Does Your Multi-Vitamin Pass the Test?
Feb 04, 2010 by Bill Rawls, M.D.
Chances are, you are one of the millions of Americans taking a daily multi-vitamin. This is a smart move, as a daily multi-vitamin can provide an important “insurance policy“ against nutrient deficiencies and the metabolic imbalances associated with them. But— and this is an important BUT—not just any multivitamin will do!
There is very little evidence that the synthetic vitamins found in the majority of multi-vitamins are beneficial. In fact, some studies even suggest that synthetically-derived vitamins and inorganic forms of minerals may actually do more harm than good. For a multi-vitamin to be effective, it should be composed of vitamins and minerals in natural forms that can be easily assimilated by the body. It should not be clouded with herbal ingredients or essential fatty acids, which always seem to be under-dosed and inappropriately placed when found within a multi-vitamin.
After scrutinizing hundreds of multi-vitamins on the market, I have found only a limited number that may be worth considering. The multi-vitamin line that I have selected for the First Do No Harm Multi-Vitamin is manufactured under our private label by a company that sells exclusively to physicians. Of the few multi-vitamins on the market that met my standards for quality, this company offered the most competitive prices by far.
Here are a few tips for evaulating the ingredients of your multi-vitamin:
Vitamin A: though essential for many functions within the body, too much vitamin A is toxic. A multivitamin should not contain more than 10,000 units of vitamin A by itself. Children should not take vitamin A at all. Natural carotenes (such as beta-carotene) are converted to vitamin A in the body and are a safer route for supplementation.
Vitamin B: B vitamins are easy to acquire through a healthy diet, but obtaining via a multivitamin is acceptable. B-vitamins are water soluble and toxicity with over-supplementation is rare. Strict vegetarians, individuals with gastrointestinal conditions or individuals having had a gastric bypass should receive extra supplements of B-12.
Folate: Folic acid is not a naturally occurring folate in the human body. Though folic acid is accepted as the standard in most supplements, some experts suggest that naturally occurring folates are better assimilated by the body and therefore are superior for supplementation purposes. Folic acid is readily absorbed, but is an inactive form of folate that must be enzymatically converted to active folate within the body. This process happens more readily in some individuals than others.
Vitamin C: extra vitamin C is important in times of stress, but an everyday supplement should not exceed 750mg.
Vitamin D: becoming recognized as one of the most important vitamins for supplementation. A multivitamin should contain as least 400mg. Individuals over fifty, especially postmenopausal females should be getting at least a 1000mg a day total, depending on daily sun exposure.
Vitamin E: there are eight different forms of vitamin E, all with different uses within the body. The “gamma” form is the most common in the heart. Loading up the body with one form, namely synthetic d-alpha tocopherol, as found in most supplements makes little sense. Look for mixed natural tocopherols in your multivitamin.
Iodine: important for normal function of the thyroid gland. Recent evidence suggests a link between low iodine levels and breast cancer.
Iron: should be an optional ingredient. Children and menstruating women need a reliable natural source of iron, but men and postmenopausal women generally should not take extra iron.
Minerals: best assimilated by the body when found in organic forms, such as amino acid chelates, rather than the more commonly found inorganic forms (eating rocks is not the best way to get your daily minerals!). Calcium citrate/malate is recognized as the most easily absorbed form of calcium. Smaller amounts of calcium are required when this form is used.
Herbal Ingredients: If your multivitamin gives you a “lift” shortly after taking it, it probably contains stimulants. Some herbal ingredients are beneficial, but companies often adulterate multivitamins with herbal stimulants that offer no health benefits, just to sell more vitamins. Even when herbal ingredients carry potential health benefits, they usually fit into a therapeutic category and may carry the potential for side effects. Requirements for herbal therapy must be individualized and the ingredients should be carefully scrutinized. In most cases, staying with a basic multivitamin as a primary supplement and adding therapeutic doses of herbals as concerns indicate is the best plan.
For more information about the most effective daily supplements for your needs and to view the First Do No Harm multivitamin recommendations, please read through my Basic Essentials recommendations.
Categories: Disease Prevention, Everyday Supplements,
Tags(s): Multivitamin, Vitamin D,
Previous Comments
Dacie Luihn- Feb 05, 2010
Hi Dr. Rawls! I take your comprehensive multi, but am wondering what my daughter should take. She is 10 years old and is currently taking a Flinstones chewable. Does she really even need to take a vitamin?
JP- Feb 07, 2010
Good to have you back posting informative blogs, Dr. Bill! You've been missed! I hope all is well with you and yours.
Bill Rawls, M.D.- Feb 08, 2010
Hi Dacie! Thanks very much for your comment! The most important health tip I can offer for a ten year old is to eat lots of veggies and limit packaged sugary foods. However, as a parent myself, I know this can be easier said than done. A multi-vitamin can be a good idea to fill in nutritional voids, however I would recommend against the Flintstones vitamin, as my research shows that it can actually do more harm than good. If you are interested in a quality multi-vitamin for your daughter, please consider our First Do No Harm chewable multivitamin (intended for children and women under 35). You can read more about this product on the "Basic Essentials" section: Women Under 35. Thanks again for your interest and please let me know if I can be of additional assistance!
Bill Rawls, M.D.- Feb 08, 2010
Hi JP! I apologize for being MIA but am so glad to know that my blog has an audience! Interest and support from people like yourself is what drives me to keep my research & writing alive! :)
James- Feb 08, 2010
That was interesting about the flintstones vitamin, thanks for sharing:)
Braden Rawls- Feb 09, 2010
We need to get you on a multi, James! Sad to miss our weekly Tuesday a.m. call, I guess it will have to be a coffee morning for me :)
James- Feb 09, 2010
haha yeh. My children take flintstones, so good to know they are no good. I take One A Day Mens along with the other FDNHhealth products. I know, I felt like their was something missing from my day tuesday:)
Braden Rawls- Feb 11, 2010
One-A-Day Mens! James, we will have to do something about that.. Have you tried the Theanine yet?
