Diets aren’t perfect, so most people consider taking a multivitamin. In 2007, Americans spent 23 billion dollars on vitamin and mineral supplementation (1). Yet, no standard or regulatory definitions are available for multivitamins to assure what nutrients they should have and at what levels.

Actually, according to the Food & Drug Administration:

“FDA regulations require that certain information appear on dietary supplement labels. Information that must be on a dietary supplement label includes: a descriptive name of the product stating that it is a “supplement;” the name and place of business of the manufacturer, packer, or distributor; a complete list of ingredients; and the net contents of the product. In addition, each dietary supplement (except for some small volume products or those produced by eligible small businesses) must have nutrition labeling in the form of a “Supplement Facts” panel. This label must identify each dietary ingredient contained in the product (2).”

The lack of regulations means that a company can tell you you are getting, let’s say, vitamin C, but in reality, it’s not much and is synthetically made.

Supplements are easy enough to come by, but unfortunately, most of the common vitamins and supplements found at drug stores are synthetic and filled with artificial fillers, dye, and sugar. These added ingredients often make the “nutritional value” less safe and effective.

Most multivitamins are purified, extracted, and synthetic (often with additives). They also mega-dose vitamins and minerals that cannot be adequately absorbed, throwing off the body’s nutrient balance.

About one in three people (myself included) cannot absorb synthetic vitamins, especially folic acid. This inability is due to the mutation of one or more copies of the MethyleneTetraHydroFolate Reductase (MTHFR) gene. Roughly one in every 10 people has two copies of the MTHFR gene mutation (I have one).

According to My Doctor Online:

“Folate supplements are the synthetic (man-made) forms of folate. The most common folate supplement is folic acid but there are also folic acid derivatives. These are a form of folic acid with slight chemical differences, making them easier for the body to absorb. If you do not get enough folate in the foods you eat, taking folic acid or a folic acid derivative makes sure your body has enough folate. Many breads and cereals have been fortified with folic acid (3).”

Additionally, every vitamin and mineral has other vitamins or minerals that either help or hinder its absorption (we call this an ‘agonist‘ and an ‘antagonist’ in the body). Take a look at the daily value percentages in vitamin blends. They are often pretty high.

When someone takes a mega-dose of one synthetic nutrient, such as calcium, it causes the body to have high levels of that nutrient, PLUS all of its agonists like vitamins A, C, D, K, and magnesium. It also causes deficiencies in its antagonists like vitamins A, C, B1, B3, B6, E, Iron, Potassium, Magnesium, Sodium, Phosphorus, and Zinc (4).

In other words, high-dose synthetic nutrients don’t help our whole body, which is important when looking at vitamin intake from a holistic vs. allopathic approach. Contrarily, when you take naturally sourced vitamins, your body uses what it needs and eliminates the rest via urination. In the end, no nutrient is more important than another (generally speaking); we need all of them, in the right amounts, to be healthy (and they need to be bio-available for efficient absorption).

Concerning Ingredients in Mainstream Multivitamins

As discussed earlier, most mainstream/conventional multivitamins are synthetic and brimming with additives. Some ingredients to look out for in multivitamins include:

Citric Acid

Naturally occurring citric acid can be found in oranges, lemons, and other citrus fruits and are perfectly safe. Unfortunately, like most things found in nature, the pharmaceutical industry has synthesized citric acid from Aspergillus niger (black mold), which is where most citric acid on the market comes from (5). Health problems associated with mold include respiratory infections, allergic reactions, inflamed lungs, and more (6).

Food Coloring

Food coloring (dye) has been linked to neurological disorders like ADHD, cancer, allergies, learning disabilities, irritability, and aggressiveness (7). According to Michael Greger M.D. FACLM:

“Due to cancer concerns, Red dye #1 was banned in 1961. Red #2 was banned in 1976, and Red #4 was banned soon after. But what about Red No. 3, used today in everything from sausage to maraschino cherries? It was found to cause DNA damage in human liver cells in vitro, comparable to the damage caused by a chemotherapy drug whose whole purpose is to break down DNA, but Red No. 3 was also found to influence children’s behavior over 30 years ago and to interfere with thyroid function over 40 years ago (8).”

To learn more about the risks of consuming food coloring, check out my blog, The Truth About Food Coloring.

