"What multivitamin are you taking?" I asked.
"It's the…over 50…for women," the patient began, and then told me the brand name.
"I would suggest you stop taking that supplement," I offered.
"Why?" the patient asked.
"It contains vitamin A and beta-carotene, which increases the risk of certain cancers in smokers."
"What?!" the patient gasped. "Really?"
"Yup. We've known this for a long time. Yet, sadly, most supplement companies continue to add vitamin A and beta-carotene to their formulations."
"Wow, I never knew…" her voice trailed off.
"That's not all," I continued. "Beyond vitamin A and beta-carotene, most of the vitamins, minerals, and co-factors present in the brand you are taking are either at non-therapeutic doses or as inferior-grade forms."
"What does that mean exactly?" she asked.
"It means they're present in forms that aren't really bioavailable, or at doses that have minimal impact, if any. In other words, they're sh*t."
"Do you ever recommend multivitamins?"
"I do. There are many wonderful brands. We just need to find one that fits your needs."
Interpreting the back of a multivitamin can be tricky. Here are three simple red flags that usually indicate an inferior product.
Three red flags on a multivitamin label
- Vitamin A or beta-carotene. Put it down. There are good reasons to take both — but let your ND or integrative provider help you decide. They shouldn't be in a generic multi.
- B12 and folic acid in the wrong form. B12 should be present as methylcobalamin. If it says cyanocobalamin, put it down. Similarly, folic acid should appear as L-methylfolate or L-5-methyltetrahydrofolate. If it just says "folate" or "folic acid," put it down. Therapeutic dose for both is about 1,000 mcg (1 mg) per day.
- Minerals bound to inferior forms. Calcium, magnesium, and zinc should be bound to a bioavailable form such as a citrate or a chelate. Avoid supplements that just list the mineral name (e.g., "calcium"), and especially avoid anything bound to "oxides."
One more thing.
If you are fortunate enough to be under the primary care of a naturopathic or integrative medical provider, get their opinion first. As much as that attendant at the big-box store cares about your health…
