Good Idea, Bad Science: The Complications of Multivitamins

Introduction

Multivitamins might seem like a convenient solution, but in reality, they're not worth taking. Here's an in - depth exploration of why.

A Promising Concept with Flaws

The concept behind multivitamin tablets is seemingly sound. Our dietary patterns are often erratic. Most of our food is mass - produced, lacking in vitamins, and the soil used for cultivation has been depleted of nutrients due to overuse, pesticides, and perhaps other factors like gophers. So, the idea of popping multivitamins as a safeguard against general vitamin and mineral deficiencies appears logical.

However, the situation is far more complex. Specific vitamins should only be consumed at particular times or in combination with certain foods. Minerals further complicate matters as many of them interact with vitamins or with each other.

It's highly likely that an average multivitamin contains a dozen components that, at the least, hinder the absorption of one or more vitamins, and at the worst, render other vitamins completely inactive.

The Importance of Timing

B Vitamins

Timing is the relatively straightforward aspect, provided one doesn't mind aligning vitamin intake with different times of the day. Consider the B - vitamin group. Fortunately, they can be taken together, yet they are somewhat difficult to assimilate. Have you ever wondered why the average multivitamin contains approximately 40,000% of the daily requirement of B - 12? It's because of its poor absorption rate. The hope is that by over - dosing, a few micrograms will manage to enter the system. Due to this absorption challenge, B vitamins are best taken on an empty stomach, preferably first thing in the morning.

Fat - Soluble Vitamins

Fat - soluble vitamins such as A, D, E, and K can be ingested at almost any time, but they should be consumed with some form of fat. This is precisely why the concept of vitamin D - fortified skim milk is rather misguided. When the fat is removed from the milk, the fat - soluble vitamin D is inadvertently removed as well. Then, it is added back, but without the fat, the body won't absorb it effectively unless it is consumed with a food item containing fat, like a Twinkie.

Vitamin C

Vitamin C, on the other hand, is water - soluble. Since it is not stored in the body, taking it multiple times a day is likely to yield the best results.

These complexities already begin to expose the issues with multivitamins, and the situation deteriorates further when considering the interactions between vitamins and minerals.

Vitamin - Mineral Interactions

Chemically, numerous vitamins and minerals have an antagonistic relationship. Here is a brief, though not exhaustive, list of certain vitamins and minerals and their mutual effects:

• Vitamin B12: When taken with Vitamin C, B1, or copper, it is broken down and rendered ineffective.

• Magnesium: When combined with calcium, the absorption of magnesium is impeded. Curiously, many over - the - counter "bone strength" supplements pair these two elements together.

• Vitamin B9: When taken with zinc, it forms insoluble complexes, making the B9 useless.

• Manganese: When taken with either copper or iron, its absorption is impaired.

There are undoubtedly many other interactions, some perhaps yet to be discovered. While there are also positive interactions, this does not undermine the central point that vitamins and minerals are too finicky and competitive to be combined into a single capsule and taken at one's convenience.

Alternatives to Multivitamins

Customized Vitamin Intake

If one were truly determined to fortify their diet with store - bought vitamins and nutrients comprehensively, it could be achieved. First, individual vitamins and minerals would need to be purchased. Then, a pill organizer, similar to those used by the elderly to sort their heart medications, would be required. Next, an elaborate spreadsheet would have to be created, and the phone would need to be set to remind multiple times a day. However, this approach comes with the rather extreme drawback of potentially sacrificing personal relationships.

Dietary Adjustment

Currently, the most viable alternative lies in maintaining a balanced diet. This may seem obvious, but it's easier said than done, which is precisely why people turn to multivitamins in the first place. It doesn't have to be overwhelming, though. One can adopt a minimalist approach and focus on regularly consuming from the following list of nutrient - dense foods:

• Organ meats: Such as liver and kidney, if one can tolerate them.

• Nuts and seeds: A rich source of various nutrients.

• Herbs and spices: Often overlooked, but they are a treasure trove of nutrients.

• Leafy vegetables: Specifically chard, kale, and spinach. Kale may be an "acquired taste," but the other two are more palatable.

• Cacao: Similar to cocoa but not identical. Cacao is cold - pressed, while cocoa is roasted.

• Fish and seafood: Generally excellent sources of nutrients.

Many of these foods may not be commonly found on "best foods" lists, but they are nutritionally comprehensive.

Super Extract Supplements

Alternatively, one could enhance their diet with a freeze - dried blend of super extracts from whole fruits and vegetables. For instance, Biotest Superfood (available for purchase on Amazon). Consuming a small serving of this product is equivalent to eating several pounds of expensive berries, fruits, and vegetables daily. Moreover, no multivitamin tablet can rival the nutritional superiority of natural sources.