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Is having multi vitamins regularly healthy for my body?
I work out 1.5 hours a day, I've been asked by my trainer to have multi vitamins every day. Is it healthy to have em like that?
Just for the record, if there is a record, I wouldn't use most of the products mentioned above because of poor choices of types of minerals and additives. Source Naturals makes some good products and many that are just discounted -- discount supplements aren't usually a great idea because you have to cut corners to make them inexpensive. Same for Now. Centrum is full of things you don't want, as are all drugstore vitamins. Metagenics is a professional grade supplement sold mostly by chiropractors and naturapaths and the like, and as such, is just a very expensive version of better vitamins you can find on the shelves at any good health food store. The only two companies mentioned with good reputations are Solaray before it was acquired by its current owner, and Bluebonnet, a very good company but one that only sells basic things. No vitamin will or should test 100% of what's on the label if it contains truly natural sources -- in fact, prescription medications don't have to test 100% to meet standards. There's leeway allowing for natural deterioration and the difficulty of working with active ingredients. That's why most good vitamins have more than what's recommended -- they allow not only for natural deterioration, but also for the increased deterioration that occurs once the bottle is opened -- we don't take the whole bottle at once! Personally, I take New Chapter, but there are many good companies and many varieties of vitamins -- some have more plant material added, some less, some are more basic, some more complex. Also, nobody should ever take anything in order to live longer -- there's no way to guarantee that. What you want is to live as healthy a life as you can while you're alive, which is what natural medicine attempts to do. Nobody needs a multi if you make all your own meals from food you grow yourself and test somehow, but they are a shortcut for the vast majority of us who don't do that. There is no good proof they do anything for you, it's a theoretical argument based on trying to maintain maximal nutrients at a minimum level that won't poison you.
Part 2
Centrum® Multivitamin/Multimineral Flavor Burst Mixed Fruit contained 248% of the claimed vitamin A (as retinol). While it is acceptable for manufacturers to put in higher amounts of some ingredients (an overage) which are prone to breakdown in order to ensure that the product maintains potency over its shelf-life, this amount is excessive. This is of particular concern for an ingredient with the potential for toxicity, such as pre-formed (retinol form ) of vitamin A. (Getting too much vitamin A as retinol may actually make bones more brittle and have other negative effects, like liver and nervous system abnormalities. See Vitamin A Supplements Review: Cautions and Concerns). This product contained 4,960 IU, rather than the claimed 2,000 IU of pre-formed vitamin A. An adult only needs a total of 2,300 IU (women) to 3,000 IU (men) of vitamin A daily, and total daily intake of pre-formed vitamin A for adults should not exceed 10,000 IU. Note: Beta carotene does not count towards this upper limit for vitamin A.
Two products, NOW Vit-Min 75+ and MegaFood Women Over 40 One Daily, each needed 40 minutes to break apart in the disintegration test, which is 10 minutes above the allowable limit. This may reduce the chance of their contents being absorbed in the digestive tract.
Pure Encapsulations Multi t/d did not properly combine its listed sources for vitamin C, riboflavin, niacin, and vitamin B6. For example, it listed 120 mg of vitamin C from ascorbyl acetate but separately listed 1,000 mg of ascorbic acid which is also vitamin C. FDA labeling requirements state that all sources of a vitamin or mineral need to be combined and claimed on one line.
Centrum® Multivitamin/Multimineral Flavor Burst Mixed Fruit contained 248% of the claimed vitamin A (as retinol). While it is acceptable for manufacturers to put in higher amounts of some ingredients (an overage) which are prone to breakdown in order to ensure that the product maintains potency over its shelf-life, this amount is excessive. This is of particular concern for an ingredient with the potential for toxicity, such as pre-formed (retinol form ) of vitamin A. (Getting too much vitamin A as retinol may actually make bones more brittle and have other negative effects, like liver and nervous system abnormalities. See Vitamin A Supplements Review: Cautions and Concerns). This product contained 4,960 IU, rather than the claimed 2,000 IU of pre-formed vitamin A. An adult only needs a total of 2,300 IU (women) to 3,000 IU (men) of vitamin A daily, and total daily intake of pre-formed vitamin A for adults should not exceed 10,000 IU. Note: Beta carotene does not count towards this upper limit for vitamin A.
Two products, NOW Vit-Min 75+ and MegaFood Women Over 40 One Daily, each needed 40 minutes to break apart in the disintegration test, which is 10 minutes above the allowable limit. This may reduce the chance of their contents being absorbed in the digestive tract.
