Important Things to Consider Before You Purchase Multivitamins
Many
people joke about multivitamins being like an insurance policy- you
take them because they give you a standard measure of nutrients to
serve as a backup to your healthy diet. But all funny business aside,
not all multivitamins
are created equal and there are some which are definitely better for
you than the others. So with many different products available in the
market which leave you spoiled for choice, how do you know which type
or brand to choose? Here are 5 important things to consider before
you purchase multivitamins:
Choose
the one with Vitamin E complex:
Always be sure to check the label to ensure that it contains Vitamin
E as mixed tocopherols. This means that you’re not taking just one
type of vitamin E, but a vitamin E complex. Vitamin E includes
alpha, beta delta and gamma. Tocopherol is the only form that is
recognised to meet human requirements. A mixed tocopherol product
will contain all of these types, but most over-the-counter
supplements contain only alpha-tocopherol, which is just one type.
Hence checking labels is essential!
What
to Look For:
Several of the best multivitamin supplements
in the market contain nutrients that have already been converted in
to their active forms. When you take the active form of a nutrient,
you are bypassing a step that your body would need to take care of
for the nutrient to do its job. An example of an activated nutrient
is riboflavin-5-phosphate, instead of riboflavin.
What
to Avoid:
Unbeknownst to many, some people have a genetic mutation that
prevents their bodies from easily converting folic acid to its
active form. But since you may not know if you have this gene defect
or not, it is always best to choose natural folate rather than folic
acid. Natural folate is found in leafy greens like spinach, romaine
lettuce, broccoli, asparagus, lentils, legumes and avocado. When
choosing your supplement, you want the activated form of the
nutrient; it is usually listed as folate or folacin, or 5-MTHF.
Avoid
Calcium and Iron Together:
Some nutrients, like calcium and iron, are best taken separately.
The reason is because calcium can interfere with the absorption of
iron, which is not ideal if you are taking iron for specific health
reasons such as iron-deficiency anaemia or heavy menstrual periods.
Choose a product that contains just one of the minerals and then
take an additional supplement containing the other at another time.
Beware
of Additives:
It is essential to make sure that your multivitamin supplement does
not contain added synthetic colours, fillers and ingredients that
you don’t recognise or understand. Many manufacturers add these
compounds to increase the shelf life of the product, to make it more
appealing or to make it less expensive to produce. It is always best
to buy clean and natural products, especially the ones made from
whole food sources.
While
these tips can help you choose the correct supplement for you, always
consult your physician before beginning any multivitamins.