In part 2 of our series, we discussed how to choose the right multivitamin. If you haven’t seen that yet, make sure to check it out before diving into this one.
In today’s part 3, we're going to explore which ingredients should never be included in your multivitamin. By the end of this video, you'll have the confidence to make an informed choice and avoid falling for misleading advertisements that could harm your health.
Magnesium – A Key Focus
Let’s start with magnesium. In multivitamins, the form of magnesium is crucial. Let’s look at a product with 500 mg of magnesium oxide. Although it seems like a high dose, magnesium oxide only has an absorption rate of around 4%. That means 96% of the magnesium will likely pass through your system without being absorbed. Magnesium oxide is often used for constipation, but it's not ideal for supplementation in multivitamins due to its low absorption rate.
So, which form of magnesium should you be looking for? I recommend Citrate Magnesium. While the dose may be 250 mg, the absorption rate is 10-30%, which is much better than magnesium oxide.
For even higher absorption, go for Amino Acid Chelated Magnesium. This type has a 30% absorption rate, which is quite good for correcting magnesium deficiencies.
However, keep in mind that even the best magnesium forms can cause loose stools if consumed in large amounts. But the absorption rate of amino acid chelated magnesium is much better compared to magnesium oxide.
The Calcium Dilemma
Now, let’s talk about calcium. It's one of the most commonly found ingredients in multivitamins. But, did you know that there is a growing body of research suggesting that calcium supplements can do more harm than good?
Studies have shown that women who take calcium supplements may be at an increased risk of cardiovascular issues. One study found that calcium supplementation could increase the risk of heart attack by 22% and stroke by 59%.
In addition, excessive calcium supplementation has been linked to an increased overall mortality rate by 28%. These findings have been confirmed in multiple studies, which should make you cautious about including high doses of calcium in your multivitamin.
When you’re choosing a multivitamin, check the calcium content. Ideally, it should be below 200 mg per serving. A product with no calcium is perfectly acceptable, as calcium intake is best managed through diet, not supplements.
Iron – Be Cautious
Next, let’s discuss iron. Iron supplementation is essential for individuals diagnosed with iron-deficiency anemia, but it can be harmful if taken unnecessarily.
Many multivitamin products, especially those marketed to women, include iron. However, iron is often not needed unless you have a diagnosed deficiency. In fact, for most men and post-menopausal women, iron supplementation can be harmful and may lead to iron overload. This is because iron can accumulate in the body and cause organ damage if taken in excess.
Before adding iron to your multivitamin, it’s important to get a blood test to confirm that you have a deficiency. Iron should only be included in multivitamins when necessary and in minimal amounts.
Avoid Fluoride in Your Multivitamin
One of the most concerning ingredients to look out for is fluoride. It’s shocking to think that fluoride is included in some multivitamins, as fluoride was historically used as a pesticide and has been linked to toxicity in high amounts.
For your health, avoid multivitamins containing fluoride. You should never consume it in supplement form, as it’s a toxic substance that can build up in the body over time.
What to Look for in a Good Multivitamin
Now that we know what to avoid, let’s discuss what you should look for in a good multivitamin. A quality multivitamin should include the right forms of B vitamins, essential minerals, and active ingredients that are easily absorbed by the body.
Look for products that use chelated forms of minerals, such as magnesium and zinc, as they have higher bioavailability.
Also, ensure that vitamin B12 is in methylcobalamin form, which is better absorbed and utilized by the body.
Lastly, when choosing a multivitamin, avoid products that claim to offer a "one-size-fits-all" solution. Everyone has unique needs, and it’s crucial to select a multivitamin that matches your specific lifestyle and dietary requirements.