With so much change in our lives from day to day, consistency in all forms can be hard to come by—and that’s especially true for our diets. In fact, research shows that many of us aren’t consuming the recommended daily amount of multiple important (actually essential) vitamins and minerals1. That’s where a daily multivitamin comes in. Despite some of the back-and-forth out there about the value of multivitamins, the science is clear: For most Americans, supplementation is necessary3 if they want to consistently achieve the recommended amount of necessary micronutrients. With proven effectiveness at closing the nutrient gaps4 our diets inevitably leave, a quality and complete multivitamin/mineral supplement (aka multi) acts as an all-important safety net, ensuring we have a regular supply of the nutrients we need most on a daily basis. This way, no matter what we have for breakfast, what time our workday ends, or whatever else life throws our way, our body has the tools necessary to thrive. One key factor to look for is the number of vitamins and minerals a product contains. You see, many actually only contain a fraction of the array they should, says Ferira, who believes no supplement providing fewer than 20 nutrients should even be called a multi. Instead, she says, a true multi should contain a comprehensive array of essential water-soluble and fat-soluble vitamins, macrominerals, and microminerals at clinically relevant doses for daily nutritional support.* This means that it not only checks all of the boxes of the nutrients you need but provides them in truly beneficial amounts. In addition to missing nutrients and nutritionally meager doses (i.e., “sprinkling,” as Ferira calls it), she also recommends looking out for non-premium forms of ingredients and long lists of “other ingredients,” which usually means a formula contains unhelpful (or cheap) additives. Ferira shares this intel: “Tablet multis typically have longer excipient lists than a vegan capsule, for example.” A few undesirable additives to look out for, according to dietitian Brittnee Cannon, R.D.? Artificial colors, flavors and sweeteners, and common allergens, including anything derived from wheat, soy, dairy, eggs, tree nuts, or peanuts. You might also want to think twice about grabbing that gummy multivitamin, too. Ferira says they’re a common culprit of incomplete formulas. “Not only are gummy ingredients less stable and limited by the fact that they’re in a heated confection, but they are also limited by space; you can only fit so much of the nutrients, as the bulk of the gummy is sugar and gelatin or pectin,” she explains. And that’s all in addition to the extra calories, sugars, and other excipients gummy multis come with. Ferira concludes, “Listen, I think well-designed gummies can be useful for certain complexes and singular nutrients or botanicals, but for a multi, they’re genuinely lacking. If you can swallow a capsule/tablet/softgel multivitamin, please do.” And just in case that’s not convincing enough for you, know this: Nutrient gaps are associated with shorter sleep5, an impaired immune system6, low mood, suboptimal bone health, poor mitochondrial function2, and DNA damage7, among other things. By closing these gaps, we support our body’s ability to function optimally. In fact, research suggests that doing so with the help of a multivitamin can support cognition8 and promote heart health, immune health, vision, and metabolic function8.* And in the case of a premium multivitamin with the incremental benefits of botanicals and targeted bioactives, then, your daily nutritional support just got upgraded further to a variety of cellular functions, longevity, and overall well-being.*
