CHAPTER 8
The Benefits of Multivitamins: Your Complete Guide
I’m sure you’ve heard of the benefits of multivitamins at least once or twice. There is no real surprise there.
They are widely marketed and highly sold supplements.
Multivitamins are the holy grail of health.. in theory. The human body needs a wide variety of vitamins and minerals that would normally come from a well-balanced, healthy diet.
But, the quality of the average person’s diet has dropped drastically. We are deficient in some of the vital vitamins and minerals the body need to perform its tasks and keep us healthy and vibrant.
Enter multivitamins.
They are here to fix that problem (in theory, as I mentioned). The problem is, as with most supplement today, multivitamins are overhyped.
Companies make false claims, promise results they can’t deliver and most people fall for the scam.
But we are here to put a stop to that (or at least try).
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The Essential Vitamins and Minerals Your Body Needs Daily
To judge a multivitamin supplement as effective or ineffective, we first need to know:
Let’s go through some of the terms we’ll be tossing around below:
RDA: Recommended dietary allowance. This represents the daily average dietary intake a person needs to stay healthy and steer away from deficiencies.
AI: For vitamins for which there hasn’t yet been set an RDA (usually due to lack of scientific data), adequate intake (AI) is used, instead.
UL: The tolerable upper intake level is the largest amount of a given vitamin or mineral a person can take in a day that is likely to be safe. More is not always better so stay under the UL to keep toxicity at bay.
Before we proceed, let’s take a look at how vitamins and minerals are measured.
We measure larger doses in milligrams (mg). A milligram is 1/1,000 of a gram (g), which is 1/1,000 of a kilogram (kg), which itself is roughly 2.2 pounds (for you Americans).
We measure smaller doses in micrograms (mcg). A microgram is 1/1,000 of a milligram.
And we measure certain vitamins, such as vitamin D, in IU (international units). This is a measurement which varies based on the substance and its potency.
Now let’s take a look at the essential vitamins and minerals and their RDAs or AIs that apply to adults who are 18 or older.
The long, green box is going to be dedicated to the brief overview of these substances. We'll cover what they do, what the RDAs/AIs/ULs are, and what some of their natural food sources are.
The 13 Essential Vitamins Your Body Needs
#1: Retinol (Vitamin A)
Vitamin A is good for the vision but it has many other vital tasks:
It also helps with the normal function of the heart, lungs, kidneys, and other organs.
RDA/AI:
Men: 900 mcg per day
Women: 700 mcg per day
Food Sources:
Kale (443 mcg per ½ cup), carrots (538 mcg per ½ cup), sweet potatoes (961 mcg per ½ cup), canned pumpkin (953 mcg per ½ cup), butternut squash (572 mcg per ½ cup), cantaloupe(467 mcg per ½ melon).
UL: 3,000 mcg per day.
#2: Biotin (Vitamin B7 or Vitamin H)
Much like the rest B-complex vitamins, biotin also plays an important role in cell growth, production of fatty acids, metabolism of fat and maintaining a steady blood sugar level. Deficiencies of this vitamin are quite rare.
RDA/AI: 30 mcg per day
Food Sources:
Eggs or egg whites(13-25 mcg per large egg), cooked salmon (4-5 mcg per 3 ounces), almonds, peanuts, pecans, and walnuts. Also, most fresh vegetables.
UL: Not determined
#3: Folic Acid (Folate)
Folate handles the creation of healthy new cells in the body and plays a huge role during pregnancy. It ensures the baby’s proper development and helps prevent major birth defects.
RDA/AI: 400 mcg per day
Food Sources:
Lentils (350 mcg per cup), spinach (250 mcg per cup), white rice (180 mcg per cup), broccoli (100 mcg per cup), asparagus (20 mcg per spear)
UL: 1,000 mcg per day
#4: Vitamin K
Vitamin K is essential for bone development, wound healing and the body’s ability to create blood scabs (to prevent bleeding out).
RDA/AI:
Men: 120 mcg per day (AI)
Women: 90 mcg per day (AI)
Food Sources:
Green leafy vegetables (550 mcg per cup), broccoli (220 mcg per cup), parsley (250 mcg per ¼ cup), cabbage (82 mcg per ½ cup)
UL: Not determined.
#5: Vitamin D
Vitamin D is important for quite a few things. Such are immune system function, calcium metabolism, proper bone density, and a healthy nervous system. Vitamin D also helps prevent the development of osteoporosis later in life.
