Supplements are a way of life for many Americans. Data reports show that 57.6% of adults aged 20+ use a dietary supplement monthly.[1] It’s no surprise then that the market size continues to expand.
For many of us, our first exposure to dietary supplements was the chewable multivitamins given to us by our parents. Note, multivitamins are also the most commonly used supplement as well.
While the prehistoric-inspired multivitamins continue to be a mainstay, it may not be the highest-quality multi on the market.
So, how do you choose a quality multivitamin with literally thousands of options available?!
That’s exactly what we’re here to help you with!
Join us as we present a guide for choosing the right multivitamin.
It’s What’s on the Inside That Counts
One thing to keep in mind, especially when it comes to dietary supplements, is that the name on the front of the product (the brand name), isn’t everything. Sure, we all have our favorite brands and products, but what’s really important when purchasing a multivitamin (or any other supplement for that matter), is to turn the bottle around and see what’s on thesupplement facts panel (SFP).
The reason for this is that multivitamins are NOT standardized, so every product can have different vitamins or minerals and they can even have different forms of the micronutrients (we’ll address this in more detail down below).
What this means is that you need to know what to look for (which vitamins and minerals are actually important to have) when purchasing a multivitamin. For starters, you want to make sure it includes the “heavy hitters” -- those micronutrients that are frequently lacking for most Americans.
A recent study that analyzed 15 years of data found that the majority of American adults don't consume enough of the following micronutrients:
- Vitamin A
- Vitamin C
- Vitamin D
- Vitamin E
- Vitamin K
- Calcium
- Potassium
- Magnesium
- Choline
- Fiber
Unsurprisingly, they over consume sodium.[3]
If that’s too many to remember, then a quick “litmus test” for multivitamins is to make sure it includes vitamin D, vitamin K2, potassium, and magnesium.
Mineral Forms and Absorption
Containing the aforementioned vitamins and minerals is a good step in the right direction. The next thing you want to consider is what form those micronutrients are supplied as this impacts how well the ingredients are absorbed by your body as well as the overall cost of the product.
The majority of multivitamins you’ll find on the market contain minerals in the form of oxides, such as magnesium oxide or zinc oxide. The reason supplement companies use these forms is that they are incredibly cheap compared to other forms such as magnesium malate or magnesium bisglycinate chelate (which helps to increase their profit margin).
While you may think you’re saving money, you may not actually be. You see, oxide forms of minerals are poorly absorbed compared to their more bioavailable (and more expensive) counterparts.[4,5]
What this means is that you may not be getting as much of these key minerals as the supplement facts panel on your multivitamin/multimineral states due to your body not being able to efficiently absorb it.
Companies that are interested in actually supplying a quality multivitamin include more bioavailable forms of essential micronutrients, such as magnesium malate, P-5-P, Vitamin K2, vitamin D3, and other chelated minerals.
1UP Greens & Reds Superfoods Plus includes bioavailable forms 25 essential vitamins and minerals, including magnesium malate, vitamin K2, P-5-P (vitamin B6) and methyl cobalamin (vitamin B12). We didn’t stop there…every serving also includes valuable gut health supplements like digestive enzymes, probiotics, and prebiotic fiber as well as metabolic support agents like turmeric, ginger, and matcha powder.
Takeaway
Generally speaking, multivitamins are the first supplements we’re exposed to in life. Thousands of options are available, but not all of them offer the same quality.
Knowing what ingredients to look for as well as what forms are better absorbed than others can go a long way to helping you make an informed choice so that your hard-earned money doesn’t go to waste and you’re giving your body the key nutrients it needs to perform, recover, and stay healthy.
References
- https://www.cdc.gov/nchs/data/databriefs/db399-H.pdf
- https://www.globenewswire.com/news-release/2020/03/24/2005306/0/en/Dietary-supplements-market-size-to-reach-a-value-of-US-349-billion-by-2026.html
- Freedman MR, Fulgoni VL, Lieberman HR. Temporal changes in micronutrient intake among United States Adults, NHANES 2003 through 2018: A cross-sectional study. Am J Clin Nutr. 2024 May;119(5):1309-1320.https://doi.org/10.1016/j.ajcnut.2024.02.007. Epub 2024 Feb 17. PMID: 38373695
- Ranade, V. V., & Somberg, J. C. (2001). Bioavailability and Pharmacokinetics of Magnesium After Administration of Magnesium Salts to Humans. American Journal of Therapeutics, 8(5), 345–357. doi:10.1097/00045391-200109000-00008
- Wegmüller R, Tay F, Zeder C, Brnic M, Hurrell RF. Zinc absorption by young adults from supplemental zinc citrate is comparable with that from zinc gluconate and higher than from zinc oxide. J Nutr. 2014 Feb;144(2):132-6. doi: 10.3945/jn.113.181487. Epub 2013 Nov 20. PMID: 24259556; PMCID: PMC3901420.
