The Best Multivitamins and How to Choose Them
Multivitamins are one of the most popular supplements across the world and their popularity continues to skyrocket as we learn more about the potential health benefits of supplementing specific vitamins and minerals.
Here’s what we’ll cover in this article:
- Factors to consider when choosing a multivitamin
- Multivitamins for Children
- Multivitamins for Teens and Adolescents
- Multivitamins for Women
- Multivitamins for Men
- Multivitamins for Older Adults
- Other considerations
Vitamins, by definition are a dietary supplement that contain different vitamins and minerals packaged into one convenient capsule. Most dietary supplements, including multivitamins, are not regulated by the FDA which means there are no specific standards or guidelines regarding the exact ingredients that must be present (or not present) in the multis you are consuming. It also means that unless the brand itself seeks out third-party testing, there is no guarantee you are receiving the amounts of vitamins and minerals the labels claim. A bit concerning right?
Even though the supplement realm is unregulated, it does not mean you should avoid supplementing with multivitamins as a way to improve your health. Many high-quality, well-known brands choose to have third party testing for their supplements as a way to demonstrate to consumers that they value providing quality and transparent supplements. You can often find this listed on the label or stated on their website. Some brands even choose to list the exact sourcing of ingredients so you can track the nutrients back to where they were harvested. Working with a practitioner or dispensary like Curated Wellness, is another way to be sure the quality of supplements you are buying is top notch. They do the hard work for you which means you have more time to spend doing the things you love.
Multivitamins are available in numerous locations including retail stores, online, grocery stores, from practitioners, and through dispensaries. This allows many different individuals the ability to access these valuable supplements regardless of location or barriers. The most common forms for multivitamins include capsules, gummies, or tablets, though they are frequently sold in powder and liquid form as well.
Factors To Consider when Choosing the Right Multivitamin For You
There are many different factors to consider when choosing the right multivitamin for your individual needs. For example, factors such as age, gender, activity level, lifestyle, and goals often impact nutrient needs and consequently impact the type of multivitamin you might choose to try. For simplicity of options, we will break down multivitamin options by age and gender based on specific nutrient needs, and discuss some important things to remember when comparing your multivitamin options.
Age and Gender
Nutrient needs vary based on age and gender, so it's not surprising that there are different multivitamins for each demographic. Here we will dive into each age range so you can identify the best nutrient choices for you.
Children
Childhood is a critical period for growth and development and requires specific nutrients to ensure your child develops as healthily as they can! Children require smaller amounts of nutrients when compared to teens or adults, so it is important to choose a child-specific multivitamin to reduce the risk of overdoing any specific nutrient. More does not always mean better when it comes to vitamins and minerals, and too much of certain nutrients can be just as concerning as too little. When choosing a children’s multivitamin there are a few specific nutrients you should pay attention to.
The fat-soluble vitamins—A,D,E,K
Vitamins A, D, E, and K are the four vitamins that make up the fat soluble group. They are able to be stored in the body’s tissue which means they don’t need to be eaten daily in order to maintain healthy levels. For children, these vitamins are important for numerous reasons. To start, vitamin A impacts the healthy development of eye health and vision, and helps to boost immune system function; two things that are imperative to child development. Vitamin E is another vitamin that is beneficial for the immune system, and also impacts the eyes and skin. Finally, vitamin D3 and K2 are important for the development of healthy bones. Vitamin k2 should be included with any vitamin D supplement as it increases the absorption of vitamin D3 and its bone strengthening benefits.
The B vitamins
There are eight vitamins that compose the B vitamin group and each has its own important health-boosting qualities. One of their most important jobs is to make sure the cells are functioning properly and to provide the cells with the energy required for optimal functioning. They are involved in the conversion of food to energy, and help to boost concentration (something especially important for school-aged children). These vitamins are water-soluble, so it is important to consume them from a variety of sources throughout the day as the body is not able to store them.
Zinc
Zinc is another immune boosting mineral that is important for children’s health. It impacts cellular growth, metabolism, and division, something especially important for children during their growth years. Zinc is a micro-mineral, which means it is only required in small amounts.