Gelatin

Gelatin is a protein sourced from boiling cow, pig, fish skin, cartilage, tendons, ligaments, and/or bones in water (9). This ingredient isn’t an issue for most, but vegans, vegetarians, and those who keep a kosher or halal household may want to avoid this ingredient! According to WebMD, gelatin supplements (or supplements containing gelatin) can cause upset stomach, burping, bloating, and allergic reactions. Additionally, some experts worry that gelatin risks being contaminated with certain animal diseases, leaving them uncertain of its safety for pregnant or breastfeeding women and children (10).

Maltodextrin

Maltodextrin is a white powder typically made from corn, rice, potato starch, or wheat. Even though it comes from plants, it’s highly processed and filled with starches, which can be problematic for diabetics and pre-diabetics. Maltodextrin is closely related to corn syrup and is high on the glycemic index, meaning it will cause blood sugar spikes (11). It’s also considered a carbohydrate and should be included in your daily carbohydrate count! For those who don’t have diabetes and need a reason to say no to this ingredient:

“According to a 2012 study published in PLoS ONE, maltodextrin can change your gut bacteria composition in a way that makes you more susceptible to disease. It can suppress the growth of probiotics in your digestive system, which are important for immune system function. The same study showed that maltodextrin can increase the growth of bacteria such as E. coli, which is associated with autoimmune disorders like Crohn’s disease. If you’re at risk for developing an autoimmune or digestive disorder, then avoiding maltodextrin may be a good idea (12).”

Natural Flavors

Natural flavors may sound great, but the FDA hasn’t officially defined this term. Natural flavors can describe almost any type of food if the source is a plant or animal. Natural flavors are used to enhance the taste of a product and are a blanket term for a slew of potential ingredients. Ingredients may include spices, fruit, fruit juice, vegetables, vegetable juice, edible yeast, herbs, bark, buds, root leaves, plant material, dairy products, fermented products, meat, poultry, seafood, eggs, and even beaver castor (anal) gland (13,14).

Polyethylene Glycol

Polyethylene glycol (PEG) Polyethylene glycol (PEG) is a biocompatible, synthetic, hydrophilic polyether compound used as a binding and dispersing agent; it can improve the separation of particles while preventing clumping (15). Polyethylene Glycol is an active ingredient in laxatives like MiraLAX, with a long list of side effects like severe or bloody diarrhea, rectal bleeding, blood in your stool, painful or worsening stomach pains, and more (16). Side effects aside, according to MADE SAFE, the process of ethoxylation can cause ethylene oxide contamination, which can cause cancer (17).

Sugar

Sugar is problematic. A 2015 study found that 30.3 million Americans have diabetes, and another 84.1 million Americans have prediabetes (18). Diabetics and prediabetics are supposed to decrease their sugar intake because it can increase their blood sugar and insulin levels (19). With 4g of sugar per serving of this vitamin and the average American consuming 13.3 teaspoons of sugar daily, this is just too much sugar for those with such a serious medical condition (20).

Toxin-Free Multivitamin Recommendations

I recommend an all-natural, food-based multivitamin, as they will provide nutrients in the proper amounts your body can absorb (especially if you’re like me and have the MTHFR gene mutation). Use the power of nature rather than isolated mega-doses that can create imbalances in the body.

Remember, men and women have very different bodies with different hormonal and nutritional needs, so your multivitamin should reflect that, too. Although I do not use any type of multivitamin, based on ingredients, these are my recommendations:

• Ancient Nutrition Men’s Fermented Multivitamin is expertly formulated for men and inspired by traditional Chinese medicine (TCM). This multivitamin is made with real food, sprouted, and fermented ingredients to support cognitive, cardiovascular, and joint health, energy levels, restful sleep, and a healthy response to oxidative stress.
• Ancient Nutrition Women’s Fermented Multivitamin is expertly formulated for women and inspired by traditional Chinese medicine (TCM). Made with real food, sprouted, and fermented ingredients to support focus, memory, restful sleep, and healthy energy levels.
• Llama Naturals Plant-Based Kids Gummies are organic vitamins made of whole fruit with no synthetic vitamins, sugar, or sweeteners added. This multivitamin gummy is easy for kids and contains 13 natural vitamins plus phytonutrients from organic fruit and vegetables for better absorption.

Product Disclaimer

Product recommendations are affiliate links. I do not own or make these products. Recommendations are selected according to ingredients at the time article was written and can change at any time. I encourage you to double-check ingredients and research each company to ensure they’re suitable for your journey.

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