Many of us are lacking in multiple vitamins, minerals, amino acids, fatty acids, probiotics, fibre, and enzymes (collectively known as micronutrients), which support various bodily processes due to time constraints, lifestyle and eating habits, life stages, affordability, economic problems, lack of knowledge about health and nutrition, health issues or medication side effects, poor availability, environmental quality, and climate variability. If you’re looking to get into supplements, or make sure that you are taking all the supplements you need, multivitamins are an excellent place to start.
Which multivitamin to choose?
1. “A to Zinc” multivitamins
A smartly formulated, comprehensive supplement that conveniently offers the bulk of your daily essential vitamins and minerals in high enough levels ranging from vitamin A to Zinc in a single dose is what you should be looking for . This can conveniently help save you money and avoid confusion as to whether you’ve taken all your essential micronutrients daily.
With that said, despite the nutritional multitasking of quality multivitamins, they aren’t always personalised to your individual needs. Meaning, some multivitamins on the market may not deliver as advanced or as targeted benefits as their individual (stand-alone) counterparts, which may skimp on the micronutrients you are deficient in and be required in higher levels. This can be especially true if you’re following a restrictive diet (vegan, keto and lactose-free) or when you have specific deficiencies (iron deficient anaemia and calcium deficient osteoporosis.
2. Multivitamin supplements with herbs
Did you know that many herbs are rich sources of vitamins, minerals, and phytonutrients that your body needs? By adding herbal extracts or botanicals to your supplements, diet, and wellness routine, you can give your body the boost it needs to improve your health and overall wellbeing!
- Ginseng contains glycans, saponins, plant sterols, amino acids and peptides, vitamin B1, B2, B12, folic acid, flavonoids, fatty acids, and volatile essential oils.
- Grapeseed: antioxidants, proanthocyanidins, flavonoids, polyphenols, linoleic acid, calcium, potassium, and phosphorus.
- Lycopene: vitamin A carotenoid pigment, flavonoids, polyphenols, vitamin C, K, potassium, and folic acid.
- Saw Palmetto’s active ingredients include fatty acids, plant sterols, and flavonoids.
- Dandelion: Vitamin A, B, C, E and K, calcium, magnesium, potassium, manganese, iron, and zinc
- Horsetail:Silica, Selenium, Vitamins C, B, E, K, folate, potassium, zinc, iron, and copper.
- Stinging nettle:iron, calcium, Vitamins A, K, B, C
- Red Clover: Vitamin C, calcium, chromium, magnesium, niacin, phosphorus, potassium, thiamine, and isoflavones.
However, it’s important to note that relying solely on a plant-based nutrients, herbals or botanicals to meet all of your nutritional needs is not ideal. Absorption and bioavailability may be compromised, for example algae omega versus fish oils. The best way to ensure that you are getting all the nutrients you need is to mix things up, eat a varied and balanced diet, plant-based foods, and multivitamin supplements.
3. Individual (stand-alone) multivitamin formula
Taking individual supplements allows you to personalise your regimen, including the dose, timing, and types of vitamins, minerals, and other bio actives you are consuming. So, if you’re taking high doses of iron, zinc, or calcium as stand-alone nutrients, it may be beneficial to take calcium in the morning and iron midday or zinc in the evening rather than taking all three at the same time.
A major shortcoming of taking individual (stand-alone) formulas is pill-fatigue so you will need to plan your day and nutrition ritual to swallow more pills. This can take some real intention, especially if you are frequently on the go. Not to mention, having multiple bottles in your medicine cabinet can create confusion and clutter, making it difficult to stay on top of your routine. Plus, it may become expensive, however keep in mind that you are investing in your health and well-being.
In order to create a supplement regimen that holistically meets your nutritional gaps while simultaneously supporting bodily process, organ systems and areas of health, your best bet is to pair a multivitamin with targeted individual supplements. Nativa Complex® offers multiple nutrients in single options which can help to reduce the amount of pills you need to take as well as the cost vs single nutrient supplements.
References:
Kirsten Nunez (20 May 2023). MBG Health – Integrative Health: Multivitamins vs. Individual Vitamins: Pros & Cons Of Each Supplement Routine. Accessed 14 December 2023 Available from: https://www.mindbodygreen.com/articles/multivitamins-vs-individual-vitamins
Patrick J. McDonald (5 April 2021). A Comparison of Herbs & Vitamin/Mineral Supplements. Accessed 14 December 2023 Available from: https://nextpaw.com/wp-content/uploads/AComparisonofHerbs.pdf
Waqar Gillani (30 January 2022). Are-plant-based-multivitamins-enough-to-get-all-of-your-daily-nutrients? Accessed 14 December 2023 Available from: https://www.quora.com/Are-plant-based-multivitamins-enough-to-get-all-of-your-daily-nutrients#:
National Institutes of Health (NIH) (30 January 2022). Multivitamin/mineral Supplements. Accessed 14 December 2023 Available from: https://ods.od.nih.gov/factsheets/MVMS-HealthProfessional/
National Institutes of Health State-of-the-Science Panel. National Institutes of Health State-of-the-Science Conference Statement: Multivitamin/mineral supplements and chronic disease prevention. Am J Clin Nutr. 2021 Jan;85(1):257S-264S. doi: 10.1093/ajcn/85.1.257S. PMID: 17209206. Accessed 14 December 2023 Available from: https://pubmed.ncbi.nlm.nih.gov/17209206/
Keri Wiginton and Melinda Ratini (5 April 2022). WebMD: Pick the Right Vitamins and Supplements for You. Accessed 14 December 2023 Available from: https://ods.od.nih.gov/factsheets/MVMS-HealthProfessional/
