choosing vitamins and supplements
If you’re like most people, you struggle with making the best choices when purchasing vitamins and supplements. How do I find a high quality choice, so I’m not just wasting my money? Why are there so many forms to choose from? What if I really hate taking pills?
This post will help you navigate the options and make good choices. While I’m not going to mention specific brands, I’ll go over what to look for to make better choices - keeping in mind that we’re all different, and what is the best choice for one person isn’t going to be the best choice for everyone else.
Disclaimer: If you are taking any medications, please speak with your primary health care provider and/or your pharmacist before taking any supplements, to make sure there’s no interaction. This post does not provide medical advice and is for information only.
Does brand matter?
Yes and no. Overall quality of the brand you purchase makes a difference in the quality of your supplement, and in how well you will absorb your supplements. Remember that for most supplements, it’s not so much the dosage, it’s how much you will absorb.
One question you may want to ask is whether the supplement brand is third-party tested, which means that an outside company has tested the company’s supplements to be sure that they contain the ingredients and dosages that are listed on the label. You want to know that a supplement is safe and effective, and contains the dosage that it says. You also want to be sure that it’s free from contaminants. Third party testing indicates that the product was tested by an independent lab, other than the company that manufactures the product. This protects you, the consumer, so that you’re getting what you think you’re getting.
Professional brands are trusted by functional medicine practitioners and tend to be cleaner (with few fillers - a word on that in a moment) and third party tested. In Canada, professional brands include NFH, Cyto-Matrix, Pure Encapsulations, and Genestra. US professional brands include Designs for Health, Biotics Research, Metagenics and Thorne.
There are many other good brands that you’ll find in the drugstore or health food store. What I’d suggest is to find a few brands that you trust and try their products to see how you feel when you take them. With some vitamins or supplements, you’ll notice a difference, so you know that it is doing something. In other cases, you might see a difference on your bloodwork - for example, if you have your B12 tested and your doctor recommends a supplement, hopefully the next time you have it tested, your level will be higher.
You’ll notice that some options below are synthetic forms, while others are natural forms. Synthetic forms are generally cheaper, but in many cases your body has to convert it into another form in the body.
How are your supplements packaged? Supplements should come in dark or opaque bottles to keep light out, since sunlight can degrade some supplements.
Unfortunately this also means that you can’t see the size of the capsule or tablet, which may be a factor in your choice. Sometimes it’s hard to swallow large tablets or capsules.
what are fillers?
Fillers, also called non-medicinal ingredients, are added to supplements to reduce costs, to fill up the capsule, or as preservatives. Some fillers act as anti-caking agents to keep capsule contents from clumping. Always read ingredients list for non-medicinal ingredients, which may also include sugar, food colouring, stevia, or starches. Magnesium stearate is a common filler in gelatin capsules which acts as a lubricant during the production process. Some people are sensitive to it and prefer to avoid it.
Any questions you have about a specific product, you should reach out directly to the company and ask them. They should have a contact form on their website, and/or a phone number on the bottle or jar.
capsules, tablets, chewables…
How to choose? First of all, many people find that capsules are easier to swallow than tablets, which are solid pills made of compressed powders. Tablets are likely to contain non-medicinal fillers to help hold their shape or as coating.
Capsules and softgels may be made from gelatin - beware, vegetarians and vegans!
Some capsules are made from vegetable sources, and these may be labelled “vegetable capsules” or “vegicaps.”
Usually capsules can be opened to get the powder out if you need to, while softgels (also called gelcaps) cannot be opened. Gelcaps are solid and usually used for oil-based supplements like the fat-soluble vitamins A, D, E and K, or for fish oil supplements.
Some people like chewables or gummies because they’re easier to take, but look over the ingredients for fillers and sugar. Many chewables and gummies have flavour added and may have sugar.
Finally, for those people who really hate swallowing pills, you can sometimes find your vitamins in a powder or liquid form. There’s an option for you!
Before I go on, I want to mention that food is always our preferred source of vitamins, and taking supplements should be in addition to, and not as a replacement to, a nutrient-dense diet. But many of us need the extra boost, whether we’re dealing with a health condition, not absorbing our nutrients due to autoimmune conditions or leaky gut, or just want something to help with the immune system or another benefit.
Let’s move to the topic of choosing specific forms of vitamins in your supplements.
Choosing a Vitamin A
You will see vitamin A supplements and you may also see beta-carotene as a supplement. You can take either form, however, beta-carotene needs to be converted to vitamin A in the liver, so if you are supplementing in the form of beta-carotene, you will need a higher dose than if you’re taking a vitamin A supplement.
