What to Look For in a Multivitamin

I don’t always recommend multivitamins, that’s mostly because I believe in individualized medicine and giving your body the correct nutrient levels it needs. However, there are certain individuals that are more at risk for not getting enough nutrient levels and therefore, may need the additional support of a multivitamin.


Some of these may include:

  1. Pregnant women

  2. People with digestive issues affecting absorption (ex: those who have undergone gastric bypass surgery)

  3. People on medications that may deplete nutrients (such as: birth control and antacids).


I’m not affiliated with a specific multivitamin company but here are something things to look for when you are thinking of taking a multivitamin. Whenever you choose a multivitamin, the ingredients should be in the most natural forms:

  • Activated form of folate (also known as 5- MTHF) because some people have a genetic mutation that prevents their bodies from easily converting folic acid (which is the synthetic form) into the active form.

  • Complete compounds of Vitamin E (all forms of tocopherols), so the alpha, beta, gamma, and delta forms. This helps to make sure that you’re getting a mix of different Vitamin E’s not just 1 type of Vitamin E. Most of the over-the-counter multivitamins contain only alpha-tocopherol (and that’s just 1 type of vitamin E)!

  • Real Vitamin A not just beta- carotene (some people don’t convert beta- carotene into Vitamin A). Be careful if you’re a smoker because there’s some research that suggests taking B carotene may increase your risk of cancer, so you need to talk to your naturopathic doctor or HCP. Not everything that’s natural is best for you!

  • Unless you’re a woman of reproductive age with a need for iron supplementation (you don’t necessarily need to be taking iron), so it shouldn’t have iron in it.

  • Vitamin D3 should be in the cholecalciferol form (better bioavailable) instead of D2 (ergocalciferol.

  • Active form of Vitamin B 12 (methylcobalamin not cyanocobalamin).

  • Iodine (we don’t get a lot if in the diet but it’s very important for thyroid health).

  • Minerals should be chelated to be absorbed well for example : magnesium glycinate is preferred usually over magnesium oxide .

  • Avoiding fillers and synthetic materials. These can be added to stabilize or bulk the supplements. Others might be there to help with absorption. Also watch out for artificial dyes and colors (those ones are usually seen in the kids vitamins). Big common ones to avoid are: titanium dioxide or hydrogenated oils.

If you have any more questions about if a multivitamin is good for you, how much you should be taking and which one is best for you, feel free to book your Naturopathic appointment with me! I’d love to help you sort all that out and get you on your way feeling your best.


In Health,