- Oct 13, 2021
- 5 min read

Skip Your Multivitamin and Do This Instead

It's easy to get sucked into the marketing scheme of vitamins today. With all the new companies popping up offering "personalized miracle" vitamins, it's hard not to buy in.

I have always heard: "You can get everything you need from a good diet." But I have to admit, I was starting to doubt that thanks to all the new vitamin ads I have seen over the last couple years.

Well, turns out, that statement is just as true today as it was years ago when I first heard it. In fact, science over the last years has built an even stronger case against supplementing------

***********Disclaimer! I am not a doctor. This post is based off information for a healthy adult with NO deficiencies or health conditions. If you have a deficiency or health condition, please consult your doctor.**************

Several studies have been done to test the effectiveness of multivitamins. All studies revealed multivitamins do not reduce the risk of mental declines, cancer, heart disease, heart attacks, heart surgeries or heart-related deaths.

Things to remember:

Pills are not a shortcut to better health and prevention of diseases.
If you follow a healthy diet, you can get all the vitamins and minerals you need from food.
The benefits of a healthy diet and maintaining a healthy weight far outweigh what any supplement can do.
Think of vitamins as a bonus boost --- don't rely on them to do the job. Our body was designed to get our nutrients from our diet, not a pill.

With all that being said, there can be some gaps your diet can't fill...at least all the way and/or all the time. Experts do recommend minor supplementation of some vitamins (remember bonus boost!).

So I compiled a list of 9 vitamins that are most likely to be low. I need to clarify: I didn't say deficient...true deficiencies are uncommon. Low levels however, is much more common.

All, except one, are essential nutrients, so it really doesn't hurt to supplement these. Especially since stress is a huge factor in depleting our levels and who isn't stressed now-a-days??

I provided foods that are high in the vitamin, so you can choose to up your intake on those foods or supplement. It's your choice! But, if you do decide to supplement, please be mindful of the DV amount. There is no reason to get over 100% or even close to 100% of your DV. In some vitamins, excess can actually cause issues (GI is most common). Try to find the lowest amount.

TOP 9

SUPPLEMENT RECOMMENDATIONS

GLOSSARY

Essential nutrient: A nutrient we must get from food or supplements because our body cannot produce or store it.

Bioavailability: Refers to the extent a substance or drug becomes completely available to its intended biological destination. In other words, a more efficient absorption.

Fat soluble: Vitamins that need body fat to be absorbed and used by organs. Can be toxic as they are stored in fatty tissue.

Water soluble: Vitamins that are not stored in our tissues. Once used, the excess is excreted out in urine.

TOP 9

MAGNESIUM

Fat-soluble

Essential nutrient

Function

Bone health and energy production

Essential nutrient, Calms nervous system, Reduces stress (results have been seen after 90 days in studies), Eases sleep issues, Regulates muscle & nerve function, Helps balance blood sugar, Makes protein, bone and DNA.

Daily Dose

300-320 mg

Diet

Pumpkin
Artichoke
Soybeans
Tofu
Brown rice
Nuts (especially Brazil nuts)
Green leafy vegetables
Whole grains
Some cereals and bottles of water have been fortified with magnesium

Best Supplement

Best forms: (these allow for easier absorption)

Aspartate
Citrate
Lactate
Chloride

While too much magnesium consumed through your diet isn't a concern, high doses from supplements can cause nausea, diarrhea, and abdominal cramping. Also, magnesium in supplements can interact with some types of antibiotics and medications.

CALCIUM

Essential nutrient

Function

Bone and teeth health

Most abundant mineral in our body.

Make sure you are getting enough vitamin D to absorb the calcium.

Over 40% of the US population isn't getting enough calcium.

Daily Dose

1000 mg

Diet

Dairy: milk, yogurt, cheese
Green leafy vegetables
Fish
Soy products

Best Supplement

Experts recommend getting the majority of your daily intake from your diet, but to also get the form, Calcium citrate by supplementing to help with bioavailability.