Since vitamin A is fat-soluble, a Vitamin A supplement should be in an oil for better absorption. You would need to take a lot of it to reach toxic levels, but if you have liver disease, do not exceed over 10,000 iu / day. Hypothyroidism can also affect the body’s ability to convert beta-carotene into vitamin A.
Cod liver oil is an excellent source of vitamin A. You can find it in liquid form or in softgels.
All about Vitamin C
There are different forms of vitamin C.
Ascorbic acid is a pure form of Vitamin C. Because it’s acidic, it can upset the stomach of sensitive people, especially if taken on an empty stomach.
Some may be sourced from corn, which is significant if you’re following a grain-free diet or avoiding corn due to an allergy or intolerance. Look for one sourced from tapioca if that’s you.
Buffered vitamin C (calcium absorbate) is a vitamin C that has been combined with calcium so that it’s easier on the digestion. It’s less acidic than other vitamin C supplements and less likely to irritate the stomach. It can be more expensive than ascorbic acid.
Another option you may see is esterified vitamin C (Ester-C), which is also less acidic and easier on the stomach.
If you’re taking a high dose of vitamin C (over 1000 mg a day), divide the dose and take smaller doses at different times of the day. Our bodies can’t absorb all that vitamin C at once, and if you take too much at once, it can give you diarrhea.
Bioflavonoids are compounds found in fruits and vegetables that act as anti-oxidants and support the immune system. You’ll often see them paired with Vitamin C because they help us absorb vitamin C and boost its effect on our bodies.
What about B12?
B12 is essential for nerve health and red blood cell production. We get B12 naturally from animal foods, so vegetarians and vegans may need to supplement. Chat with your doctor about getting your B12 level tested through bloodwork.
The natural form of B12 is methylcobalamine, and it naturally has a red colour to it. The synthetic form, cyanocobalamine, is cheaper to make and more difficult for us to absorb - the body has to convert it into the active form of B12. Liquid or sublingual tablets are usually the easiest to absorb. These liquids or tablets may have a natural red colour that comes from the cobalt in the methylcobalamine.
Some people, especially those with the MTHFR gene mutation, don’t absorb B12 in its cyanocobalamin form. You’ll want the methylcobalamine form in that case.
Hydroxycobalamine is another form of B12 that’s easier to absorb and is good for people with a severe B12 deficiency. Talk to your doctor or naturopath or another specialist about which form is best for you.
B1 -Thiamine
Most B1 supplements contain the form thiamine hydrochloride, which is a synthetic form that can be harder to absorb. It is, however, the most affordable.
Benfotiamine is a fat-soluble form of thiamine that is helpful for nerve support and is easier for the body to absorb. Izabella Wentz says that those with Hashimoto’s autoimmune who are experiencing fatigue can benefit from supplementing with B1 in this form. Benfotiamine can also be helpful for diabetic neuropathy.
Another B1 form, Thiamine Tetrahydrofurfuryl Disulfide (TTFD) is able to cross the blood-brain barrier, so it’s helpful for the brain and nervous system.
B3 - Niacin
There are several forms of B3 - what’s the difference?
Nicotinic acid is the most common form of B3 you’ll find in supplements.
Nicotinamide is the form found in “flush free” niacin. For some people, taking B3 causes a feeling like a hot flash (like women describe when they’re going through menopause) and/or their face may become hot and flushed. It will pass, but can be uncomfortable. If you experience this, look for a “flush free” niacin. Inositol hexanicotinate is another flush-free form that’s good for people who have blood circulation issues, as happens with some autoimmune conditions.
NMN is a form of B3 that can help boost the metabolism and improve brain function. It’s said to help improve insulin sensitivity, which can help balance blood sugar. Some people have heard of it for improving longevity. NMN may help your body produce more NAD, which some are saying is an anti-aging molecule. More research is needed, but in the meantime, I don’t think that taking NMN will do any harm. Just watch for some supplements that combine it with wheat germ, which is obviously not safe for celiac disease or anyone with non-celiac gluten sensitivity.
Folic acid or Folate?
Generally, folic acid is a synthetic form, so if you are looking for a natural form, choose folate. However, I’ve found that some supplements that contain folate actually label it as folic acid, so it’s hard to tell. If you want to know for sure, contact the company - most will have a 1-800 number or email on their website.
