Before you run off to your local super-mega-discount mart to grab the cheapest multiple vitamin/mineral on the shelf, keep something in mind. The importance of selecting the right formula is immeasurable. Not only do multiples help bridge the nutritional gaps from poor dietary habits, but they also provide a wealth of life-essential nutrients. Because if you’re like most busy adults, there’s a good chance that you’re not eating perfectly-balanced meals at every single sitting.
If you’ve ever spent any time in a health food store, you’re already well aware of how many different formulas are at your disposal. On any given day, hundreds line the shelves. And it’s not just health foods stores. Many discount chains, supermarkets and drug stores now offer a dizzying selection of products to choose from. At the end of the day, too many people buy-in to the “they’re all the same” philosophy, and base their purchase on the allure of the label or price tag.
As if that wasn’t challenging enough, there’s still the Reference Daily Intake (or RDI, formerly known as the RDA) to consider. At first glance, “100% of the RDI” looks rather impressive. Impressive that is, until you learn that many of these guidelines were initiated decades ago. Vitamin C is one of the best examples. Currently, the RDI for adults is 60 mg. Interestingly enough, this amount was raised from the initial standard of 30 mg established in the 1930’s to prevent sailors from developing scurvy while out at sea.
To help eliminate the confusion, let’s examine what you really need to look for when choosing the multiple that’s right for you.
Vitamin profile
One of the most important things to evaluate when choosing a multiple, is the vitamin profile. Many formulas look complete at a glance, but it’s important to read the labels carefully to ensure that your most basic needs are being met. The best multiples will contain generous amounts of vitamin A, E, C and D, as well as a complete B-complex in the 50 to 100 range. Many formulas also include Vitamin K – a natural compound that helps support healthy bones and circulation.
Mineral profile
Minerals are inorganic compounds essential to metabolism, bone density, cell composition, nervous system function and a host of others. Potassium, Calcium, Iodine, Manganese, Selenium and Zinc are just a few to look for, though many more are required by the body for biological unity. Iron-free formulas have become popular with men, as research has shown that over-consumption may increase their risk of hemochromatosis, a condition that occurs when the body absorbs iron at an abnormally high rate. Unlike women, men don’t lose iron each month, and should only consume additional iron under the supervision of a physician.6
Antioxidants
One of the best ways to identify a quality multiple is by its antioxidant profile. These oxidation-quenching compounds neutralize free radicals throughout the body to help keep cells healthy and stable.7 Vitamins A, E and C, in addition to minerals such as zinc and selenium posses natural antioxidant properties. Some manufacturers enrich their multiples with additional, more potent, specialized antioxidants such as Alpha Lipoic Acid, CoQ10, Grape Seed extract, Lycopene, Lutein and others.
Herbs
For thousands of years, civilizations from every corner of the globe have been using herbs to help promote sound health, healing and wellness. From mood and memory, to circulation and energy, the popularity of supplementing with herbs has grown immensely over the past decade. Today, some of the best multiple formulas include herbs such as Ginkgo Biloba, Ginseng, Nettle, Echinacea and others from added support.
Digestive Enzymes
Many experts agree that some of the most common digestive challenges are brought on by diets low in digestive enzymes.8 These special proteins assist the body in breaking down large food molecules into smaller units that can be metabolized . Many enzymes are manufactured by the body from food.9 But as the caloric integrity of the American diet continues to plummet, far too many people find out the hard way how frustrating it can be to live with a digestive challenge. Digestive enzymes such as Lipase, Amylase, Bromelain and Papain are just a few of the enzymes that can be found in premium multiple formulas.
Supporting Compounds
The most comprehensive multiples can be identified by the presence of supporting compounds such as amino acids, trace minerals and supergreen foods (such as algae, chlorophyll, barley and wheat grass, spirulina, alfalfa, etc…). Select men’s formulas may include prostate-supporting compounds such as saw palmetto and lycopene. Woman’s formulas often include compounds such as soy isoflavones, wild yam, dong quai, chasteberry and others to help support more female-specific needs.
References
1. Hemila, H. Does vitamin C alleviate symptoms of the common cold? A review of current evidence. Scand J Infect Dis. 1994;26:1–6.
2. Pauling L: Vitamin C and the Common Cold. San Francisco: WH Freeman, 1976.
3. Feskanich D, Weber P, Willett WC, et al. Vitamin K intake and hip fractures in women: a prospective study. Amer Jour of Clin Nutr. 1999;69:74–79.
4. Schoenthaler SJ, Bier ID. Vitamin-mineral intake and intelligence: a macrolevel analysis of randomized controlled trials. Jour of Alternt Complement Med. 1999;5:125-134.
5. P. Garry, W. Hunt and R. Baumgartner, Effects of Iron Intake on Iron Stores in Elderly Men and Women: Longitudinal and Cross-Sectional Results. Jour of the Amer College of Nutrition, Vol. 19, No. 2, 262-269 (2000)
6. Nelson M, Ash R, Mulvhill C, et al. Iron status, Diet and cognitive function in British adolescent girls. June 26–30; University College, Cork, Ireland.
7. Balch J: The Super Antioxidants, M. Evans and Company Publishing, 1998
8. Kleveland PM, Johannessen T, Kristensen P, et al. Effect of pancreatic enzymes in non-ulcer dyspepsia. A pilot study. Scand J Gastroenterol. 1990;25:298–301.
9. Brudnak, Mark A. Enzyme Therapy, digestion, and Acidosis. Townsend Letter for Doctors and Patients; 12/1/2002
