Supplementing with a multivitamin is a smart idea to bridge the nutrient gaps in your diet. However, consumers should be aware that all multiple vitamins are not the same. Many of the supplements you find in the typical vitamin or drug store are full of synthetic ingredients, most of which are unrecognizable to the body, hard to break down and use, or may even be toxic! With so many different multivitamin options, how do you know which one to choose? By looking at the labels you can learn to spot signs of a high or low quality multivitamin. Below are some tips to help you with your selection.
1. Check the form of vitamin B12. The easiest way to determine if your multiple vitamin contains quality ingredients is to look at the form of vitamin B12 on the label. B vitamins are essential for energy production. However, only bioavailable forms of b vitamins will be absorbed well and utilized by the body to boost your energy!
LOW QUALITY: Cyanocobalamin. If the supplement facts panel reads vitamin B12 in the form of cyanacobalamin, put it back on the shelf. This type of B12 is not absorbed well and actually produces cyanide as it is metabolized, something your body will need to use precious energy to detoxify!
HIGHEST QUALITY: Methylcobalamin, adenosylcobalamin. Look for the coenzyme forms of vitamin B12, methylcobalamin and adenosylcobalamin, which are readily absorbed and easily used for energy production. These are the forms of B12 you find in food.
If the vitamin label does not say what form of B12 it contains, you can assume it contains the low quality form. Any company putting high quality B vitamins into the supplement will want to tell you since it costs much more to do so.
The other B vitamins in the multivitamin should also be in the activated, absorbable, coenzyme forms. For some individuals, the process the body must go through to activate B vitamins can actually cost energy instead of providing an energy boost. If you want to feel more energy when you take your multi, take one with pre-methylated, coenzyme B vitamins.
2. Look for the activated form of folate. Folate, or vitamin B9, is an essential vitamin, meaning that the body cannot make it and must acquire it through diet or supplementation. Folate is used for hundreds of functions in the body and is vital for healthy pregnancy, brain and nerve health, mood stability, energy production, detoxification, and a very important process called methylation.*
Unfortunately, many individuals are unable to convert folate into its active form called 5-Methyltetrahydrofolic acid. To make sure you are getting the folate your body needs, your multiple vitamin should only contain the activated form.
LOW QUALITY: Folic Acid, a synthetic form of B9, not well utilized in the body.
HIGHEST QUALITY: Folate as 5-Methyltetrahydrofolic acid. This is the pre-methylated form of folate found in leafy greens and other foods.
3. Beware of cheap minerals. Minerals are important for bone health and relaxation. Two important minerals that many supplement companies often cut corners on for the sake of profit are calcium and magnesium.
LOW QUALITY: Poorly absorbed, cheap forms of calcium to avoid include calcium carbonate, oxide, and gluconate. These forms of calcium are not readily used by the body and, as a result, may not actually get into bones where they should be! Alongside cheap calcium carbonate you will typically see the cheapest form of magnesium, called magnesium oxide. This form uses up precious antioxidants and is also not very well absorbed by the body either.
Magnesium absorption into cells can be surprisingly tricky. Movement of magnesium into the cell is performed by a pump which requires magnesium itself to fuel the process. Talk about a catch 22! The best way to efficiently move magnesium into the cell is to have it hitch a ride with another easily-absorbed nutrient as it moves into cells. By attaching magnesium to amino acids necessary for cellular energy production, for example malate and glycine, magnesium is more easily absorbed into the cell. Plus, since amino acids are stored in muscles, magnesium bound to amino acids is excellent for muscle cramps and muscle tension.
LOW QUALITY: Magnesium Oxide. This form is not well absorbed and uses up precious antioxidant stores during absorption.
HIGHEST QUALITY: Magnesium glycinate, Magnesium Malate. These forms are attached to other nutrients to enhance absorption.
By looking at the forms of a couple key ingredients in a multivitamin, you can tell a lot about the overall quality of a multiple vitamin and ultimately the integrity of the company. The quality of nutrients makes a huge difference in the health results you see.
Wellness Resources is committed to using the highest quality ingredients in the correct forms for maximum health benefits. Daily Energy Multiple
Vitamin is a unique multivitamin designed specifically for energy production. It contains the highest-quality coenzyme B vitamins and mineral complexes for optimum cellular uptake. If you are looking to bridge nutrient gaps and want to enjoy the benefits of an extra energy boost, then give the Daily Energy Multiple Vitamin a try!