Pure Encapsulations Multi t/d did not properly combine its listed sources for vitamin C, riboflavin, niacin, and vitamin B6. For example, it listed 120 mg of vitamin C from ascorbyl acetate but separately listed 1,000 mg of ascorbic acid which is also vitamin C. FDA labeling requirements state that all sources of a vitamin or mineral need to be combined and claimed on one line.
Part 1
There is little evidence from clinical trials showing that a specific multi can reduce the risk of dying from cardiovascular disease, cancer, or any other cause (Park, Am J Epidem 2011). A U.S. study found that people who had used multivitamin/multimineral supplements for at least 3 years were 35% less likely to have died of cardiovascular disease over the following 20 or so years, compared to those who had not taken a multi. Women in the study, who were 44% less likely to have had a cardiovascular-related death. None of the subjects had cardiovascular disease at the start of the study and the results were adjusted to avoid potentially confounding variables including race, education, aspirin use and blood pressure. The apparent benefit did not occur for people who had used multivitamins which lacked minerals, nor among people who had taken multis for less than 3 years at the beginning of the study (Bailey, J Nutr 2015). In addition, a study of women aged 50 to 79 years with invasive breast cancer found that those who used multivitamins were 30% less likely to have died from the disease, compared non-users, over an average period of 7 years (Wassertheil-Smoller, Breast Canc Res Treat 2013). Adjusting for factors such as age, race, and the use of other supplements did not substantially change this estimate. Unfortunately, the study did not evaluate the specific multivitamin formulas used, so it is impossible to say which formula, if any, was associated with the lowest mortality.
Metagenics Bariatric Advantage Complete Multi Formula came up short on folate, containing only 80% of its listed 800 mcg per daily serving, instead delivering only 638 mcg. This product is designed for people who have had bariatric (stomach reducing) surgery to lose weight and require supplementation to offset decreased absorption of certain nutrients.
Pure Encapsulations Multi t/d was also a little short on folate, having 87% of its listed 800 mcg per daily serving, and delivering 698 mcg instead
Source Naturals Mega-One contained only 15% of its claimed vitamin A. A daily serving contained 1,778 IU instead of 12,000 IU of vitamin A. Looking at the specific forms of vitamin A, it provided 1,336 IU from retinol instead of the listed 10,000 IU, and 442 IU of beta-carotene instead of the listed 2,000 IU. However, unless you are deficient in vitamin A or are using it to treat a specific condition, you may actually be better off with these much more conservative amounts.
Trader Joe's Vitamin Crusade ccontained only 87% of its claimed 5,000 IU of vitamin A (all as beta-carotene). This, however, is an improvement from testing in 2011 which found it to contain only 59% of its listed vitamin A.
Dr. Mercola Whole Food Multivitamin Plus contained only 87% of its listed folate (344 mcg instead of 400 mcg).
Solaray Once Daily Woman had only 72% of its listed vitamin A (3,607 IU instead of 5,000 IU (as beta-carotene).
Bluebonnet Early Promise Prenatal Gentle Multiple had only 82% of its folate (658 mcg instead of 800 mcg). It is essential that pregnant women, particularly in the first trimester, take a folic acid supplement. Fortunately, the recommended amount for pregnant women is 600 IU, so, even with the shortfall in this product, this is covered. It also provided only 86% of its listed 5,000 IU of vitamin A. A daily serving contained 1,346 IU instead of 2,500 IU vitamin A from retinol, while from beta-carotene it provided more vitamin A than listed: 2,942 IU instead of 2,500 IU.
Country Life Maxi-Sorb Max for Men contained only 27% of its claimed vitamin A. This is even less than the amount ConsumerLab.com found in this product in 2011, which was 64% -- although the product tested then was in capsule form. The current product is a tablet. A daily serving contained 2,703 IU instead of 10,000 IU of vitamin A: 986 IU as retinol and 1,717 IU as beta-carotene.
Optimum Nutrition Opti-Men contained 65% of its listed vitamin A. A daily serving contained 6,519 IU instead of 10,000 IU (as beta-carotene).
All One Active Senior Powder had only 29% of its listed vitamin A. daily serving contained 3,445 IU instead of 12,000 IU of vitamin A; 3,210 IU instead of 5,000 IU from retinol and 235 IU from beta-carotene instead of 7,000 IU, from natural "mixed carotenoids". The use of "mixed carotenoids" in the labeling is also inappropriate according to the FDA, as no carotenoid other than beta-carotene can contribute toward IUs of vitamin A. Similar problems with this product were noted in 2011.
