How to choose a multivitamin and mineral supplement?

Did you know that there are now over 1600 different multivitamin and mineral products sold in North America?

Have you ever walked into a health food store and felt bewildered by all of the choices?

Before rating the vitamins, let me mention a few words about the basics. I am referencing Dr. Aileen Burford-Mason who is a brilliant immunologist, cell biologist, prolific author and is the prime educator in the Nutrition for Docs course. Her recently published book Eat Well Age Better, is excellent and an easy read and on the shelves at Indigo. You won't go wrong with this book.

Back to the vitamins: they should contain generous amounts of B vitamins. Look to ensure there is about 25 mg of B6 which is nearly 20 times the RDA (recommended daily allowance). RDA's were levels to prevent deficiency diseases such as scurvy or Ricketts, but inadequate for preventing chronic diseases such as heart disease, diabetes or dementia. 

The supplements should contain a full spectrum of vitamins and minerals and look for trace minerals such as molybdenum. Check for the addition of Vitamin K. Find out how the minerals are absorbed. If the minerals are "chelated" whereby the minerals are attached to a carrier protein or amino acid, absorption is improved. How are the antioxidants in the supplements? 

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Vitamin C and E are antioxidants, the latter may protect against heart disease, stroke, dementia and some cancers. The vitamin E should have multiple tocopherols, not just alpha tocopherol. There should also be sufficient calcium and magnesium and certainly Vitamin D. In Canada, Health Canada does not permit supplement manufactures from including more that 1000 IU of Vitamin D in a supplement. That is unfortunate because it is not enough and so you may require additional Vitamin D.


Read also: How to choose a multivitamin (part II)

Dr. Burford-Mason's book link. It's a $24.95 investment that is worth it.