Choline
Choline is a brain-boosting, vitamin-like nutrient that could improve overall cognitive
function. This is especially important for children and helping them to concentrate during school. It also plays an important role in gene expression and cellular communication, two additional factors that are important for healthy development.
Looking for a good quality children’s multivitamin? Try one of Curated’s top recommended children’s multi: Nordic Naturals Nordic Berries.
Teens and Adolescents
Adolescence is another important period where children continue to develop into the (hopefully) healthy adults they will become! Teens are often active and require specific amounts of vitamins and minerals to optimize their overall wellbeing. Though recommendations for teens are often still lower than those for adults, they require an intake higher than children and thus deserve their own category.
The fat soluble vitamins—A,D,E,K
Just like for children, teens require adequate amounts of the fat soluble vitamins as well. Their brains, eyes, and skin still require support from vitamin A and vitamin E to ensure they continue to function adequately into adulthood. Vitamin D3 and K2 are still important, as they impact bone strength and development, something that is essential for preventing osteoporosis later in life.
Vitamin C
Vitamin C is a water soluble vitamin that has many antioxidant properties, including the ability to boost the immune system and prevent disease from occurring. Regularly consuming adequate amounts is important for keeping teens healthy, especially around cold and flu season.
Iron
Iron is an important mineral that is needed in small amounts and supports healthy red blood cells throughout the body. One of the main jobs of the red blood cells is to transport oxygen throughout the body, a task that is essential for maintaining healthy energy levels and supporting healthy cellular functioning. Teens are continuously growing, as many parents know, so supporting a healthy blood supply is essential for overall health.
Molybdenum
Molybdenum is a mineral that supports overall health by helping to process proteins, break down toxins, and support DNA. It is also a cofactor for many important enzymes and their reactions. These roles are important for keeping teens healthy, and supporting the natural breakdown of potential toxins they might ingest or be exposed to.
Calcium
Just like other minerals, teens require higher amounts of calcium as their bones continue to grow rapidly throughout adolescence. Adequate calcium intake, in addition to a well-rounded mineral intake, supports bone density levels and decreases the risk for osteoporosis in adulthood.
Looking for a good quality teen multivitamin? Try one of Curated’s top recommended teen’s multi: Douglas Labs Ultra Preventive.
Adult women and men each have differing nutrient needs that will impact their multivitamin choices. Women’s biology is complex, and they require specific vitamins and minerals to help keep both body processes and hormones functioning happily.
The fat soluble vitamins—A,D,E,K
By now you know that the fat soluble vitamins are important, but women should take extra care to consume enough of these important nutrients. This is especially true for vitamins D3 and K2. Women have a significantly higher risk for developing osteopenia and osteoporosis as they age, and adequate intake of these two bone strengthening vitamins can delay and decrease their risk.
The B vitamins—specifically folate
The eight B vitamins are energy boosting nutrients that impact every cell in the body. They are required for energy conversion, metabolism, concentration, and cellular health; all things that are important for a healthy woman. More specifically, it is likely beneficial to choose a women's multivitamin that includes folate from a whole foods source as this is the most bioavailable form. Folate is important for women as it helps support strong bones, boosts fertility, and decreases the risk of birth defects in infants.
Iron
Iron is often included in women’s multivitamins as a way to replenish iron levels that are depleted during menstruation. Iron is essential for supporting red blood cells and carrying oxygen throughout the body. Iron deficiency can lead to increased feelings of fatigue and poor concentration. Women, especially pregnant women, are more likely to be iron deficient due to their increased need for iron and could potentially experience a benefit from choosing a multivitamin that includes iron.
Magnesium and Calcium
Magnesium and calcium work together to support strong bones and manage mineral levels. The body is very sensitive to its mineral balance, and many work concurrently with each other for optimal health. Magnesium and calcium are two examples of just that, so choosing a multivitamin with both of these is advised.
Looking for a good quality women’s multivitamin? Try one of Curated’s top recommended women's Multi: Innate Women’s One Daily.
Adult Men
Just like with women, adult men also have their own specific nutrient requirements that are unique to their biology. Men require specific nutrients that help support testosterone and prostate health, along with overall immune strength and wellbeing.