Melaleuca Vitality Multivitamin & Mineral Men contained just 80% of its claimed vitamin A — although this is higher than the 41.7% found in 2011.
Kal Enhanced Energy Teen contained only 37.5% of its listed folate (150 mcg instead of 400 mcg) and only 68%, or 3,391 IU of its listed 5,000 IU of vitamin A (as beta-carotene). While the shortfall in vitamin A is not a large concern (teens only need 1,000 to 2,000 IU per day), the lack of folate is concerning if a teen is relying on the supplement.
There is little evidence from clinical trials showing that a specific multi can reduce the risk of dying from cardiovascular disease, cancer, or any other cause (Park, Am J Epidem 2011). A U.S. study found that people who had used multivitamin/multimineral supplements for at least 3 years were 35% less likely to have died of cardiovascular disease over the following 20 or so years, compared to those who had not taken a multi. Women in the study, who were 44% less likely to have had a cardiovascular-related death. None of the subjects had cardiovascular disease at the start of the study and the results were adjusted to avoid potentially confounding variables including race, education, aspirin use and blood pressure. The apparent benefit did not occur for people who had used multivitamins which lacked minerals, nor among people who had taken multis for less than 3 years at the beginning of the study (Bailey, J Nutr 2015). In addition, a study of women aged 50 to 79 years with invasive breast cancer found that those who used multivitamins were 30% less likely to have died from the disease, compared non-users, over an average period of 7 years (Wassertheil-Smoller, Breast Canc Res Treat 2013). Adjusting for factors such as age, race, and the use of other supplements did not substantially change this estimate. Unfortunately, the study did not evaluate the specific multivitamin formulas used, so it is impossible to say which formula, if any, was associated with the lowest mortality.
Metagenics Bariatric Advantage Complete Multi Formula came up short on folate, containing only 80% of its listed 800 mcg per daily serving, instead delivering only 638 mcg. This product is designed for people who have had bariatric (stomach reducing) surgery to lose weight and require supplementation to offset decreased absorption of certain nutrients.
Pure Encapsulations Multi t/d was also a little short on folate, having 87% of its listed 800 mcg per daily serving, and delivering 698 mcg instead
Source Naturals Mega-One contained only 15% of its claimed vitamin A. A daily serving contained 1,778 IU instead of 12,000 IU of vitamin A. Looking at the specific forms of vitamin A, it provided 1,336 IU from retinol instead of the listed 10,000 IU, and 442 IU of beta-carotene instead of the listed 2,000 IU. However, unless you are deficient in vitamin A or are using it to treat a specific condition, you may actually be better off with these much more conservative amounts.
Trader Joe's Vitamin Crusade ccontained only 87% of its claimed 5,000 IU of vitamin A (all as beta-carotene). This, however, is an improvement from testing in 2011 which found it to contain only 59% of its listed vitamin A.
Dr. Mercola Whole Food Multivitamin Plus contained only 87% of its listed folate (344 mcg instead of 400 mcg).
Solaray Once Daily Woman had only 72% of its listed vitamin A (3,607 IU instead of 5,000 IU (as beta-carotene).
Bluebonnet Early Promise Prenatal Gentle Multiple had only 82% of its folate (658 mcg instead of 800 mcg). It is essential that pregnant women, particularly in the first trimester, take a folic acid supplement. Fortunately, the recommended amount for pregnant women is 600 IU, so, even with the shortfall in this product, this is covered. It also provided only 86% of its listed 5,000 IU of vitamin A. A daily serving contained 1,346 IU instead of 2,500 IU vitamin A from retinol, while from beta-carotene it provided more vitamin A than listed: 2,942 IU instead of 2,500 IU.
Country Life Maxi-Sorb Max for Men contained only 27% of its claimed vitamin A. This is even less than the amount ConsumerLab.com found in this product in 2011, which was 64% -- although the product tested then was in capsule form. The current product is a tablet. A daily serving contained 2,703 IU instead of 10,000 IU of vitamin A: 986 IU as retinol and 1,717 IU as beta-carotene.
Optimum Nutrition Opti-Men contained 65% of its listed vitamin A. A daily serving contained 6,519 IU instead of 10,000 IU (as beta-carotene).
