Myth #1
“Vitamins and minerals in food-based, whole-food, or RAW multivitamins are derived from fruits, vegetables and real foods”
Truth: Food-based vitamins are made from minute amounts of dry food plus synthetic vitamins cultured with yeast.
While marketing claims often make one believe that food-based vitamins are derived from real food, the reality is quite different. Most food based vitamins on the market can be divided into two groups:
First, consists of mostly synthetic vitamins and minerals cultured with a small amount of whole foods and yeast. The supplement facts panel of such vitamins lists vitamins and minerals without specifying the forms of these vitamins and minerals. It also lists whole foods blends (often organic). Note that 1000mg is roughly equal 1/4 teaspoon. You will also see a statement that “nutrients are created through cultivation” or similar. This means that mostly synthetic forms of vitamins and minerals listed on the label were combined with a minute amount of whole foods and cultured for period of several days with yeast. After that the mixture was dried and put into tablets.
Second, consists of vitamins and minerals derived from yeast (Saccharomyces cerevisiae). Yeast is naturally rich in some B vitamins. To obtain yeast rich in vitamins and minerals that it normally does not contain in sufficient quantities, yeast is grown in a bath of synthetic vitamins or minerals which it absorbs. When the yeast is dried the vitamins and minerals obtained from it are called food based.
Myth #2
“Whole food concentrates added to multivitamins are very beneficial for your health”
Truth: Choose vitamin supplements with highly concentrated fruit and herbal extracts. Consume fruits and vegetables as part of a healthy diet.
Amounts of whole food concentrates that can be added to multivitamin formulas are very small. On the labels you will generally see between 100mg to 1000mg of food complex, which is less than half a teaspoon. How much benefit can one get from eating such a minute amount of dry spinach or raspberry? It would be similar to eating a couple of blueberries or a leaf of spinach. It is best to eat regularly sufficient amounts of fruits and vegetables. If supplementation is needed, look for high quality greens formula or highly concentrated whole food extracts.
Myth #3
“The higher %DV of vitamins and minerals is in multivitamins, the better they are for you”
Truth: For long term use choose vitamin supplements with amounts of vitamins and minerals close to RDA (recommended daily amounts).
As with many things, more is not always better. Long term effects of daily supplementation with mega doses of vitamins and minerals have not been sufficiently studied. Minerals and fat soluble vitamins can accumulate in the body and become toxic. Water soluble vitamins cannot be stored in the body and excess is eliminated. This can put unnecessary stress on kidneys and liver. If one desires to take high doses of vitamins and minerals it is best to do so under the guidance of qualified health care practitioner.
Myth #4
“It does not matter if I take all my vitamin supplements at the same time or not.”
Truth: Some vitamins and minerals should not be taken together. One should always pay attention to their interactions.
Studies show that some vitamins and minerals can greatly inhibit absorption of one another, examples include Ca and iron, magnesium and manganese, copper and zinc taken together. To maximize absorption these vitamins and minerals should be taken at least 3-4 hours away from each other. What’s good in taking the multivitamins if they won’t be properly absorbed.
Myth #5
“Multivitamin supplements can be taken any time of day and with any food”
Truth: Some vitamins have energizing effect on the body, while others have relaxing effect. Certain foods can inhibit or enhance absorption of specific vitamins and minerals.
In fact, some foods can inhibit or enhance absorption of vitamins and minerals. For example, iron taken with coffee, tea or milk will be very poorly absorbed (less than 20% absorption rate). Fat-soluble vitamins, coenzyme Q10 and carotenoids taken with a light snack that does not contain fat will also be very poorly absorbed. On the other hand, vitamin C greatly enhances iron absorptions and fat greatly enhances absorption of all fat soluble nutrients. Most multivitamins on the market are best taken with breakfast (if one eats breakfast) or lunch. Taking standard multivitamins in the evening might have energizing effect and is generally not recommended. Balanced Trio multivitamins are unique in that they are specifically created to be taken three times a day: Morning, Mid-day and Evening.
Don’t fall victim to these myths! Balanced Trio multivitamins were formulated by taking into account latest research on vitamin interactions and dosage.
Learn more about Balanced Trio.
Natalia Lukina
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