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Hi Reader!

One of the requests I got from you, my dear readers, is to write about the science of vitamins. (It's not too late to make a suggestion on how to make this newsletter more relevant to you.)Today, I'll start with a multivitamins overview, who needs to take them, and how to choose them.

A multivitamin is a blend of vitamins and minerals to cover most of our micronutrient needs. It might be comforting to think that if you pop one of those in, you're good - no need to worry about your diet. Unfortunately, it's not the case. Multivitamins can not substitute for a good diet, and studies show that they don't prevent cancer or cardiovascular disease.

Who needs to take them?

First, taking a multivitamin is crucial if you or someone you know eats the SAD diet (Standard American Diet) and has no desire to change it. The SAD diet is mostly based on highly processed, shelf-stable, empty-calorie types of foods. It lacks vitamins, minerals, antioxidants, phytonutrients, bioactive components, etc. So, adding the most essential micronutrients is a good idea.

The second reason to take a multivitamin or to talk to a professional about a more targeted supplement is if you are on medication(s). Many drugs interfere with nutrient absorption, production, or utilization and can create deficiencies. For example, meds for reflux lead to poor absorption of minerals, and taking a multivitamin is a good idea. Statin drugs reduce the production of CoQ10 and require a more targeted supplementation than a multivitamin.

On the other hand, if you eat a variety of wholesome, multicolor plant and animal foods, chances are you get all the micronutrients a multivitamin has to offer and even more. Here is a 5-day meal plan and a cookbook, a great example of a nutrient-dense diet.

Multivitamin quality

With so many brands of supplements on the market, it's daunting to choose. Which are the best quality, and which are suitable for you?

Many vitamins come in a variety of forms. For example, vitamin B12 can be in the form of cyanocobalamin, methylcobalamin, or adenosylcobalamin. Magnesium comes as Mg oxide, sulfite, malate, glycinate, citrate, etc. Cheaper brands of multivitamins, like Centrum, will usually have less expensive ingredients that tend also to be less effective. They also don't always specify on the label which form of the vitamin they included.

Supplements from a reputable source can ensure you always get safe, accurately labeled, and high-quality products. Here is a link to my online supplement dispensary - an excellent way to buy supplements.

If you choose to add a multivitamin to your self-care routine, make sure you take them with food to increase the absorption. Here are two multivitamins I recommend:

Until next week, take care!

Olga