All One Active Senior Powder had only 29% of its listed vitamin A. daily serving contained 3,445 IU instead of 12,000 IU of vitamin A; 3,210 IU instead of 5,000 IU from retinol and 235 IU from beta-carotene instead of 7,000 IU, from natural "mixed carotenoids". The use of "mixed carotenoids" in the labeling is also inappropriate according to the FDA, as no carotenoid other than beta-carotene can contribute toward IUs of vitamin A. Similar problems with this product were noted in 2011.
Melaleuca Vitality Multivitamin & Mineral Men contained just 80% of its claimed vitamin A — although this is higher than the 41.7% found in 2011.
Kal Enhanced Energy Teen contained only 37.5% of its listed folate (150 mcg instead of 400 mcg) and only 68%, or 3,391 IU of its listed 5,000 IU of vitamin A (as beta-carotene). While the shortfall in vitamin A is not a large concern (teens only need 1,000 to 2,000 IU per day), the lack of folate is concerning if a teen is relying on the supplement.
Wait, Gym, before you correct me, I'll correct myself -- I mistakenly said the "only" place to get natural Vitamin D is from the sun. Obviously, that's wrong wrong wrong! There are foods that contain natural Vitamin D, and anyone can find these by googling it. Eggs and most seafood, for example, and some organ meats. But most lists include dairy, but diary doesn't naturally contain very much -- people are confused now by the fact that most large dairy suppliers add it to their products as a supplement. I would venture to say if you're going to supplement it, as I do, it would better not to use a food source like dairy because most of it will be oxidized out before you consume it, but in a gel cap that protects it from heat and light.
Okay, here we go again. Dairy is not a good source of calcium, because it has no balance of magnesium -- Americans get way more calcium than they need generally and not enough magnesium, so dairy is not a good source of calcium. Nor does dairy naturally have Vitamin D in it -- some manufacturers add it in. The only natural way to get Vitamin D is to go in the sun at peak hours. Otherwise, you take a supplement, and if you use dairy as your source of the supplement you have to take in dairy, which with the Vitamin D added in emphasizes the absorption of calcium and further depletes magnesium, the main cause of bone loss in those in western countries. Leafy green vegetables are a far superior source of calcium because they also contain the balance of magnesium. Now, this is in addition to the fact that most humans can't digest dairy very well for many reasons. You also don't get Vitamin A in all that many foods, which is good because too much is liver toxic -- most of it comes from betacarotene, which the body turns into as much Vitamin A as the body needs so it doesn't make too much. The rest is flushed out of the body. It's also becoming less and less true that men are more likely than women to get heart disease -- current research shows the gap is disappearing, and that women are underdiagnosed as a result of sex discrimination by doctors. Beef and pork are never good for you -- the only question is how bad they are for you. Beef and pork are never lean -- just more lean depending on how they're raised than other sources of beef and pork. Hogs and cows were bred to be full of fat, and they will ever be so. If you want lean meat, eat grass fed lamb, or even better, eat venison or buffalo -- but the lack of fat is why most people don't particularly care for them. The most recent report is that beef and pork are carcinogens, and cured red meats even more so. I like meat, though I never eat port and eat little beef, but it's wrong that it's ever really good for you or necessary to eat it. But I digress, as the question is about multivitamins. Most believe that taking a multi is prophylactic in case you aren't getting enough nutrients in your diet, but multis aren't created equal. Most don't have the forms of minerals especially that are well absorbed by most people. So they have to be expensive to have the proper forms of things and they have to be several pills a day to fit those larger chemicals into the pill. A multi won't make a big difference you'll notice, but it might protect you from things you might have gotten given how hard it has always been to get all the best nutrients from food. Don't take mega-vitamins, they often have toxic levels of certain nutrients. The best ones for absorption are found in your best local health foods store, and by that I don't mean GNC or other chain vitamin stores or drugstores.
No vitamin is more important than others. Some of them don’t stay in your body for long or aren’t absorbed easily. Most vitamins are safe to take daily.
Have you had a blood test to see if you're deficient in any vitamin?
Are you eating a healthy diet like this?
Eating the right amount of calories each day is an important part of a balanced diet because it is key to helping you maintain a healthy weight. Your daily calorie needs depend on your activity level. A 20-year old male who is very active who exercises to the equivalent of walking more than 3 miles a day, can maintain a healthy weight consuming 3,000 calories a day.
