Multivitamins are often marketed as essential supplements to fill nutritional gaps and support overall health. However, not all multivitamins are created equal, and some may contain ingredients that are unnecessary or potentially harmful. Fortunately, you can quickly determine the quality of your multivitamin by checking the label for certain warning signs. Here are some things that you absolutely should avoid when choosing a multivitamin.
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Mercury is one of the top ten chemicals listed by the World Health Organization (WHO) as contributing to worldwide health issues. WHO advises that exposure to mercury causes health hazards for adults and poses a developmental threat to children. Mercury exposure above acceptable levels can have cytotoxic effects, lowering glutathione levels and increasing free radical production in the body. Furthermore, mercury compounds can block enzymes essential for DNA repair, causing harm to healthy cells.
Cyanocobalamin is a kind of vitamin B12, but not the naturally occurring form found in food. "Cobalamin" means B12, but "cyano" refers to cyanide. Though the presence of cyanide in cyanocobalamin is not harmful to health, it's not considered the most ideal form of B12. If you wish to distinguish between different forms of B12, recalling that the component is cyanide might be helpful. You should instead look for methylcobalamin, also known as "methylB12," which has been shown to have neurological activating properties.'
This form of calcium is difficult to absorb, making it less effective. However, it's a cost-effective option for manufacturers, which is why it is widely used. Therefore, it is highly recommended to opt for calcium citrate, which is easier to digest and absorb. This is especially important if you are taking a separate calcium supplement. Do note that most of the prevalent calcium supplements available on the shelf contain calcium carbonate. Thus, it's essential to check the labels and ensure you opt for calcium citrate, which is easily accessible.
Here's another example of a mineral that's often poorly absorbed but is commonly found in multivitamin supplements. When it comes to minerals, it's better to look for chelated versions, in which the mineral is bonded to another molecule to improve absorption. Look for chelated forms such as magnesium malate, glycinate, or citrate. All you need to remember is to avoid the option marked with an X (oxide).
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Multivitamins containing added iron can present risks for individuals without an iron deficiency. The National Institutes of Health (NIH) warn that healthy individuals consuming high doses of iron supplements, especially on an empty stomach, may encounter adverse effects like upset stomach, constipation, nausea, abdominal pain, vomiting, and diarrhea. Moreover, excessive iron intake may lead to more severe complications, such as inflammation of the stomach lining and ulcers.
Vitamin A plays a role in maintaining organ health, strengthening the immune system, controlling reproductive activities, and preserving visual acuity. It is, however, recommended that you obtain as much vitamin A as you need through your diet, as too much vitamin A can cause adverse effects in some individuals.
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Pregnant women should exercise caution while taking pure vitamin A supplements since excessive consumption has been associated with problems with fetal development. Alternative options include beta-carotene, which acts as a precursor to vitamin A and needs to be processed by the body.
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