ZINC

Fat-soluble

Essential nutrient

Function

Supports immune system

Uses carbs, protein, and fat for energy

Aids in wound healing

Creates DNA

Daily Dose

8-11mg

How can I get it from my diet?

Red meat
Poultry
Seeds
Wild rice
Oysters
Cashews
Peas
Almonds

FOLATE

Water soluble B vitamin found in many foods.

Essential nutrient

Folic acid is the synthetic, man-made version

Functions

Prevents birth defects and pregnancy complications
Promotes brain health
Helps with mental health disorders (depression, anxiety included)
Reduces risk of heart disease
Promotes skin, nail, and hair growth

Daily Dose

400 mcg for adults

600 mcg for pregnant and breastfeeding women

Diet

Spinach
Kale
Broccoli
Avocado
Citrus fruits
Eggs
Also added into foods like flour, bread, and breakfast cereals.

VITAMIN A

Fat-soluble, powerful antioxidant

Essential nutrient

Functions

Maintains healthy vision
Maintains normal function of immune system
Helps produce healthy cells
Aids with proper development and growth of babies in the womb

Daily Dose

700-900 mcg

Diet

Beef and lamb liver
Salmon
Tuna
Cheese
Sweet potato
Kale
Carrot

Supplement

Vitamin A comes in two forms: preformed vitamin A and provitamin A.

Preformed Vitamin A is the active form. Our body can use it just as it is. It's found in animal products
Provitamin A (cartotenoids, alpha-carotene, beta-carotene & beta-cryptoxanthin) is the inactive form found in plants. This version is converted to the active form once in your body.

VITAMIN C

Water-soluble, powerful antioxidant

Essential nutrient

Functions

Reduces your risk of chronic disease
Helps manage high blood pressure
Lowers risk of heart disease
Helps prevent iron deficiency
Boosts immunity
Protects memory

Daily Dose

75-90 mg

Diet

Kale
Broccoli
Kiwi
Bell peppers
Brussels Sprouts
Lemons
Strawberries
Oranges

VITAMIN D

Fat-soluble

Function

Absorbs calcium. Important for bone health.

40% of the US population are vitamin D deficient due to diet and lack of sunlight.

Daily Dose

Children & Adults: 600 IU
Adults 70+: 800 IU

Diet

Being outside for 15 minutes should meet your daily quota. But if you work primarily indoors and don't get out much, you can find vitamin D in:

Fatty fish such as salmon or tuna: especially wild caught
Cheese: Fontina, Munster, Monterey, and Ricotta specifically.
Egg yolks: Especially pasture raised chickens
Most milks and cereals are fortified with vitamin D now
Orange Juice
Mushrooms
Deli meat

IRON

Fat-soluble

Essential nutrient

Functions

Carries oxygen throughout your body
Essential nutrient
Increases energy
Improves brain function
Healthy red blood cells

Daily Dose

18mg

Diet

Shellfish
Spinach
Liver & other organ meats
Legumes
Red meat
Pumpkin seeds
Quinoa
Turkey
Broccoli
Tofu
Dark Chocolate
Fish

Supplement

Look for your iron supplement in any of these forms:

Ferrous sulfate
Ferrous gluconate
Ferric citrate
Ferric sulfate

VITAMIN B6

Water-soluble

Essential nutrient

Functions

Improves mood, reduces symptoms of depression
Promotes brain health
Prevents and treats anemia
Treats symptoms of PMS
Helps with pregnancy-related nausea
Reduces heart disease risk

Daily Dose

1.3 - 1.7 mg

Diet

Salmon
Chicken breast
Beef
Pork
Sweet potatoes
Bananas
Avocados
Pistachio nuts

SUPPLEMENT RECOMMENDATIONS

Long story short: children's vitamins are your best bet.

Let me reiterate the goal of this post: to encourage getting vitamins from your diet first and using supplements as a bonus. Adult vitamins simply have too many and too high of doses for those trying to get all or most of their vitamins from their diet. It's just unnecessary.

Kid's vitamins have fewer, healthier ingredients, are sugar-conscious, and lower in dose. Oh and also super fun flavors. Win!

Here are some recommendations

(links are commissionable)