Nature’s Four Multivitamins - Naturopathic Perspectives

www.annehussain.com/

Do I Need a Multivitamin? 

The question “Do I need to take a multivitamin?” is asked by people time and time again. The answer to that question depends on a few factors such as diet and nutrition, lab testing, gut function, medical history, family history, stress levels, and more. When resources are scarce and getting a variety of foods into the body is difficult, a multivitamin can go a long way to support the body’s biochemistry and metabolism. This is especially true for growing children in impoverished areas as well as for elderly with a decreased appetite. In the developed world, however, food is abundant and often overindulged in; in this case, a multivitamin may not go far, especially if fruits and vegetables are part of the regular diet. However, there are health conditions and genetic predispositions that may warrant a targeted multivitamin. The thing about food is that it is wholesome—the vitamins and minerals that we need and know of are complexed with other nutrients and antioxidants, some of which we haven’t yet isolated (and marketed). This means we’re not only getting the basic vitamin and minerals we need but also a ton of other compounds that allow for absorption of those nutrients and have synergistic effects with those nutrients.

What’s in a Multivitamin?

A multivitamin is just that: A supplement with at least three different vitamins (and minerals). The goal of a multivitamin is to provide you with a small amount of vitamins and minerals your body needs to carry out its daily functions. Most commonly, a multivitamin will contain vitamin A, B vitamins, vitamin C, vitamin D, vitamin E, vitamin K, calcium, magnesium, iron, zinc, selenium, copper, manganese, iodine, and potassium. The ingredients and dosages vary based on the target population; for example, prenatal vitamins might contain more folate, whereas a men’s multivitamin may have less iron.

What Should I Look for in a Multivitamin? 

There are tons of multivitamins out there with similar profiles. It’s best to talk to a naturopathic doctor or another health-care professional to help you determine a) whether or not you need a multivitamin, and b) which multivitamin you should take. Some of the things to look out for include:

• Are there artificial dyes/colouring in your multi? No one needs these.   Are there ingredients in the multi that might not be good for you specifically? For example, many multivitamins have herbs and extra nutrients in there that might not be suited to your health needs or may interact with a medication you’re on Are the dosages of the vitamins and minerals adequate for your needs? Many multivitamins have negligible amounts of certain nutrients, and perhaps you need a higher dose of certain vitamins/minerals versus others. Are the forms of the vitamins and minerals the best for your needs? Not all forms of vitamins and minerals are made equal; for example, many people cannot convert synthetic folic acid to usable methylfolate, and magnesium oxide is a poorly absorbed form of magnesium.

Can I Get All of the Vitamins and Minerals My Body Needs Through My Diet?

Yes, you can. Eating a diet that is rich in fruits and vegetables—alongside whole grains, protein, and plant-based fats such as nuts and seeds—will provide you with a full complement of nutrients that you need. That’s not to say you don’t need any form of extra minerals or vitamins. You may need to increase dietary intake or supplement with specific vitamins and/or minerals based on your health and/or lab testing.

•  Poor digestive function and certain digestive conditions can impede the absorption of a variety of different vitamins and minerals. 
•  Converting vitamin D to a usable form needs UV light, which gets challenging for many people. Testing serum vitamin D and supplementing accordingly is a good way to circumvent low vitamin D levels. 
• Many menstruating women are deficient in iron; this may manifest as fatigue, pallor, hair loss, shortness of breath, restless legs, and brittle nails. This can be tested and corrected with an iron supplement.
• A good portion of the North American population has insufficient levels of vitamin B12, which can lead to anxiety, depression, brain fog, cognitive decline, and lethargy. This is not only true for those who choose to eliminate red meat from their diets, but also for most of the population, partly due to the poor absorption of vitamin B12 in the digestive tract. 
• Many people with thyroid disorders could have low levels of iodine, selenium, or zinc, which may be contributing to their symptoms. 
• A variety of medications contribute to the depletion of vitamins and minerals, such as vitamin B6 with oral contraceptive pills and minerals such as iron with antacids.

Consulting with a health-care professional is definitely the way to go.

What Foods Can I Have More of to Make Sure I’m Getting Most of What My Body Needs? 

Some foods are extremely nutritious and have a wide spectrum of vitamins and minerals (and antioxidants) that your body needs. We can call them nature’s multivitamins (although plants/food is a sufficient name as well). They are as follows:

Nettle

Nettle leaves are extremely nourishing and are often recommended to pregnant mothers who are feeling fatigued, as well as postpartum for its nutritive properties. Sunlight-loving nettle grows in the spring in temperate climates including North America.[1] They are versatile and can be used in a variety of forms: tea, tincture, capsule/ tablets, powder, and as food. They are packed with protein, fibre, B vitamins, iron, zinc, potassium, calcium, and magnesium (along with other nutrients).[1] A strong tea, steeped for at least a few hours, is quite green and is chock-full of vitamins and minerals. Nettle soup made with young plants is not only nourishing but also tasty. Tinctures and capsules are also readily available. The powder can be mixed into smoothies, water, or food. Nettle is also great for those with respiratory inflammation (e.g. allergies) since they have compounds that act as antihistamines!

Moringa

Moringa is another extremely nutritious herb and has a variety of healing properties, to the extent that it is called the “Miracle Tree.” Native to India and Central America, it is high in vitamin C, vitamin A, protein, folate, calcium, magnesium, potassium, zinc, iron, copper, B vitamins, and vitamin E. Along with nettle, it is a great food for those who are anemic.[2] Its nutrient profile makes it an excellent source of food for those who may be malnourished as well as for lactating mothers who need extra nutritional support. Moringa has also been shown to benefit diabetics (type 1 and type 2) by supporting healthy blood-glucose levels and the pancreatic cells that are involved in insulin secretion.[3][4] Moringa powder and tea are readily available in North American supplement stores.

Purslane

A lesser-known herb, purslane, like nettle, is treated like an unwanted weed but has tremendous nutrition in its leaves. Known as a tonic for those who are fatigued, this herb has one of the highest contents of omega-3 fatty acids (especially alpha-linolenic acid) of all leafy plants. It also has a high content of vitamins A, C, and E and minerals like iron, zinc, calcium, magnesium, manganese, and potassium.[5] It can be taken in similar forms as nettle. Purslane has also shown significant wound-healing and anti-inflammatory effects, which is why it is being used in some topical formulations for psoriasis and healthy aging

Barley Grass 

Barley-grass juice came into popularity after the better-known wheat-grass juice. Like many of the other plants listed in this article, it is also very nutrient-dense, boasting a high content of vitamins A, C, B, E and minerals such as iron, calcium, potassium, magnesium, selenium, potassium, and phosphorus. Like nettle and moringa, it is fibre-rich and its protein content is high: It contains the eight essential amino acids that we as humans need to get from our diets. Not only that, but barley grass is also rich in enzymes that play a vital role in energy production and antioxidant activity in our bodies. This makes it a great anti-inflammatory food that helps support our body’s detoxification systems significantly.[6]