Choose the right multivitamin nutritional supplement

Lack of vitamins and minerals occurs in many people. Therefore, it is more than fun to use multivitamin supplements to meet all your needs. However, some products are poorly formulated. Worse, they contain elements that should not be there because they are of no interest or could be hazardous to health.

What should a good multivitamin supplement contain?

First, a multivitamin supplement must be formulated that provides vitamins and minerals in doses close to Recommended Food Intake Levels (ANC) . If it contains funny doses, you will be wasting your money. If it contains huge doses that far exceed ANC, be careful as it can be harmful, depending on the trace minerals. dosage or form used:

Vitamin C

La vitamin C can be of natural or synthetic origin without affecting its action, on the other hand, do not rely on ANC for this vitamin. They are grossly underestimated and it would be beneficial to consume more.

Vitamin D

Choose a supplement that contains vitamin D3, which is the most beneficial form for your body. Like vitamin C, don’t trust ANCs that are underrated. The dose required for optimal functioning of your body is actually higher.

Zinc

Zinc is essential for the human body, especially for its immune system. However, it seems that too high a dose may increase the risk of prostate cancer, and it is recommended not to exceed 15 mg per day.

Vitamin E

Vitamin E is much better absorbed if it is of natural origin. The term used to refer to the natural form is d-alpha-tocopherol. The synthetic form is called DL-alpha-tocopherol. Instead, look for a supplement that contains the first form.

But that doesn’t stop there, as d-alpha-tocopherol is only one of the substances derived from natural vitamin E. However, it seems healthier to consume it in combination with other substances such as beta-tocopherol, delta-tocopherol and gamma-tocopherol.

Foods generally contain 12 mg of d-alpha-tocopherol. But, if you are buying a product that contains the full form of vitamin E, containing all its substances, 40 mg is a good dosage.

Vitamin B9

This is one of the vitamins that you should pay attention to, because in its natural form it has anti-cancer properties, but in the synthetic form, rather the opposite!

Therefore, it is advisable to look for a multivitamin supplement that contains its natural form: methylfolate, folinic acid, calcium folinate or 5-methyltetrahydrofolate. On the other hand, beware of those that contain its synthetic form: folic acid.

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Magnesium

Magnesium is found in many forms in multivitamin supplements. Unfortunately, not all of them absorb well. The best forms are magnesium glycerophosphate and magnesium bisglycinate, followed by magnesium citrate and magnesium malate. Beware of foods containing magnesium oxides or chlorides, which are poorly absorbed and acidify for the body.

What shouldn’t a good multivitamin supplement contain?

Since your body does not need an extra dose, they are harmful or useless, here is a small list of the elements your multivitamin supplement should not contain.

Fer, copper and manganese

Unless you suffer from a specific deficiency, such as iron deficiency during menstruation in women, and are taking supplements to fill this deficiency, it is best to not buy multivitamin supplements containing iron , copper or manganese. Indeed, these elements are considered oxidizing, and a normal diet will usually cover your body’s needs. There is no need to increase your risk of cancer and cardiovascular disease.

Calcium

You might think that you should consume as much as possible, but this is not the case, as calcium supplements increase the risk of heart attack and may reduce the absorption of other nutrients. Better to be happy with what you get from your diet and not consuming calcium with multivitamin supplements .

Unnecessary ingredients

Multivitamin supplements often contain a long list of ingredients. Among them, of course, vitamins and minerals, but also other ingredients such as coenzyme Q10, green tea, turmeric, etc. These can be good ingredients, unfortunately, they are often present in small quantities, because otherwise the capsule would be too large to be swallowed. Therefore, they have little interest and simply risk raising the price of a multivitamin supplement.

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