But, soaking up sunlight isn’t the only way to get enough of it.
RDA/AI:
A review done by the US Institute of Medicine reports that an adequate intake of Vitamin D is 600-1000IU(15-25 mcg) per day for children aged 1 to 18 and 1500-2000IU(37.5-50 mcg) for adults aged 19+.
Food Sources:
Fatty fish (tuna, salmon, and mackerel), vitamin D-fortified foods (some dairy products, soy milk, orange juice and cereals), cheese, egg yolks and beef liver.
Aside from that, 20 to 25 minutes of sun exposure without sunscreen can also be beneficial.
UL: 25-50 mcg per day, depending on your age.
#6: Vitamin C
Vitamin C has been shown to lower the risk of some cancers. It also helps make collagen (an important tool for wound repair), boosts immunity and serves as an antioxidant for the body.
RDA/AI:
Men: 90 mg per day
Women: 75 mg per day
Food Sources:
Strawberries (85 mg per cup), red peppers (95 mg per ½ cup), broccoli (51 mg per ½ cup), grapefruits (76 mg per medium fruit), tomatoes (16 mg per medium tomato).
UL: 2,000 mg per day.
#7: Vitamin E
Vitamin E is known for its antioxidant functions but that’s not all. It also helps with enzymatic activities and neurological functions.
RDA/AI: 15 mg per day
Food Sources:
Almonds (7.4 mg per ounce), hazelnuts (4.3 mg per ounce), olive oil (1.9 mg per tablespoon), canola Oil (2.4 mg per tablespoon), avocado (3 mg per medium avocado).
UL: 1,000 mg per day.
#8: Vitamin B6
Vitamin B6 is involved in as much as 100 biological processes. Some of them include the metabolism of food, production of hormones (such as serotonin), the creation of red blood cells, and maintaining good immune function.
RDA/AI: 1.3 mg per day
Food Sources:
Salmon (0.48 mg per 3 ounces), chicken (0.51 mg per 3 ounces), bananas (0.43 mg per medium banana), hazelnuts (0.18 mg per ounce), cooked spinach (0.44 mg per cup).
UL: 100 mg per day.
#9: Vitamin B12
Vitamin B12 is involved in the metabolism of food, the creation of cells and nervous system function.
RDA/AI: 2.4 mcg per day
Food Sources:
Clams (84 mcg per 3 ounces), mussels (20.4 mcg per 3 ounces), beef (2.1 mcg per 3 ounces), salmon (2.4 mcg per 3 ounces), eggs (0.6 mcg per large egg), skim milk (0.9 mcg per ounce)
UL: Not determined.
#10: Pantothenic Acid (Vitamin B5)
Vitamin B5 plays a critical role in the metabolism of fats, carbs, and proteins, development of the nervous system, creation of certain hormones, red blood cells and more.
RDA/AI: 5 mg per day
Food Sources:
Chicken (0.98 ,g per 3 ounces), eggs (0.61 mg per large one), sweet potato (0.88 mg per medium one), avocado (1.99 mg per large one), yogurt (1.35 mg per cup), mushrooms (0.52 mg per ½ cup).
UL: Not determined.
#11: Niacin (Vitamin B3)
Vitamin B3 is important for the metabolism of energy in cells, DNA repair, production of sex and stress hormones by the adrenal gland, removal of toxins from the body and maintaining healthy skin, hair, and eyes.
RDA/AI:
Men: 16 mg per day
Women: 14 mg per day
Food Sources:
Peanuts (3.8 mg per ounce), chicken (7.3 mg per 3 ounces), salmon (8.5 mg per 3 ounces), fortified cereals (20-27 mg per cup), coffee (0.5 mg per cup).
UL: 35 mg per day.
#12: Riboflavin (Vitamin B2)
Vitamin B2 plays an important role in the metabolism of foods, helps with cellular processes, enhances the health of your hair, skin, muscles, eyes, and brain. Some research also suggests that Vitamin B2 may be effective at dealing with migraines.
RDA/AI:
Men: 1.3 mg per day
Women: 1.1 mg per day
Food Sources:
Milk(0.34 mg per cup), almonds (0.23 mg per ounce), eggs(0.27 mg per large one), enriched grains and cereals (0.59-2.27 mg per cup).
UL: Not determined.
