Practical Vitamin TIPS

Healthy Choice Options for Multi-Vitamins below.

Practical Vitamin Tips offer insightful tidbits to chew on that are usually not on the dart board of mainstream vitamin knowledge. They should help vitamin choice decisions and increase effectiveness of vitamin usage.  Practical Health TIPS is found here.

Vitamin Forms 

• While Vitamin gummies have dramatically increased in usage, like chewables, the vitamins that have an acid form like vitamin C will slowly begin to destroy tooth enamel.  

• Children like vitamin gummies and this may be one way to add supplements if needed. Make sure they either eat food or brush their teeth (about 1 hour later) after taking gummies. Children have softer tooth enamel. Acids and sugars often soften enamal for a small period of time after consumption.  

When to take Vitamin Supplements 

• Certain vitamins build up in body so they do not need to be consumed everyday. Fat soluble vitamins (A,D,E, & K) especially get stored in the body and than can be reactivated later for rainy days. While water soluble vitamins (B complex & C) often get flushed out of the body daily, some of the B vitamins can last in the body for over a week. Vitamin B12 can last for a much longer time. Vitamin C may be the one exception that needs more regular intake.
• You can pick certain days of the week as off days, like Sunday and Wednesday. Or, it could be two days in a row. Generally, weekends are not good days for this practice with the weekend warrior syndrome. 

Digestion, Absorption, and Assimilation 

• The body is designed to process food where vitamins are at low amounts and are mixed with many other food elements, like proteins, fats, and fibers. This slows the digestive process allowing time for selectively controlled vitamin absorption.
• Vitamin Supplements are very concentrated and thus may overwhelm the digestive process which can block out the absorption of lower vitamin amounts arriving in food, especially the ones with the same absorption channels. Higher dose Vitamin E can block out the other 7 family members as well as vitamin K.
• Regardless of what some vitamin companies say that you can take their multi-vitamins on an empty stomach, this is not wise. As part of a meal, the digestive juices are activated as well as bile salts from the pancreas to digest fats needed to get the max out of absorption processes.

Here are the Vitamin Forms you should NOT Consume

• Synthetic Beta Carotene (if no source listed like algae, usually synthetic, incomplete form)
• Synthetic Vitamin E (as dl'alpha tocopheryl acetate)
• Limit dosage of Natural isolated vitamin E to 200 IU or less as d'alpha tocopherol)
• Vitamin D2, preferred form D3
• Selenium as sodium selenate or sodium selenite (toxic forms at higher amounts used to generate cataracts in test animals) ref There are less toxic selenium forms, but existing body levels must be analyzed before supplementing.
• Selenium more than 50 mcg. preferred form selenium enriched yeast) 
• Zinc over 30 mg. any form
• Vitamin C over 500 mg.* and without family members, bioflavonoids less than 250 mg. Hespiridin 25-50 mg Rutin 25-50 mg. Vitamin C at 250 mg ideal with 100-250 Bioflavonoids plus Hespiridin and Rutin at 25-50 mg each.

* Vitamin C has many vital functions in health. Since most mammals produce lots of their own vitamin C from glucose, a feat that humans and a few other creatures can no longer accomplish, nature has adapted making humans use the little vitamin C they get from food more efficiently. Some Scientists point out that the vitamin C producing animals often have very high levels of vitamin C in their bodies with little disease. These Scientists use this data to suggest humans should consume many grams of vitamin C as well. But, strange events have surfaced from some studies with high dose vitamin C that suggest something may be wrong with this thinking. This has still remained a mystery as to the exact mechanism. One such observation is the possible thickening of collagen in arteries to the heart and brain, ref while another study reveals lowering of some blood pressure numbers. Vitamin C participates in building collagen. Then there is the question of whether or not vitamin C anti-oxidant actions would interfere with chemotherapy drugs. And the fact that vitamin C has limited actions to prevent colds. While vitamin C gummies may etch tooth enamel, severe adverse effects are usually rare for vitamin C. 