The fat-soluble vitamins—A,D,E,K
So, you might be catching on now that fat-soluble vitamins are essential for everyone, and if that’s what you are thinking then you are correct! Their immune boosting and bone strengthening properties are also important for men’s health and do not forget to choose a multivitamin with both D3 and K2 for optimal absorption.
Vitamin C
Vitamin C is a water-soluble vitamin that has many immune-boosting properties that are important for men’s health. In addition, vitamin C can also increase blood flow throughout the body and may decrease the risk for benign prostatic hyperplasia (BPH)–also known as the enlargement of the prostate which leads to difficulties urinating.
Zinc
Zinc is an important mineral for men as it supports healthy prostate function, something that becomes a concern as men age. Research has demonstrated that zinc has the ability to significantly increase testosterone levels in men, and functions as an antibacterial substance in a man’s urea system.
Lycopene
Lycopene is a carotenoid that is most frequently found in high levels in tomatoes or tomato-based products. The antioxidant properties of this nutrient are thought to improve male fertility, and could impact the genetic expression of the prostate cells; two very important things for men’s health.
B vitamins
Just like women and children, men also require adequate amounts of the B vitamins to ensure their nervous system is functioning properly and that their cells are able to produce energy. The B vitamins can also support cognition and focus, and because they are water soluble they need to be consumed frequently to prevent deficiency.
Looking for a good quality men’s multivitamin? Try one of Curated’s top recommended men’s Multi: Innate Men’s One Daily.
Older Adults
As adults age, nutrient requirements change based on the unique biological need of older adults. Although individuals that fall into this population typically require the same basic nutrients that we have covered thus far, there are a few additional specific requirements that are unique to this population.
Selenium
Selenium is an amazing nutrient and antioxidant that is essential for health, especially in older adults. Antioxidants are compounds that help protect the body from free radical damage and oxidative stress, something that typically increases as we age. For this reason, many older adults often deal with increasingly high levels of free radicals and consequently experience inflammation-related disorders, thus decreasing their quality of life. Selenium may also improve cognitive function and prevent cognitive decline, things that are often a concern as we age.
Vitamins A and E
Although all of the fat-soluble vitamins are important for overall health and functioning, it may be beneficial that older adults choose a multivitamin that has an absorbable form and higher amounts of vitamins A and E. These vitamins play an integral role in healthy skin and eye development, something that is still important as we age. They also help to boost our immune system, another important thing to consider with age.
Vitamin C
Vitamin C is an additional water-soluble vitamin that is important for immune health and supporting the immune system, again an important thing at this stage of life. Vitamin C also acts as an antioxidant and can help to fight cumulative oxidative stress.
Looking for a good quality older adult multivitamin? Try one of Curated’s top recommended aging Multi: Integrative Therapeutics Clinical Nutrients HP.
A few more factors to keep in mind
If you are taking additional medications or supplements outside of your multivitamin, be cautious that you are not doubling up and getting too much of one vitamin or mineral. For example, if your multivitamin is extremely high in vitamin A it would be wise to avoid choosing another supplement that includes vitamin A as well to avoid potential toxicity.
Additionally, you can’t out-supplement a poor diet. Although supplements can be impactful and improve overall health, it's likely you will not see the changes you are hoping for if you are not making nutrient-dense food choices as well. If you are able to do both, that is ideal!
Finally, be wary of supplements that contain fillers or additives that seem unfamiliar to you. Choosing the right brands for your individual needs is important, and luckily you don’t need to sift through all of the information and different products on your own. Working with a practitioner or dispensary like Curated Supplements can help you rest assured that the supplements you are choosing are of good quality and the right choices for you!
Our one-of-a-kind supplement store has the practitioner-vetted, top-quality products you can trust at special member pricing. Buy these multivitamins and so much more at 20% off when you join Curated Wellness.
About the Author
Emily Alexander, M.Ed, FNTP—Emily is a Nutritional Therapy Practitioner with Curated Wellness. She is passionate about supporting others in their journey to improve their relationship with food and their body through gentle nutrition, and is a firm believer that understanding the bio-individual components of nutrition is one of the best ways to do so. Emily completed her Master’s of education in health education and promotion with a concentration in eating disorders, and draws from both her educational background and life experience to help her clients improve their energy, understand their bodies, boost their athletic potential, and break down diet myths one at a time. Read more about Emily.
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