#13: Thiamin (Vitamin B1)
Vitamin B1 helps with food metabolism, improves skin, muscle and brain health.
RDA/AI:
Men: 1.2 mg per day
Women: 1.1 mg per day
Food Sources:
Enriched long grain white rice (0.26 mg per cup), pecans (0.19 mg per ounce), lentils (0.17 mg per ½ cup), cantaloupe (0.11 mg per ½ fruit), milk (0.10 mg per cup).
UL: Not determined.
The 14 Essential Minerals Your Body Needs
Before we dive into the minerals, I’d like to clarify 2 things first:
- Minerals are inorganic substances and contain no carbon. Each can be found on the periodic table.
- Minerals fall in one of two categories: macrominerals (which your body needs in large dosages) and trace minerals (which your body needs only a pinch of).
#1: Iodine
This essential trace mineral is needed for the creation of thyroid hormones, which control our metabolic rate, body temperature, muscle function, and more.
RDA/AI: 150 mcg per day.
Food Sources:
Cod fish (100 mcg per 3 ounces), baked potatoes (60 mcg per medium one), milk (56 mcg per cup), shrimp (35 mcg per 3 ounces), canned tuna (about 35 mcg per can).
UL: 1,100 mcg per day.
#2: Fluoride
Fluoride in a non-essential trace mineral that helps keep your teeth healthy and cavity-free. It’s also important for strong bones.
RDA/AI:
Men: 4 mg per day
Women: 3 mg per day
Food Sources:
Tap water in many countries is already fluoridated. Aside from that: canned sardines (0.2-0.4 mg per 3.5 ounces), chicken (0.06-0.10 mg per 3.5 ounces)
UL: 10 mg per day.
#3: Copper
Copper is an essential trace mineral and antioxidant. It plays an important role in the creation of red blood cells, energy metabolism, immunity and nervous system function.
RDA/AI: 900 mcg per day
Food Sources:
Cashew (630 mcg per ounce), oysters (670 mcg per medium one), mushrooms (350 mcg per cup), crab meat (200 mcg per ounce).
UL: 10 mg per day.
#4: Calcium
Calcium is a macromineral crucial for the proper development of bones and teeth. Calcium also helps with proper muscle function, nerve signaling, blood pressure, and blood clotting. And, like vitamin D, calcium also helps ward off against osteoporosis later in life.
RDA/AI: 1,000 mg per day
Food Sources:
Milk (300 mg per cup), yogurt (300 mg per cup), cheddar cheese (303 mg per 1.5 ounces), tofu (258 mg per ½ cup), spinach (115 mg per ½ cup), rhubarb (174 mg per ½ cup).
UL: 2,500 mg per day.
#5: Magnesium
Magnesium is a macromineral that, along with calcium, is involved in hundreds of biological processes. Some of them include muscle contraction, blood clotting, cell signaling, energy metabolism, blood pressure regulation, and building healthy bones and teeth.
RDA/AI:
Men: 400 mg per day.
Women: 310 mg per day.
Food Sources:
Almonds (78 mg per ounce), cooked spinach (78 mg per ½ cup), brown rice (86 mg per cup), bananas (32 mg per medium one).
UL: Not determined.
#6: Iron
Iron is an essential mineral involved in many important processes. Most notably: the making of red blood cells, production of amino acids, collagen, neurotransmitters, and hormones.
RDA/AI:
Men: 8 mg per day.
Women: 18 mg per day.
Food Sources:
Cooked beef (2.3 mg per 3 ounces), oysters (5 mg per 6 medium ones), cooked lentils (3.3 mg per ½ cup), prune juice (2.28 mg per 6 fluid ounces), cashew (1.89 mg per ounce), potatoes (1.87 mg per medium one).
UL: 45 mg per day.
#7: Manganese
Manganese is an essential trace mineral and antioxidant, but it can also be toxic in excessive doses. It’s important for energy metabolism, proper bone development, and wound healing.
RDA/AI:
Men: 2.3 mg per day.
Women: 1.8 mg per day.
Food Sources:
Brown rice (2 mg per cup), oatmeal (1.5 mg per cup), pineapples (1.5 mg per cup), pecans (1.3 mg per ounce), green tea (0.4-1.6 mg per cup).
UL: 11 mg per day.
#8: Potassium
Potassium is a macromineral and electrolyte that is essential for the body’s steady heart beat, nervous system signaling, and proper muscle function.
