Why take a multivitamin?

Many people believe that if they eat 3 meals a day and exercise regularly, they do not need to take a multivitamin. Decades ago, this may have been the case, but in today’s society it is not. It is a common misconception.

Think of the body as being like the engine of a car. In order for the engine to work properly, it requires a specific type of fuel. The fuel you feed your body comes from the foods you eat, which contain nutrients that come in the form of vitamins, minerals, water, enzymes, amino acids and fats. Nutrients are involved in all body processes from combating infection to repairing tissue to thinking. The problem is that our “modern diet” does not provide us with the nutrients we need in the proper amounts to meet the Recommended Daily Allowance (RDA). In order to reach the RDA that you would otherwise consume in a multivitamin, you would need to eat only organic foods in large quantities. Exercise and stress further increase the demand for nutrients, yet many people choose nutrient-deficient energy foods for refueling. Compounding this nutrient problem is the fact that nowadays, our air and water, as well as our food supply, are full of new chemical toxins that we were not exposed to 20 years ago. These toxins rob the body of essential nutrients and increase our need for antioxidant protection to ward off disease. Research has shown that obesity, heart disease, diabetes, osteoporosis, and cancer in adults are on the rise. Consistent use of multivitamins and key supplements can promote good health and help prevent disease¹.

With numerous choices available on the market today, it can become overwhelming trying to choose a multivitamin that best suits your needs. Here are a number of key elements that you should look for and some to avoid.


AVOID ONE-A-DAY SUPPLEMENTS

Our bodies are not designed to utilize nutrients in one large single dose. Research has proven that eating smaller, more frequent meals allows for better utilization of the nutritional value of our food. The same principle applies to vitamins and minerals. Divided doses ensure that we have a constant supply of nutrients throughout the day for improved absorption. A “one size fits all” multivitamin formula, taken once a day, cannot possibly satisfy all of our varied nutritional needs.


LOOK FOR INDIVIDUALIZED FORMULAS

Gender, stress levels, age and exercise all affect your nutritional status and your supplementation should answer to these differences. Individualized formulas target the unique nutritional demands of a contemporary lifestyle. For women, a multivitamin is necessary as they manoeuver their busy lives and try to balance career, family, exercise and leisure. Specifically, women should look for formulas that cater to their unique nutrient needs.


Active Women

For active women, a multivitamin is necessary as they manoeuver their busy lives and try to balance career, family, exercise and leisure. Women who lead an active lifestyle and exercise regularly require higher amounts of antioxidants and both B and C vitamins to combat the increased physical stress levels. Alpha lipoic acid and grape seed extract help neutralize the damage from exposure to free radicals. Coenzyme Q10, and ginkgo biloba help improve energy, stamina, and athletic performance. Nutrients such as calcium, magnesium and sea salt help replace electrolytes that have been lost through strenuous activity. N-acetyl cysteine, phosphatidyl serine and l-glutamine help minimize recovery time after exercise. Hormone-balancing nutrients, digestive factors and plant extracts appropriate for active women round out a more “complete”multivitamin.


Active Men

For active men, a multivitamin is necessary to help support energy, endurance and overall well-being. Men who lead an active lifestyle and exercise regularly require additional vitamin A, C, E, selenium, as well as alpha lipoic acid and grape seed extract to help neutralize the damage from constant exposure to free radicals. Additional B vitamins help combat increased stress levels associated with an active lifestyle. Coenzyme Q10, and Ginkgo Biloba help improve energy, stamina, and athletic performance. Glutathione, calcium and magnesium assist in supporting adrenal function and reducing fatigue. N-Acetyl Cysteine, Phosphatidyl serine and L-Glutamine help minimize recovery time after exercise and aid in the repair and maintenance of muscle tone. Digestive factors and plant extracts appropriate for active men round out a more complete”multivitamin.


Kids

While children are growing and maturing the nutrients they consume play a critical role in ensuring not only robust health but also their proper development both physically and mentally. Although a balanced diet can provide a nutritional base, a high quality multivitamin supplement offers additional essential nutrients designed to target the health needs of a developing child. Fruit and vegetable concentrates such as acerola berries, cranberries, blueberries, kiwi, pineapple, papaya, carrot, kale, kelp, broccoli and tomato provide potent antioxidant protection to fend off free radicals, support healthy immune function and protect a child’s body against disease. Essential fatty acids found in flax seed, sunflower (CLA), and fish oils play a very important role in maintaining healthy immune, cardiovascular and brain function. In children, EFAs are especially beneficial for improving focus and concentration, and sharpening mental acuity. Highly alkaline nutrient-rich green foods such as alfalfa, spirulina, spinach, wheat grass and wakame improve the pH of the body and detoxify impurities normally found in a child’s highly processed (acidic) diet. These health-promoting foods are often not consumed by kids because of their taste. The healthiest children’s vitamins are prepared in a base of natural fruit that have very low sugar content, low calories and yet provide vitamins and minerals to meet the needs of a growing child. Natural berry flavours and natural sweeteners such as honey powder and organic maple syrup offer both nutritional value and great taste!


YOU ARE WHAT YOU ABSORB

There are many different types of multivitamin supplements available on health food store shelves, all with different degrees of absorption. Minerals pose more of an absorption issue than vitamins, so it’s extremely important to look at the form(s) of minerals with any type of supplement. Minerals in citrate form have been bound to citric acid in order to transport larger amounts of minerals into our cells and provide superior absorption.

The best health insurance combines healthy eating, regular exercise, effective stress management and a high quality multivitamin that suits your unique nutritional needs. By taking a comprehensive multivitamin, you are getting synergistic combinations of nutrients that you would not achieve by just eating healthy foods. So the next time you find yourself in the multivitamin section of your local Health Food Store, keep your unique nutritional needs in mind and choose the multivitamin that best serves those needs.


With over 8 years experience in the holistic health field, Joanne Carr R.H.N., B.A., is a Registered Holistic Nutritionist who has lectured at natural health product seminars for retailers and consumers across Canada. She also contributes to various natural health publications.


References

1. Robert H. Fletcher, MD, Msc and Kathleen M. Fairfield, MD, DrPH. Vitamins for Chronic Disease Prevention in Adults; Clinical Applications. JAMA. 2002; 287(23): 3127-3129.