MULTI-VITAMIN Healthy Choice Options

NOTE: These all are compromises since no ideal multivitamin exists. 

FIRST Tier Options (healthiest)

• Klaire Labs VitaSpectrum* (Take 1-2 of a 6 serving size)(only missing K2)
• Klaire Labs VitaPrime (Take only 1 of formula and skip 2 days a week)(Vitamin B12 and Selenium higher than ideal).     NOTE: Klaire labs web site down for updates. To see formulas, go to Vitacost.com, and search Klaire Labs and SFI Health for multiple labels. 
• NATURELO Whole Food Multivitamin for Men**  (only take 1 per day instead of 4 serving size)
• NATURELO Whole Food Multivitamin for Women 50+(Iron Free) (the 4 a day formula, but only take 1 or 2, one with breakfast, one with dinner, skip one day a week if taking one daily, and skip two days during week if taking 2 daily. Prevents fat soluble vitamin build up)
• CODEAGE Women's Multivitamin 25+ Fermented Vitamins & Minerals Probiotics & Enzymes (take just 1 or 2 of 4 serving size)

Second Tier Options (only a few flaws)

• NATURELO One Daily Multivitamin for Men.               >almost same as Women 50+
• NATURELO One Daily Multivitamin for Women  50+ 
• NATURELO One Daily Multivitamin for Women (for women of child-bearing ages, contains 9 mg. iron and proper folic acid format, dosage)
• VITAL NUTRIENTS Multi-Nutrients III without Copper and Iron (take just 1 of 6 serving size)(highest nutrient amounts)(missing vitamin K2)

The multiple capsules a day formulas, which usually present more favorable nutrient formats and dosages, do suffer from lower mineral amounts with a reduced serving size. Food is the best way to add for recommended amounts and should make up over half to three quarters of needed minerals.  For those concerned about bone issues or muscle cramping, a separate multiple mineral supplement would be welcomed. Find one with 3-4 a day but only take one, maybe occasionally two at different time meals. Here are examples: Iron free SOLARAY Mega Multi Mins. If anemic, get the one with iron. Or Country Life Target-Mins Iron Free 150 Veg Caps.

 

The next examples are one a day types with good overall formulas, but often do not have natural beta carotene, so only for those who regularly consume some vegetables and fruits. Some can be a little too high for vitamin B12, Folic Acid, and vitamin D. Watch totals for vitamin D if also taking a bone builder or multi-mineral supplement.                                                                                                                                                

Third Tier Options (some flaws but overall fairly good) 

• Rainbow Light Active Health™ Teen Multivitamin ( Take 1 of 3 serving size)(More for adults as rather large size tablet)
• Solaray Once Daily High Energy Multi-Vita-Min Iron Free (needs separate mineral complex+)(skip two days a week, or just every other day)
• xtendlife Total Balance Men's and Women's standard (take 1-2 of 4 serving size)(online from NZ, Far too many ingredients, some at tiny amounts, and talc in base is not acceptable, but product formula is pretty good, only one with Tocotrienols from E family, but missing Tocpherols and vitamin C family, and enough minerals)

***Why are the "WHOLE FOOD" TYPE MULTIPLES missing?

• MegaFood, New Chapter, and Garden of Life 

While whole food type multivitamins are very popular and they have excellent formulas and mostly good dosages, THEY ALL LACK A DEFINITE DESCRIPTION OF THE EXACT FORMAT OF THE INGREDIENTS. Newer corrected labels reveal that they have always used some synthetics. Garden of Life often lists a yeast as the source for Vitamins K and B12, but yeast does not naturally have these vitamins. Newer labels are now leaving source blank, or list a corrected source and format (see below). Listing that a vitamin is in or from a food blend is meaningless and does not allow a proper evalution since the exact form of nutrients are unknown. Garden of Life has a new type of multiple where foods containing the vitamins are slowly cooked for 6 hours. The patent mentions that this process turns some of the vitamins into an esterized form. This form is not natural in raw food, but is found in some lab prepared supplements.

