Supplement 101: Multivitamin & Mineral Supplements

“Eat your fruits and vegetables!” We hear it from our parents, doctors, and caretakers from the day we are born. But why?

There are an abundance of vitamins and minerals found in fruits, vegetables, and many of the other foods that we eat. With that being said, our body requires a variety of different vitamins and minerals in several different quantities. So, it can be difficult for some to consume all the nutrients they need through their whole food diet. In fact, public health experts estimate that nearly 2 billion people do not consume enough of at least one nutrient in their daily diet. This is where multivitamins and mineral supplements can come in handy. Let’s discuss what these supplements are, what kinds are out there, who should take them, and when they should be taken.

Types of Multivitamins & Mineral Supplements

There are several different types of multivitamins and mineral supplements on the market today. The basic, once-daily vitamins provide most, if not all, of the nutrients we need in the recommended quantities. Others are made for specific populations. Often, pre-menopausal women are recommended iron supplements due to their high iron needs. Those over the age of 65 may be recommended calcium supplements to slow the breakdown of their bones. Pregnant women may need a supplement with more folate than what a basic multivitamin contains. The basic multis may not contain enough B12 for a vegan or vegetarian either.

There are countless nutrient deficiencies that we could develop if our diet does not provide the proper vitamins and minerals, or our life circumstances puts us at a “high need” for a certain nutrient. And there are nearly as many supplemental vitamin and mineral options to help you reach your nutrient requirements. The question is, how do we know if we need a multivitamin or mineral supplement?

Who Needs Vitamins?

The people groups listed above (pre-menopausal women, elderly, and pregnant women) are examples of populations that typically require some form of supplemental vitamin or mineral. In addition to those mentioned, individuals on low-calorie or restrictive diets should consider taking a multivitamin. Consuming fewer calories than you need to maintain weight, or cutting certain food groups out of your diet, likely means that you’re restricting at least one of the nutrients you need to have a fully functioning, healthy body.

Choosing the Product

Consult with your doctor, dietitian, or nutrition coach before taking a multivitamin or mineral supplement. They can better educate you on what types and quantities you may need. I’d trust them over a general recommendation on the internet. Even after reading this blog post, consult with a professional on your specific needs before adding any of this into your daily routine.

When selecting your multivitamin or mineral supplement, be sure that it is third-party tested. That will ensure that what the company lists on the nutrient label is truly what the product contains. Unfortunately, some companies are not transparent about what ingredients, or how much of it, they put into their supplements. This can lead to negative side effects or overconsumption of the nutrient. Overconsumption of certain nutrients can result in toxicity which can cause poisoning or death, depending on the nutrient in question. Its better to be safe than sorry when it comes to this stuff.

When Should I Take My Vitamins?

After you’ve spoken with your doctor and picked out a safe product, pick a consistent time to take the supplement. It is often helpful to take these products with food or a drink. Consuming on an empty stomach may cause you to feel nauseous. Read the label and intake instructions before putting the product in your body.

It’s Called a Supplement For A Reason

Multivitamins and mineral supplements are the most widely consumed supplement on the market today. I’ll be honest, it is tough to get every milligram of the nutrients we need from food alone. It requires some knowledge of what nutrients we need, how much we need of them, and where we can get them from. That knowledge has to be paired with a lot of intentionality to put your diet into practice. Because of this, I’m a supporter of these products. But, just like all the other supplements we’ve discussed, these should not be used as an excuse to have a poor diet. Use the tools we’ve discussed in our first few blogs to optimize your diet. Then, SUPPLEMENT it with these products to optimize your overall health.

That’s it! The top 5 supplements that can improve your health and performance. If you haven’t seen the others yet, go back and read up on the first 4. Answer the pre-supplement questions. Use the information from these posts, and the access you have to us as Mejoria coaches, to find out which supplements you can use to get one step closer to the best version of yourself. 

Until next week…

Perseguir la Mejoria!
Craig