Which Popular Multivitamins Are Best for Metabolic Health?

Ideally, you’d get all the necessary vitamins and minerals for optimal metabolic health and cellular functioning through a wholesome diet. But in the real world, that’s unlikely to happen. Factors such as declining soil quality mean our food is less nutrient-dense than it used to be, and some people’s bodies can’t properly absorb some nutrients from food.

That’s where supplements can help. If you’re deficient in one or two key areas, you can take individual vitamins or minerals in pill form. On the other hand, if you could benefit from supplementing with several nutrients, a multivitamin or multimineral is your best bet.

Keep in mind that no single pill can meet all your metabolic needs. There are a few reasons for this:

• Some nutrients, such as magnesium and choline, are “bulkier,” explains dietitian Stephanie Greunke. So, if a company wants to provide a higher dosage of those nutrients, it may need to package its formula into more than one pill.

• Then there’s nutrient competition. “Nutrients like iron and calcium should be taken separately, as calcium can inhibit iron absorption,” Greunke says.

• Lastly, some nutrients are best taken alone. For example, “omega-3 fatty acids are highly prone to oxidation when exposed to light, oxygen, and heat,” Greunke explains. “Additionally, to keep costs down, manufacturers may not choose optimal dosages, the highest-quality form of omega-3 oil, or only include one essential fatty acid (EPA or DHA), not both.”

Multivitamins and multiminerals also range in price depending on the exact ingredients, amount of those nutrients, and form (tablets are often cheaper to make than capsules). But more expensive doesn’t necessarily equal more beneficial.

That said, some good choices can streamline your supplement regimen. This guide will help you narrow down which supplements to try. We discuss what to look for when evaluating products and some top options to consider.

How to Shop for Multivitamins

There are many multivitamins on the market, with options targeted at specific audiences, such as people 50 and older, a specific life stage like pregnancy, kids, a particular gender, active people, or those looking to support their immune systems. Use these guidelines to sort through the noise and find a supplement that supports metabolic health.

1. Check the ingredients and nutrition facts

By nature, most multivitamins contain a slew of nutrients. Some provide vitamins and minerals at around 100% of the daily recommended intake. Others are a source of only a few nutrients at levels exceeding the recommended intakes. “One-a-day vitamins and gummy vitamins tend to have fewer nutrients and lower dosages of nutrients,” Greunke says. This is partly to save costs and make it convenient for the consumer. Some nutrients, such as magnesium and choline, are bulky and require manufacturers to use more capsules.”

The majority of people don’t need to supplement everything. Instead, seek a pill that provides most (or all) of the following key nutrients for metabolic health:

• Alpha-lipoic acid (ALA)

• Vitamin D

• B-complex vitamins

• Curcumin

• Magnesium

• Omega-3 or fish oil

• Selenium

• Zinc 

• Vitamin C

• Coenzyme Q10 (CoQ10)

At the same time, calcium, fiber, and probiotics are typically best obtained through diet rather than supplements.

• Our bodies absorb dietary sources of calcium better, and taking excessive amounts of calcium supplements may cause plaque to build up in the arteries. If you require supplemental calcium, it’s best to take it in smaller doses (500 milligrams (mg) or less) and take it away from iron-rich foods and supplements.

• Many fiber supplements contain added sugars and artificial flavors. If you need to supplement your diet with more fiber, consider whole-food options like chia seeds and flaxseed or single-ingredient powders like acacia fiber.

• Research still hasn’t ascertained which probiotics and dosages are best for all health benefits. If you’re looking to support gut health, consider starting with a variety of fermented foods.

Similarly, most multis provide (a lot) more than the list above. That’s OK; just be sure you’re not taking any other supplements that could lead to too much of any one nutrient. In some cases, such as B vitamins, your body will excrete the excess. But in other cases, more isn’t better and can lead to short- and long-term harm. Take zinc: In the immediate, excess zinc can cause nausea, headaches, and loss of appetite. And in the long run, it can hamper your immune system and reduce “good” HDL cholesterol.

Read the full article on Levels.

Originally published May 22, 2024.