These Brands are not recommended due to the lack of proper disclosure. Plus, these brands are expensive. 

• MegaFood, New Chapter, and Garden of Life
• Many other Brands use the vitamin material these companies produce, such as the ones listed below which have whole food blends plus additional extras for some vitamins.
• NutriGold Women's 40 plus Multi Gold™ (Take 1-2 of 3 a day serving)(No vitamin A or beta carotene listed at all, but some plants in base have some)
• Pure Synergy, Multi Vita Min, 60 Tablets (take 1 or 2 of 2 serving size)

Bottom line on Whole food Multiples. The above recommendations tell exactly if vitamins are natural or synthetic and sources, but this is not possible to know when a "from food blend" description is given. The consumer without proper guidance is left in the dark to make a blind faith multivitamin choice.

MALE vs FEMALE Multi-Vitamin Formulas

Many of the Men versus Women formulas are about 90% the same, with the differences so small that they are interchangeable. Iron and other blood builders is one area of differences. But, mainly these categories are market stragegies. Compare labels. Only a few are really different. All formulas should be iron-free. Females should take iron separately. males watch out for higher vitamin D and Folic Acid amounts.

More multis will be added as found. There are not a lot of choices that conform to new Vitamin Criteria. The first thing to look for is a Natural Beta Carotene source. This is found in less than 95% of current multi-vitamins. The new SOLARAY Spectro formulas changes have replaced natural beta with synthetic, but overall still pretty good. Eat more vegetables and fruits.  

For Klaire Labs, if the two multis had included vitamin K2 as MK7, they would be the most ideal supplement formulas found to date. But even though they list the 3 vitamin family groups, they are still a little low for the Vitamin E family members, and best to add a multi-mineral, too.

 While Naturelo is listed as a top Brand, it is by no means complete, it just has good vitamin sources, formats, and dosages, but it is lacking in some synergistic nutrients. Ignore the marketing story as it is mainly pure baloney. It is not the same type of whole food supplement as found in MegaFood, New Chapter, and Garden of Life. What is important is what's in the label nutritional box. And here, Naturelo shines over the other 3 Brands.

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SOLARAY used to be a high quality vitamin line, it appear they are changing some of their formulas, taking out a natural source beta carotene and putting in a synthetic replacement. If you can find their older formula products, look for vitamin A listed as Natural Beta Carotene in ingredient label box, OK to use these, take only 1 regardless of serving size. Probably best to go to health stores and actually see product labels since some online websites still have old label ingredients listed but new ingredient products.

If you do not see the Brand you have been taking, it might have failed the new vitamin criteria, or it has not been evaluated yet. You can compare it with some of the ones mentioned above to see if there are obvious short-comings, or if it is comparable.

A Most Unfortunate MultiVitamin Reality  

Multiple Vitamin and Mineral Supplements all have shortcomings. Most if not all are missing some vital nutrients. These nutrients are the ones that form part of the vitamin families including Beta Carotene (carotenoids), Vitamin C, Vitamin E, and especially vitamin K, missing in most multivitmins. Plus, Folic Acid is usually synthetic, a natural form is preferred. One a Day vitamins can pack a lot of tiny vitamins into just one capsule, but minerals take space and significant dosages are sacrificed. Taking a One a Day Multi is like eating all three daily meals at once. Just not how the body is designed to function. The above choices have less flaws than most multiples if dosage suggestions are followed. While they are listed under the 1,2, and 3 tiers, they are really 4,5, and 6 on a 10 tier scale for multi-supplements. The real 1,2 and 3 tiers are currently empty.

Since many US Government Health Agencies are responsible for setting up vitamin guidelines, the current mulitple supplement flaws represent a catostrophic failure of protecting the health of the Public. The majority of vitamin companies just follow these guidelines in developing formulas. And since Consumers do not know anything about the different vitamin form qualiites, most vitamin companies can use and hide lower quality ingredients in label mis-information. Thus, this is the reason and goal for this website. Fortunately, there are simple ways to increase the health benefits of faulty multivitamins until this reality changes. The missing vitamins have to be included separately. 