RDA/AI: 4,700 mg per day.
Food Sources:
Baked potato (930 mg per medium one), plums (640 mg per ½ cup), raisins (600 mg per ½ cup), bananas (400 mg per medium one), artichokes (340 mg per medium one).
UL: Not determined.
#9: Sodium Chloride
Sodium is a macromineral essential for maintaining cellular fluid balance, nerve signaling, muscle contraction, food digestion, and blood pressure regulation.
RDA/AI: 1,500 mg per day
Food Sources:
The best way to get enough sodium is to salt your meals. Only 2/3 of a teaspoon contains enough to meet your needs.
UL: 2,300 mg per day.
A quick note:
To avoid going over that number, steer clear from pre-cooked canned foods, fast foods, most condiments, some sauces, salad dressings, potato chips, salted nuts, and deli meats.
#10: Phosphorus
Phosphorus is a macromineral vital for the health and well-being of your teeth and bones. It also plays an important role in converting food to energy and shuttling nutrients through your body. Phosphorus is also a component of the DNA and RNA.
RDA/AI: 700 mg per day.
Food Sources:
Milk (257 mg per cup), yogurt (385 mg per cup), cheese (131 mg per ounce), salmon (252 mg per 3 ounces), chicken (155 mg per 3 ounces), eggs (104 mg per large one), oh and beer – (173 mg per 3 ounces).
UL: 4,000 mg per day.
#11: Chromium
Chromium is a trace mineral that is known to slightly enhance insulin’s effects on the body and is involved in the metabolism of food.
RDA/AI:
Men: 35 mcg per day.
Women: 25 mcg per day.
Food Sources:
Broccoli (22 mcg per cup), potatoes (3 mcg per cup), garlic (3 mcg per teaspoon), grape juice (7.5 mcg per cup).
UL: Not determined.
#12: Molybdenum
This is a trace mineral involved in different processes including energy production within cells, nervous system development, and processing of waste in the kidneys. Molybdenum deficiencies have never been documented in healthy people and toxicity is very rare.
RDA/AI: 45 mcg per day.
Food Sources:
Split peas (148 mcg per cup), black beans (130 mcg per cup), nuts such as peanuts and almonds (about 42 mcg per cup).
UL: 2,000 mcg per day.
#13: Selenium
Selenium is well-known for its antioxidant properties that protect cells from being damaged. It also plays an important role in the regulation of thyroid hormones and metabolism.
RDA/AI: 55 mcg per day.
Food Sources:
Crabmeat (41 mcg per 3 ounces), salmon (40 mcg per 3 ounces), enriched noodles (38 mcg per cup), pork (35 mcg per 3 ounces), beef (16 mcg per 3 ounces).
UL: 400 mcg per day.
#14: Zinc
Zinc is a trace mineral that serves as a building block for enzymes, proteins, and cells. It also releases Vitamin A from the liver, boosts immune system function, and wound healing.
RDA/AI:
Men: 11 mg per day.
Women: 8 mg per day.
Food Sources:
Oysters (13 mg per oyster), beef (6 mg per 3 ounces), milk (2 mg per cup), turkey (4.5 mg per 3 ounces), cashew (4.5 mg per 3 ounces).
UL: 40 mg per day.
What’s Does That Mean for Multivitamin Supplements?
As you can see, getting the essential vitamins and minerals from your diet on a daily basis can be a difficult task. Thus, a multivitamin seems like a no-brainer. A pill or two a day and your deficiencies are no more!
But, if you take a look at the label of most multivitamins, you’ll notice 2 major flaws:
1) Most of them don’t have all the essential vitamins and minerals your body needs.
They are not dosed well and contain micronutrients we aren’t likely to be deficient in. Or worse – certain ingredients are super-dosed, making them harmful to your health.
2) Many multivitamins contain a long list of ingredients that you’ve never heard of nor do you need.
Most of these ingredients don’t have any research behind them and are likely unproven and ineffective.
The long list of ingredients could make some people think they’re getting a lot for their money. But, the truth is, most of the stuff is low-cost filler that helps reduce production costs and maximize profit.
With that out of the way, there are some multivitamins out there that are actually good and worth the money.
You will most likely have to look up a dozen or more products before you find a good one but they are out there.
I recommend this resource for some good recommendations.
Other Chapters
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