And sometimes it needs more than others. In the case of B vitamins, they are what our bodies burn through when we are under stress… so sometimes we need more than 100%. 

Random side note: I love B vitamins!!! Get yourself a B complex! Super good for hair, skin, nails and energy production. (also a different post ) Full disclosure it will make your pee turn super yellow, almost neon, when you take high dose B’s. It’s totally normal and not anything to get worried about.

Here are the top 5 multivitamins that I love.

1. 1. 1. Garden of Life Vitamin Code– I love just about everything from this company. They are whole food based, gluten free, non GMO certified. This multivitamin also contains probiotics so it’s also good for your gut health as well.
      2. Ritual– These products are backed by published peer-reviewed studies. Their formula is   vegan, sugar-free, gluten-free, dairy-free, nut-free, soy-free. Ritual has patented beadlet technology. This formula focuses on brain health, bone health, blood building, and antioxidant support. 
      3. Thorne Basic Nutrients– Thorne has been a trusted brand for many years now (I personally use their B Complex daily.) Their formula is very comprehensive and is only 2 capsules per day. They collaborate with the Mayo Clinic and proudly partner with 11 US Olympic teams.  This blend contains no contain gluten, eggs, tree nuts, peanuts, dairy, soy, fish, or shellfish.  
      4. New Chapter Womens Multi and Immune Support– Immune, energy and anti-aging support. This “One a day” is in tablet form. It contains whole foods and probiotics in an easily digestible form. Made with Certified Organic Vegetables & Herbs, Non-GMO Project Verified, Vegetarian, Certified Kosher, Certified Gluten Free, No Synthetic Fillers,  or No Animal Gelatin.
      5. Multivitamin for Women by Ancient Nutrition– This is a great multivitamin that is focused on helping women with immune health, bone health, and blood health. And it’s only one capsule a day.  Ancient Nutrition uses traditional Chinese herbs that have been around for over 2000 years. It’s formula is made from real food nutrients without any binders, fillers, artificial colors, sweeteners or additives. 

What do I personally take?

LIFELONG VITALITY from doTERRA- This did not go in my top 5 multivitamin list because it’s so much more than “just a multivitamin.” It’s a comprehensive system that encompasses so much more. This one system takes the place of almost all my supplements. It’s a combination of three different complexes that are meant to work together. 

Microplex VMz-

Provides 22 essential vitamins and minerals to support normal growth, function, and maintenance of cells
• Fights free radicals with the antioxidant vitamins A, C, and E
• Supports healthy metabolism and cellular energy
• Supports bone health with calcium, magnesium, zinc, and vitamin D
• Supports healthy immune function
• Supports healthy digestion*
• Provides systemic benefits of vitality and wellness associated with optimal intake of essential nutrients
• A balanced blend of essential vitamins including the antioxidant vitamins A, C, and E; an energy complex of B vitamins; presented in a patented glycoprotein matrix for enhanced bioavailability*
• Includes a balanced blend of chelated minerals including calcium, magnesium, zinc, selenium, copper, manganese, and chromium
• Includes a whole-food botanical blend of kale, dandelion, parsley, kelp, broccoli, brussels sprout, cabbage, and spinach.

ALPHA CRS+

• Supports healthy cell function by reducing oxidative stress to DNA and other critical cell structures• Supports healthy response to oxidative stress in cells*
• Supports cellular energy by supporting healthy mitochondria and by supplying metabolic factors
of energy production*
• Supports healthy cellular immune function*
• Supports mental clarity and brain function*
• Contains a proprietary antioxidant cellular longevity blend exclusive to dōTERRA that includes potent amounts of powerful polyphenols including baicalin from scutellaria root, resveratrol from Polygonum cuspidatum, ellagic acid from pomegranate, proanthocyanidins from grape seeds, curcumin from turmeric root, and silymarin from milk thistle to help support healthy cell function

• Contains a standardized extract of Boswellia serrata for boswellic acid that supports healthy cell function*
• Contains a standardized extract of Ginkgo biloba that supports mental clarity and function*
• Includes potent levels of metabolic factors of cellular energy (coenzyme Q10, quercetin, alpha-lipoic acid, and acetyl-l-carnitine)*
• Made with sodium lauryl sulfate-free vegetable capsules; does not contain milk or animal product

xEO MEGA-

• Promotes heart and circulatory health
• Supports healthy joint function and comfort†
• Provides immune-boosting nutrients†
• Protects against lipid oxidation and supports healthy function of the brain, eyes and nervous system†
• Promotes healthy skin†
• Delivers 900 mg of pure, concentrated, molecularly filtered fish oil with 300 mg of EPA and 300 mg of DHA per daily serving, and 65 mg of other Omega-3s

• Provides a wide range of omega-3 fatty acids including EPA, DHA, ALA, and SDA from marine and plant sources to help maintain a healthy balance of these vital nutrients†
• Includes the powerful antioxidant carotenoid,
astaxanthin†
• Formulated with a proprietary blend of CPTG Certified Pure Tested Grade® essential oils of Clove, Frankincense, Thyme, Cumin, Wild Orange, Peppermint, Ginger, Caraway, and German Chamomile
• Includes 20 mcg of natural Vitamin D and 40 mg of natural Vitamin E

The Benefits:

• General wellness and vitality
• Antioxidant and DNA protection
• Energy metabolism
• Bone health
• Immune function
• Stress management
• Cardiovascular health
• Healthy hair, skin, and nails
• Eye, brain, nervous system
• Liver function and digestive health
• Lung and respiratory health
• Gentle on stomach
• Does not contain genetically modified material, dairy-free

Any way you decide, a good multivitamin is a beautiful foundation to lay for your healthy journey. 

Peace be with you friends…

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