For those who have difficulty absorbing folate (for example, if you know you have the MTFHR gene mutation), look for the methylated form 5-methyl-folate. Sometimes you’ll see this combined with a methylated B12, the reason being that taking folate as a supplement can mask a B12 deficiency, so some companies recommend also supplementing B12 if you are taking folate as a supplement.
Should I take a B complex?
I do recommend to most people to take a B complex, which contains all B vitamins. The B vitamins work together and it’s a case of the sum being greater than the parts. Pay attention, however, to the forms of the vitamins and note where the forms are synthetic (eg. cyanocobalamine form of B12) or natural (eg. methylcobalamine form of B12).
You’ll probably notice that when you take a B complex, your urine colour changes. B vitamins are water-soluble, so when your body has taken what it needs, you’ll simply pee out the extra. This is a good way to tell if your B complex is doing anything. I also find that a B complex gives us more energy, so if you feel tired and want more energy (who doesn’t!), try adding a B complex to your routine.
Vitamin E
Vitamin E is an anti-oxidant that helps protect the cells in the body. There are actually 8 compounds that make up vitamin E, and a high quality supplement will contain all 8 forms. Vitamin E is fat-soluble, so should be taken with a meal containing some fat (such as eggs or avocado) for best absorption. Some forms of iron destroy vitamin E, so if you’re taking iron in the form of ferrous sulfate, take it away from a vitamin E supplement.
Since E is one of the fat-soluble vitamins, you’ll usually see it in an oil-based form. Dry E is a capsule form for those with difficulty absorbing fats.
Vitamin E as a cream? Yes! It’s great for moisturizing the skin and may help with eczema or psioriasis, and may help reduce the appearance of scars.
D - The sunshine vitamin
Vitamin D (cholecalciferol) is often called the sunshine vitamin because our bodies can manufacture it when exposed to sun. Most of us are deficient, because of not being outside enough and because we’ve been taught to be afraid of the sun and to slather our bodies in sunblock.
D is measured in international units (IU) and most supplements come in either 1000 or 2500 IU. It’s safe to take up to 10,000 IU a day, but if you need a higher dose because you’ve been tested and found to be deficient, ask your doctor for a prescription for a higher dose so that your levels can be monitored.
You’ll find D in liquid and softgel form, and occasionally in tablet as well. You want to look for a D that’s within an oil; D is fat soluble and the oil helps us absorb it better. Pay attention to the type of oil - you’ll find coconut oil, olive oil or sunflower oil. Lower quality oils make for a less expensive product. Liquid vitamin D is easier for the body to absorb.
K2
You might wonder about the forms of Vitamin K. Vitamin K1 is in a form that we get from food, like kale and other leafy greens. Always remember - K for kale!
Vitamin K2, also called menaquinone, is the form commonly seen in supplements. It can also be found in the forms MK-4 and MK-7. MK-4 is better absorbed, while MK-7 lasts longer in the body, so you may wish to look for a supplement that contains both forms.
Natto, a soybean product, contains MK-7 and this is why you see some vitamin K supplements made from natto. If you are avoiding soy or have an allergy, then don’t take a K2 supplement made from natto.
You’ll often see K2 combined with D3 for bone strengthening. The K2 helps move calcium into your bones to strengthen them; otherwise, calcium circulates in your bloodstream without serving the function of bone strengthening.
Do I need to take a multi-vitamin?
I’m on the fence about multi-vitamins. I do think that they have a place for someone who’s not able to eat a nutrient-dense diet for whatever reason, or those who think that they need a boost. However, be aware that some minerals compete with each other for absorption and your body will take what it needs most. Most multi vitamins contain dosages which aren’t enough to address deficiencies. As well, if you have an autoimmune condition or digestive issues preventing absorption, you won’t absorb what’s in your multi vitamin until you reduce inflammation (starting with an anti-inflammatory diet), support your gut and boost your digestion, and look at the root cause of what’s going on.
If you’re able to get bloodwork done and determine what you actually need, it might be better to take those vitamins and minerals separately, and to look at what really needs to be addressed.
When do I take my vitamins?
Most vitamins should be taken with food. Some vitamins, like B complex, may cause nausea if taken on an empty stomach. The fat soluble vitamins, A, D, E, and K2, should be taken with a meal containing some healthy fats (like eggs, avocado or olive oil).
wondering about minerals?
Calcium, zinc, magnesium, selenium, iron and all their friends will be the topic of another blog post soon.
There are many other supplements and herbs that support gut health, sleep, stress management, and other aspects of our health. This is by no means an exhaustive list, but hopefully will get you started on your healing path.
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