Written by Laurel Sterling, MA, RD, CDN
Laurel is a registered dietitian-nutritionist and certified nutritionist and has worked in the natural products industry since 2000. She has a passion for empowering others through nutritional education.
To better assist us though all our life stages we not only need to have the basics in place such as eating a balanced diet, getting ample sleep, maintaining a fitness routine, and having sufficient relaxation time; we can also gain the benefits that supplements provide along the way. Supplementation needs will vary through the years depending on what stage of life you are in and with differing health concerns.
To support overall health at any stage in life, a multivitamin/mineral is a great addition to help maintain normal metabolism, growth, and well-being. Taking a multi will help ensure we get the RDA (Recommended Daily Allowance) of necessary vitamins and minerals that we may be lacking through our daily diet alone. As we all have varying genders, ages, genetics, health issues, activity levels, and food intakes, it makes sense that there are several options in the marketplace to choose from.
For women in the childbearing years, prenatal multis are formulated to support fetal development, as well as, supporting mom and baby before, during, and after pregnancy while mom is breastfeeding. Pregnancy and breastfeeding place higher demands on a woman’s body, and it is essential to look for a prenatal multivitamin that is safe, gentle, easily absorbable, and high quality with no dangerous mega doses. It should contain the nutrients that baby and mom need and have additional omegs-3s (predominantly DHA). DHA supports cardiovascular health and mood stability for moms and the necessary support for baby’s developing brain and vision. Be sure there is sufficient calcium, magnesium, vitamin D3, and vitamin K for bone building, immunity, and relaxation in the multi for both mom and baby. Also, folic acid and minerals like iron, zinc, copper, and iodine are important ones for proper infant development.
General multis ideally should have a substantial amount of calcium, magnesium, omega-3s, and vitamin D3 for men and women’s overall health. In addition to these nutrients, multis can also assist with energy levels as they typically contain a B-complex, magnesium, iron, and CoQ10, which are all essential for energy production. Nutrients such as vitamin D, biotin, chromium, vanadium, niacinamide, and magnesium assist with glucose metabolism. Antioxidants like vitamins A, C, and E, and minerals such as zinc and selenium support nerve, eye, and heart health and play a key role in protecting cells against free radical damage. Also, omega-3s, specifically DHA, support healthy retinal function and visual clarity, and the powerful carotenoid lutein works to protect our eyes and vision by filtering and blocking harmful UV sunlight and digital blue light. As men age, they tend to not need additional iron so an iron-free multi would be an ideal choice. There are once a day and twice a day multis available. Multis that have a twice daily serving size should be taken in a split dose such as one with breakfast and one with lunch.
General multis can also be found in mini-tablets that are easy-to-swallow which is a great option for those who have difficulty swallowing large supplements, or for any person that does not like swallowing large pills. These are also ideal for older children that are starting learning to swallow pills. Typically, due to tablet size, these mini tablets will cover the basic nutrients versus having additional nutrients that may be added into a larger one or two a day multi.
As we age our dietary requirements change, and vitamin and mineral deficiencies are more common as a person gets older. That can be due to an inability to absorb nutrients optimally from foods as we age, specific health issues, and certain medications. What an individual may need will depend on their unique health concerns. For those looking to support heart health, choose a multivitamin that provides a combination of nutrients like the powerful antioxidants vitamins A, C, E, and selenium. Vitamin A is also key for healthy vision, immune health, and cell growth. CoQ10 is another important antioxidant that we produce in the mitochondria of our cells and assists with energy production. As we age, we make less of it, and it can be depleted by certain types of medications. Having essential minerals like calcium, magnesium, and amino acids (l-arginine, l-carnitine, lysine, and l-proline) also support cardiovascular health. Vitamin D3 promotes healthy bones and calcium absorption, cognitive, cardiovascular, and immune support. Vitamin D deficiency, which is more traditionally associated with bone and muscle weakness, may also increase the risk of cardiovascular disease. Calcium, magnesium, and vitamin D3 all work together to benefit our bone health and cardiovascular system. Also, look for a multi with omega-3 fatty acids. Omega-3s support heart, brain, vision, joint, immune, and overall health.
No matter where we are in our lives: 20s, 30s, 40s, 50s, 60s and beyond there are basic nutrients we all need for overall optimal wellness. We can balance our levels with a multivitamin that is targeted to meet our specific needs. Choices will vary with age and health concerns, and make sure to consult with a health practitioner before adding in various supplements if taking medications.