These should be added to complete the above Multi-Vitamis

1. For Beta Carotene, 95% of multiples use a synthetic form and only list Beta Carotene in label box. The few aware Brands include as a Natural Beta Carotene source, or natural mixed carotenoids, that also includes some other carotenoid family members as well, either listed as the algae D. Salina or Blakeslea Tripora. Only a couple of the choices above are missing a natural source for Beta Carotene. They might list food sources that contain some beta carotenes. An example of a separate product is SOLARAY's CarotenAll.                                                                                                                                                      
2. It is very rare to find a Multi with all the members of the vitamin E family. Take a family vitamin E formula that includes the four tocopherols and four tocotrienols, perhaps only need to take 2-3 days a week. It is actually preferred to take tocopherols and tocotrienols separately, an absorption factor, but at lower dosages, together is next best. One of the best examples is a private label product from online Vitacost, Vitamin E & Tocotrienol Complex. All 4 tocopherols and 4 tocotrienols are listed with amounts. In future, most formulas will just give lump sum together. Because the Multi's have some vitamin E as alpha tocopherol, the family E products with lower alpha tocopherol dosages are recommended.                
3. Two of the B-complex vitamins are potential flaw areas. Folic Acid is the most used syntheic form. Natural forms are preferred. one branded company is Metafolin®, calcium L-5-methyltetrahydrofolate) This branded form or other similar ones are used by some vitamin companies. Plus, recent research on Vitamin B12 is discovering some people have problems with higher dosages, even though most studies show Vitamin B12 has low adverse side effects. Reducing dosages is a precautionary approach until science settles this issue.                                                                            
4. Only a few Multi's include the family of Vitamin C. Take one of a Vitamin C complex that includes Bioflavonoids, Rutin, and Hesperitin. SOLARAY example, Vitamin C & Bioflavonoids 1:1 ratio, is a rare find, most are 500 to 1000 mg, but this one has 250 milligrams of Vitamin C and 250 mg of Bioflavonoid complex. (since majority of vitamin C leaves the body in about 8-11 hours, this one can be taken both morning and evening to cover day) Again, it is not needed every day as the Multi's do have some vitamin C and a few also have some Bioflavonoid complex, like Klaire Labs.                                                        
5. Vitamin K in the past was often left out of multiples since it is readily found in leafy greens, and a little is produced by body bacteria in the intestinal tract as well. But, then new functions for vitamin K were discovered rather than just for blood coagulation. Bone health, artery health, some cancers, and even blood sugar control factors emerged necessitating a new awareness. Plus many of these functions involved the vitamin form K2, as MK4 and MK7. Greens supply only K1, and the bacteria produced K2 was in question about amount absorbed. Fermented dietary foods was the usual source for the K2 form as MK7. The body can convert some K1 into K2 as MK4. But MK4 has a short life in the body while K2 as MK7 stays up to 3 days, so smaller amounts can be used. Many of the above choices include vitamin K2 as MK7 from natto. Examples are NOW suppling 100 mcg. branded form MenaQ7. Solaray has a 90 mcg. natto sourced softgel in olive oil with Medium chain triglycerides as a carrier. CAUTION: It is possible to over dose on vitamin K and upset natural balances. The above choices have amounts at safe levels.                                                                                                                              
6. Since most serving sizes were reduced and the one a day's do not have space for many minerals, Take a separate Multi-Mineral complex if not already taking a bone builder. Examples include Solaray's Iron-Free Mega Multi Mineral (Take just 1-2 of 4 serving size) or a Bone Builder product. Watch out for additional vitamin D in some of these.

More information can be found in this Article: Finding Your Multi-Vitamin - Vitaminworkshop.com

or the article after the preceding one, Build a healthy Multiple-Vitamin - Finding Your Multi-Vitamin - Vitaminworkshop.com