Grains are an important source of energy, and they help you meet your daily B-vitamin, iron, magnesium and selenium needs. Whole grains also provide fiber, which delays digestion and provides a source of energy. Depending on your needs, you should include 8 oz. eight to 10 oz. of grains in your balanced diet. A 1 oz. serving of grain equals one slice of bread, 1 cup of whole-grain ready-to-eat cereal, 1/2 cup of cooked rice or pasta or five whole-grain crackers.
Most men do not eat enough fruits, according to the Palo Alto Medical Foundation. Fruits are low in calories and a good source of vitamin C and vitamin A, both important nutrients that help protect you from getting sick. Aim for 2 to 2 1/2 cups of fruit a day on your balanced diet plan. A 1 cup serving of fruit equals a small apple, a large orange or banana, 1 cup of cut-up fruit or 1 cup of juice.
Men in their 20s tend to not get enough of their vegetable intake. Vegetables also provide nutrients that help to keep your body healthy, including fiber, folate, potassium, vitamin A and vitamin C. You need three or four cups of vegetables a day on your balanced meal plan. Try to include a variety of vegetables to vary your nutrient intake.
Meat and beans provide your body with protein and iron. Iron helps support your energy levels. Aim for 6.5 to 7 oz. of meat or beans a day. Men are at a greater risk of developing heart disease than women, according to the Palo Alto Medical Foundation, making it even more important that you include more lean meats in your diet. Good choices include fish, poultry, beef tenderloin and pork loin. Beans are naturally low in fat and a good source of fiber. A 1/4-cup serving of cooked beans equals 1 oz. of meat.
Dairy is an important source of calcium and vitamin D, both important for bone health. You need 3 cups of dairy products a day on your balanced diet plan. Choose low-fat and non-fat dairy products to limit your fat intake. A 1 cup serving of dairy equals 1 cup of 1 percent or nonfat milk, 1 cup of nonfat yogurt or 1 1/2 oz. of low-fat cheese.
So if your not eating right and your blood test does not show good then take a multi.
Have you had a blood test to see if you're deficient in any vitamin?
Are you eating a healthy diet like this?
Eating the right amount of calories each day is an important part of a balanced diet because it is key to helping you maintain a healthy weight. Your daily calorie needs depend on your activity level. A 20-year old male who is very active who exercises to the equivalent of walking more than 3 miles a day, can maintain a healthy weight consuming 3,000 calories a day.
Grains are an important source of energy, and they help you meet your daily B-vitamin, iron, magnesium and selenium needs. Whole grains also provide fiber, which delays digestion and provides a source of energy. Depending on your needs, you should include 8 oz. eight to 10 oz. of grains in your balanced diet. A 1 oz. serving of grain equals one slice of bread, 1 cup of whole-grain ready-to-eat cereal, 1/2 cup of cooked rice or pasta or five whole-grain crackers.
Most men do not eat enough fruits, according to the Palo Alto Medical Foundation. Fruits are low in calories and a good source of vitamin C and vitamin A, both important nutrients that help protect you from getting sick. Aim for 2 to 2 1/2 cups of fruit a day on your balanced diet plan. A 1 cup serving of fruit equals a small apple, a large orange or banana, 1 cup of cut-up fruit or 1 cup of juice.
Men in their 20s tend to not get enough of their vegetable intake. Vegetables also provide nutrients that help to keep your body healthy, including fiber, folate, potassium, vitamin A and vitamin C. You need three or four cups of vegetables a day on your balanced meal plan. Try to include a variety of vegetables to vary your nutrient intake.
Meat and beans provide your body with protein and iron. Iron helps support your energy levels. Aim for 6.5 to 7 oz. of meat or beans a day. Men are at a greater risk of developing heart disease than women, according to the Palo Alto Medical Foundation, making it even more important that you include more lean meats in your diet. Good choices include fish, poultry, beef tenderloin and pork loin. Beans are naturally low in fat and a good source of fiber. A 1/4-cup serving of cooked beans equals 1 oz. of meat.
Dairy is an important source of calcium and vitamin D, both important for bone health. You need 3 cups of dairy products a day on your balanced diet plan. Choose low-fat and non-fat dairy products to limit your fat intake. A 1 cup serving of dairy equals 1 cup of 1 percent or nonfat milk, 1 cup of nonfat yogurt or 1 1/2 oz. of low-fat cheese.
So if your not eating right and your blood test does not show good then take a multi.
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