Choosing the Best Multivitamin
There are three categories where most of the major brands fail:
Quantities
It is very difficult to find a multivitamin/mineral formula that contains optimal levels of every vitamin and mineral in the correct forms. One reason is that most formulas try to measure-up in terms of the recommended daily allowance (RDA), which was never intended to provide optimal levels of nutrients but rather to prevent diseases that arise from severe deficiencies. Avoiding severe deficiencies does not equal good health.
Forms
Most major brands contain synthetic vitamins and minerals derived from "rock" sources, making them less potent and bioavailable than natural ones.
Unnecessary Ingredients
Fillers, toxic ingredients like nickel, and adding iron to a men's supplement are things that not only fail to support optimal health but actually damage it.
A Look at the #1 Multivitamin
Let's take a look at Centrum®, the most popular multivitamin on the market and the one that claims to be the "#1 doctor-recommended multivitamin brand," for some real examples of these issues.
Iron
This one is particularly problematic for men because most already have an abundance of iron stored in tissue. Taking an additional 18 mg of iron each day will contribute to free radical generation, accelerating the aging process.
Although women menstruate, which removes some of the excess iron, additional iron is not necessary. Iron deficiency can be related to other factors, such as low stomach acid production and/or low B12 and folate levels.
Vitamin C
60 milligrams of vitamin C is only enough to prevent scurvy, the most severe deficiency. Much larger amounts of vitamin C can help guard against arterial diseases, which are believed to thrive when there are less than optimal levels of vitamin C in the diet.
Centrum also contains plain ascorbic acid, which is much less effective than a full complex vitamin C with bioflavonoids. These bioflavonoids (such as rutin, hesperidin, and quercetin) increase vitamin C’s potency by 400%.
Although we can fault Centrum for the form of vitamin C used, most multivitamin formulas do not contain optimal levels of C, most likely because the amount needed for optimal health is quite large. The optimal amount of vitamin C should range between 2,000 milligrams to 3,000 milligrams depending on body weight. Also, vitamin C should be taken away from food, due to the fact that it increases iron absorption.
Vitamin E
Centrum's synthetic form of vitamin E is much less effective than naturally-derived vitamin E. Vitamin E in the natural form can protect against free radicals and help keep the immune system strong. The "L" in the dl-alpha tocopherol means it is synthetic vitamin E. The body absorbs twice as much natural vitamin E compared to synthetic and the synthetic form is excreted three times faster than natural vitamin E.
Notably lacking in Centrum are the other vitamin E fractions, such as beta, delta, and gamma tocopherols, as well as all of the tocotrienol fractions. Vitamin E should contain most or all of its natural isomers, which makes it a complete vitamin E for proper assimilation and biological activity.
The amount of vitamin E in Centrum is also quite small and far from an optimal amount. Vitamin E requirements vary in each person, however the safe upper limit is 1,500 IU.
If doses of vitamin E exceed 400 IU, it is important to boost intake of tocotrienols, a close cousin of vitamin E. The reason is that tocotrienols are more potent than standard vitamin E, and that a large dose of vitamin E will impair absorption of the tocotrienols.
Vitamin K
The vitamin K found in Centrum is below the levels required to protect against arterial calcification, containing roughly half the amount required for basic protection. Additionally, the form of vitamin K used is phytonadione, which is not natural and is not hypoallergenic.
It is currently believed that the minimum amount of vitamin K needed for optimal heath depends on the form used. Vitamin K1 may require doses in excess of 5,000 micrograms for optimal benefit. In the form of Vitamin K2, dosages exceeding 45 micrograms are needed for menaquione-7, -8 or -9 and doses exceeding 5,000 micrograms are needed for menaquinone-4.
B Vitamins
Of the B-Vitamin family or B-complex, Centrum contains only synthetic forms, which are nowhere near as effective or powerful as natural forms that contain more "energy" or action potential.
Centrum also contains folic acid, not folate. Folate is the real form of the B-vitamin family known as vitamin B9, while folic acid is synthetic.
It is estimated that up to 50% of the population have some defect in the enzyme responsible for the conversion of folic acid into folate. While up to 50% have a partial defect in this enzyme pathway, 1 in 5 people have an altered form of the enzyme, completely preventing conversion.
This means that folate works in everyone but folic acid does not. On top of that, folic acid supplementation can reduce the absorption of folate naturally found in foods, putting those with an enzyme problem at risk.
Others
Centrum’s form of calcium, magnesium, chromium, zinc and copper are also less than ideal. Minerals are best absorbed when they are in a "food state" or a complex form, which means they contain natural co-factors and are negatively charged.
A food state is naturally preferable over the "rock" mineral form, such as calcium carbonate, magnesium oxide, zinc oxide, and cupric oxide found in Centrum.
Nickel?
Centrum contains the toxic mineral, nickel, which has no known useful function in the body. We are unsure as to why they include it in their product.
A Better Choice
To contrast, let's take a look at the Vitamin Code for Men multivitamin and mineral formula which is derived purely from natural sources.
Even when the amounts seem small, the natural forms are far more bio-available and active because the body recognizes them as food. This makes them easy to digest, even on an empty stomach.
Additionally, it contains various other natural substances which further enhance its nutrient profile.
Vitamin C
Although it contains the same amount of vitamin C as Centrum, bioflavonoids increase its effectiveness by 400%. Bioflavonoids are part of a natural vitamin C complex, improving the integrity of connective tissue.
As mentioned above, most multivitamin formulas do not contain optimal levels of vitamin C, most likely because the amount needed for optimal health is quite large.
Vitamin E
Vitamin Code for Men also contains the same quantity of vitamin E, but the inclusion of most of the fractions make it more of a complete vitamin E, improving its assimilation and biological activity.
Of special interest is that this multi contains isomers of vitamin E (tocopherols) and tocotrienols, which are more potent than vitamin E tocopherols by themselves.
B Complex
All of the B-complex vitamins are in their natural form, assuring that they will work properly in the body.
Note that while the label lists folic acid, this product actually contains folate. This may be intentional as most people recognize folic acid, rather than folate.
Others
Minerals such as the ones found in this formula are natural complexes, as a food, rather than in a “rock” mineral form, such as calcium carbonate, magnesium oxide, zinc oxide and cupric oxide.
The minerals in this formula can be utilized much more effectively than a standard multi-vitamin and mineral supplement.
Final thoughts
For clinical purposes, some people may require high-dose synthetic vitamins, such as certain B-vitamins and Ascorbic acid (vitamin C). Naturally-derived vitamins are preferred, but should not be relied on exclusively when under the care of a medical professional.
Quality multi-vitamin/mineral formulas
Vitamin Code for Men
Source of Life
MegaFood
Every Man
The information presented is not intended to diagnose, treat, prevent, or cure disease. Please speak with your doctor before starting any diet, exercise, or supplement program.
Comments (3)
Good stuff, looking for a good multivit. at the moment myself, so this comes right in time -big Thanks!
ps: what's up with the nickle, lol???
Brian, between the 4 multivit. whitch one do you use yourself?
I rotate these generally when they are on sale or on special promotion. I prefer the Mega Food version though. Also, I take additional vitamin C (away from food). I have yet to find a perfect multi, but for general purposes, this suffices.
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