Is it going to give you a magical boost in energy or is it just expensive pee? The answer lies somewhere in the middle. I like to think of a multivitamin as “insurance” to cover your bases while you nourish yourself with real food. All in all, I advise minimalism when it comes to supplementation. This generally means a few intentional supplements, but don’t bargain shop. Here are a few tips to ensure that you aren’t wasting your money when it comes to multivitamins:
Look for a “GMP” stamp
ALWAYS ensure the supplement is 3rd party tested. This essentially means that another party is holding the company accountable to their standards. “GMP” stands for good manufacturing practices. This includes standards in processing, labeling, and more.
Look for “folate” instead of folic acid
Look for folate, the more bioavailable form of folic acid. Folate is involved in energy metabolism and the production of your body’s genetic material (aka very important!). It plays a major role in brain and cardiovascular health, therefore if we are supplementing we should get the right form.
Look for a good baseline dose of Vitamin D
As discussed in our last newsletter, vitamin D is very important and involved in so many processes in the body. I suggest looking into your multivitamin for a baseline dose, and then looking to additional supplementation based on bloodwork or sun exposure (time of year). I recommend a baseline dose of 1,000 IU in a multivitamin, but always consult your physician before taking a heightened dose.
Look for chelated minerals
Ensure that minerals such as magnesium or zinc are “chelated”, which essentially means they are bound to an amino acid for proper absorption.
Look for quality B12
B12, which is necessary for our nerves and blood cells to work appropriately, should be in the form of methylcobalamin.